Nasty, Freaky, Ugly Size

[Montego]

Diet has not been perfect this last week.

No food I shouldn't have had, just could not get in every meal since my appetite was shot and I had a couple come up on me.

Yday and today were back to plan so, back to normal.

Rice, beef, sugar free Ketchup (this shit is awesome)

 

[Montego]

Good session today. Feel about 90%. Little congestion but that's it.

Equipment I had scheduled to use was taken almost every time so, I adjusted.

Hammer Pulldown - 450*11, 360*10, 270*11
Rack Pull - 12 plates *10
Star flat press - 360*11(+1), 360*6, drop 270*6
Cable fly - 80*11 2drops
Hammer reverse shoulder press - 230*14, 9
Lateral w cuff - 30*18, 13
DB shrug - 75*25, 23
Extension - 40*12, 11, 9

Stronger. Better.

 

[Montego]

Lower loading today.

Knee has been feeling good. Today there was a slight pressure/pain during warm up so, didn't go crazy on Squats. Weight is what others will consider heavy but, I typically pull 15+ reps with it. Just felt the weights, kept tension, stopped very short of failure.

Safety Bar squat - 405*11, 405*10
Duck safety bar squat - 225*20
DB Sldl - 90's*15, 13
One leg Sldl on Smith - 90*15, 12
Calf press - 450*30, 28, 27, 26
Adductor - 190*10, 9
Abductor - 190*13, 12
Hanging knee raises, bicep drop sets, upper pump for back and chest.

Gotta keep playing it smart I guess.

 

[Montego]

Upper Muscle Rounds

Tweaking the exercises again. Just dialing in what I'm gonna have to really focus on during prep so, more thickness and upper back work.

Partial Pulldown - 15(+1)*25, 23
Landmine t bar - 3 plates *25
Snatch grip rack pull - 405*26
Incline Smith - 225*27, 24, 23
Reverse hammer shoulder press - 140*23, 21
Cable biceps curl - 8*27(+3), 23, 21
Hanging knee raise - 5*15

Feeling very good. Strong. Not as fat. Focused.

 

[Montego]

Non training day.

Hamstrings are smooooooked!

Cardio all out of the way.

Works kicking me in the dick still. Last month I worked 25 of 29 days. This month I've worked 11 out of 13 so far. Getting pretty brutal but, I've got a week of vacation the week after next which is badly needed.

We had flights and hotel booked for NY but, I called the hotel we were going to stay out to try and get a low down on the area right now with everything happening. The receptionist told me, and I quote, "It's fucked up here, can't find shit, shelves are empty." lol. This was at a 5* hotel too right in time Square so for him to talk like that, lol, made up my mind.

Luckily we purchased the travel insurance on our package so, full refund from the hotel and vouchers for the full value of our flights that are good for a year.

We are trying to decide where to go that week still. Not really sure since everywhere is having closures but, it's our only week that we can have some time alone so, we're going somewhere dang it lol.

 

[Montego]

Upper Loading

Not bad. Not really in the zone today though. Tired af.

Bb row - 405*8, 365*10(+50,-2)
Rack Pull - 495*12(+2)
Dead stop row - 225*10
Smith Incline - 315*10, rest pause 225*15(+3), 6, 4(+1)
Cable press - 200*10
Hammer Shoulder Press - 270*7(+1), 180*12
Cable Lateral w cuff - 40*12, 30*15
Ez Curl - 70*15, 13
Preacher Curl - 115*8 drop - 70*15, 9
Ab machine - 125*15*4
Vacuum stretch - 4*10

 

[Montego]

Meal 4 -

10oz chicken breast
6oz potato

Air fryer doing work!

Meal 5 was flank

Meal 6 was eggs

30 minutes on treadmill this morning so no cardio this afternoon.

Massage gun therapy for about ten minutes

Hang on inversion table for ten minutes

Took a sleep aid I started using from truenutrition.com. This shit knocks me the fuck out and i have CRAZY dreams. Last night I fell out of the fucking bed because I had a dream I was in a war zone lol. Got right back in bed and right back to sleep.

It does leave me a little drowsy in the morning so, I only take it when I know I'll get a full eight plus hours of sleep which isn't very often.

Time to dream of legs tomorrow and then crush some pr's at the gym!

 

[Derek Wilson]

Meal 4 -

10oz chicken breast
6oz potato

Air fryer doing work!

Meal 5 was flank

Meal 6 was eggs

30 minutes on treadmill this morning so no cardio this afternoon.

Massage gun therapy for about ten minutes

Hang on inversion table for ten minutes

Took a sleep aid I started using from truenutrition.com. This shit knocks me the fuck out and i have CRAZY dreams. Last night I fell out of the fucking bed because I had a dream I was in a war zone lol. Got right back in bed and right back to sleep.

It does leave me a little drowsy in the morning so, I only take it when I know I'll get a full eight plus hours of sleep which isn't very often.

Time to dream of legs tomorrow and then crush some pr's at the gym!

This is the best!

 

[Montego]

Lower loading

Knee was pretty good. Little bit of pain but, adjusting foot placement helped. Strength went up this week quite a bit to last given its the second session in high rep ranges.

Leg press - no lockout, no stopping 12*25(+5), widowmaker - lockout at 15, 7, 4, rest pause 12, 7, 3
Single Leg duck press - 2*15, 12
Lying leg curl - 75kg*15, 13
Adductor/Abductor - 150*19/19, 110*19/19
Calf press - 240kg*25, 23, 22, 22
French press - Rest pause 185*10, 5, 3
Single arm extension - 50*8, 40*9
Hanging knee raise - 4*15

 

[Montego]

Switched gyms since mine closed.

Started at a small "hard-core" place who's owner I know. Paying regular fees and not taking advantage of her which is something we should all be doing to help small local business.

Pulldown with mag grip (love this bar!) - 195*27, 23
Seated row (unknown company, it's heavy) - 135*23(1 arm) , 90*27(both arms)
Flat chest press (dunno who makes it, it's plate loaded and the arms move around freely side to side, much like a free weight, I like) - 230*24, 230*23
Incline Pec Deck (no idea who's) - 90*24, 22
DB front raise - 30*24
DB lateral - 25*23
Shrug machine - 360*24, 22
Ez bar - 80*22, 21


Oh this place is a shit hole and I fucking love it. No ac which is going to blow in a month but, zero people, plenty of machines for my muscle rounds even though they will be new to me and there will be a learning curve, six deadlift /squat platforms, reverse hyper, heavy dumbbells, owner is a former female competitor, heavy music blasting on the radio even though my Playlist is heavier and better

It'll be fun as long as they don't get over crowded which is a concern since she had fifty people call yday about joining. She cut off new members as of today at closing so there isn't a crowd of people which might draw law enforcement if the city does shut down.

If this fails, blood and guts in the garage.

 

[Montego]

Well fuck, my friends gym got shut down.

Time to adapt and spend money.

Bought a safety squat bar, landmine, landmine t bar attachment, landmine single handle.

This will round out about everything I need. Can continue the Hatfield squats as I have been since they don't fuck my knee up, t bar rows, Meadows rows, lots and lots of row variations and Squats. That's what's been working.

Anyways today I started day one in the garage. Fucking sweat my ass off.

Since I don't have equipment to do muscle rounds properly, the muscle round days will turn into high rep days on things I can't do muscle rounds safely on.

Volume will increase a tad to make up for intensity decrease.

Bb squat - 5 sets of 15 @225

Sldl - 5 sets of 10 @225

Split squat muscle rounds - 30*24, 23

Triceps extension with bands - green bands * fail 2*

Hanging knee raises - 5*15

Like I said, limited and having to try a new approach.

Good thing? I can look at my legs during training now lol. They're not exceptionally fat. Hamstrings and Adductors have improved. Decent shape for 19 weeks out but, they need more thickness. Calves are a fucking joke. Been hammering the shit out of them to. Time to get nasty with em.

 

[Montego]

Upper loading. Limited weight for rows so I held the stretch longer. I gave up on Bb pressing a few months back but, I've got no other choice lol. It's just not a good movement for me. Don't feel it and I usually get a tweak.

Bb row - 300*15, 13, 12

Pullup - 6,5

DB pullover - 40*15

Slight Incline Bb bench - 255*10, 9, 8/ drop 205*7, 145*12

Slight Incline DB fly - 40's*15, 12

Bb military press - 205*7, 6

Behind neck Bb press - 145*15, 13

Bent over lateral ss side lateral - 30*19, 19/ 18,19 / 15,12

French press - 95/15, 12, 11

Hanging knee raises - 10, 10, 12, 12, 11

 

[Derek Wilson]

Outstanding; carry on dude

 

[Montego]

Picked up some plates today.

Craigslist and marketplace were barren so I had to buy some new which was still almost impossible.

Got 4 45# plates. Two are rubber coated and small..... They're not at big around as normal plates and a bit thicker but, I weighed them when I got home and they're exactly 45#. The other two are those VPX cast iron plates with handles.

They'll bring my available weights up to #480 which is enough for anything I do max effort besides rack deads and Squats but, since the knee isn't right, 405 will be as heavy as I go on the Squats probably.

All four were $207. $1.05 per lb which is a pretty good deal. Usually the standard cast iron weights are anywhere from $1.39-1.50lb and rubber coated is $1.79-1.99.
.

 

[Montego]

Lower loading? Since I went high rep last session went a bit heavier today. Nothing to failure.

Still getting comfortable doing Bb Squats again. I can't hold the bar since my flexibility is shit so, I'm holding the plates by the grip handle.... I feel fine in this position but, if something goes wrong, I'm gonna rip a fucking arm off. Example - I set my hooks one peg too high. Instead of pulling the weights off and moving them, my lazy ass just left them. My last set, missed the right hook and had to fucking man handle it up into the catch. Not a great feeling. Lesson learned.

Bb squat - 275*12, 12, 11, 10, 10
Sldl - 315*10, 8
DB lunge - 30s*12, BW*FAIL
DB Curl ss Band Extension - 30*20/orange*15, 15,15, 13,12, 11,10

And that's your at home leg smoke.

Got my landmine in today as well! Wooop!

 

[Montego]

Upper muscle rounds.

Fucking barbell broke lol. 4 plate t bar rows stripped the collar and, even after I tried to tighten it back up, it came loose during meadows rows. Already ordered another bar. This was a cheap ass CAP bar. Figured it would break soon. I was able to use the bar for my pressing but, anything where it's vertical won't be working.

I did get my single hand attachment in today but, only three sets on muscle rounds before the bar snapped.

T bar row - 4*23, 22
Meadows - 2*14-broke
Pull-ups - 23
Floor press - 225*23, 205*22, 185*24
Seated shoulder press - 135*25, 23
Bench rear lateral - 30*27, 23
Side lateral - 30*23, 22
Knee raises - 5*15

Great pump. Floor press was new. Had to work out the best position to smash the chest in the upper portion of the lift. I didn't do triceps today since that smoked them pretty good.

Rolling right along!

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[Montego]

Upper loading

Took the new BB for a spin today. It has some VERY aggressive knurling. Also, the hero grip rings are nice and deep and, at a perfect width for myself. Really happy with the bar. Don't think it's gonna take a crap on me any time soon.

Meadows rows - 3 plates *10, 9, 8
Rack pull - 435(all the weight I've got minus the 5/10's) *15
Incline BB bench (1 notch) - 275(+20)*8, 7, 5 225*10
BB shoulder press - 205*8(+2), 205*7
Behind neck - 155(+10)*10, 8
Close grip bench - 205*12,10
DB curl muscle rounds - 30*23, 22
Hanging knee raises - 5*15

Oh, treadmill broke. Sumbitch.I'm For real breaking everything. The incline had stopped working last week some time but, now the belt is stopping randomly. The treadmill is old but, very few miles on it. I think it has 210 when I got it? I guess it's electric shit going out. Gonna tinker with it when I've got time and maybe call a service company to repair it depending on how much a tech would cost to come diagnose it.

Until then, cardio in the neighborhood. It's still light cardio but, I'll have to find a few hills or something when the time comes.

 

[Derek Wilson]

Covid-19,
Be safe guys! Love All you guys! Love IMF.

 

[Montego]

Lower loading

Working on getting used to the new bar. Went heavier but, still taking it easy on weight until I'm confident in the movement.

Need to have an adjustment done but, gd chiropractor is closed! Right hip is down quite a bit right now.

Safety Squat - 315*10(feeler set), 315*15, 14, 15
Sldl - 365(+50)*9(-1), 315*11(+2)
DB Lunge - 30's*15, 10
One leg hip thrust - 9, 7, 6
Bb curls - 95*8,5/ 65*12,11/ 45*13, 11
Knee raises - 5*15

I'm getting into a groove I guess. Cycle starts in about two weeks.

 

[Montego]

Upper muscle rounds!

Really need to get more creative on chest. Regular BB press isn't ideal at all for muscle rounds since I'm unracking the bar for each mini set. It zaps my strength in the top portion of the lift so, I'm gassing fast as you'll see lol. I'm a shit presser anyways.

Overall it was a good session. Used some bands to finish off chest and triceps.

One arm BB dead stop row - 115*24,23
Pullups - 23, 22(assisted)
BB bench - 225*16/185*9, 185*16/155*9(ha)
Slight incline DB fly - 30*25
Banded fly - orange band *fail 2x
Seated dB lateral - 30*25, 22
Bent over dB lateral - 30*27
Triceps press - orange band *27, 23

Pretty OK. The press is embarrassing. I would use the safety catch to rest between sets but, that's almost like doing a floor press and I'm already doing those on my other muscle round day. Dunno, may just turn one into a high rep day like legs so my variety is still there.

 

[killionb12]

Upper muscle rounds.

Fucking barbell broke lol. 4 plate t bar rows stripped the collar and, even after I tried to tighten it back up, it came loose during meadows rows. Already ordered another bar. This was a cheap ass CAP bar. Figured it would break soon. I was able to use the bar for my pressing but, anything where it's vertical won't be working.

I did get my single hand attachment in today but, only three sets on muscle rounds before the bar snapped.

T bar row - 4*23, 22
Meadows - 2*14-broke
Pull-ups - 23
Floor press - 225*23, 205*22, 185*24
Seated shoulder press - 135*25, 23
Bench rear lateral - 30*27, 23
Side lateral - 30*23, 22
Knee raises - 5*15

Great pump. Floor press was new. Had to work out the best position to smash the chest in the upper portion of the lift. I didn't do triceps today since that smoked them pretty good.

Rolling right along!

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Damn it that sucks! Stop lifting so much damn weight and that won?t happen! LOL


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[Montego]

Upper loading.

Not much sleep Yday since I had to go into work early.

Training suffered a bit at the end of the session. Still got some solid work though.

Yates rows - 365*10, 7, 315*12
Dead shrugs - 225*20, 15
Incline bench - 255*11(+1), 8, 225*10
Military press - 205*4(-2), 185*6
Laterals ss Bb curls - 30*20/65*15, 19/13, 15*12, 20(partials)/11
Knee raises - 5*12

30 minutes of cardio post training.

Weight is down quite a bit after the free meal. Hovering around 242-244 right now.

So tired of being off. I feel weak and soft as fuck. Hopefully when the gear goes in weight will hold steady for a while and body comp will just improve. 215-220 shredded maybe? We'll see.

 

[Montego]

Just broke the sixteen week out mark.

Waiting on updates from the coach but, im expecting to start my cycle today. Maybe not, we'll see what he says.

Works been busy for my essential self. Might be going back to a regular schedule soon which I don't enjoy. The on call schedule isn't great but, I am able to have a little more free time with it since I don't work every single day. It sucks cause I dunno when I'll work but, little more time not at work.

Garage training going good. Got exercise selection sorted pretty well and I've been back to focusing on progressive overload since I've got the weights dialed in better.

About to get upper muscle rounds in as we speak!

 

[Montego]

Lower high rep muscle round high volume shit show day -

Knee was pretty painful today. Don't understand it. Feels great until it's under any load from a squatted position. Worked through it. High volume with lighter weights.

Safety bar squat - 275*12 - 7 sets, short rest, last set was pretty close to failure
Good mornings - 110*15 - 4 sets
DB leg curl - 30*12 - 2 sets
Split squat - 20*20 - 4 sets
High cable curl - 20*15-15-12-12-11
Hammer curl - 30*10-10
Knee raises - 5*12

Shitty session. I Fucking hate lower weight work but, it is what it is.

 

[TripleOvertime]

Man. Your knee just seems to be an uphill battle. Maybe time to go get it looked at from a professional? Would be horrible if you kept pushing and something serious happened. What is your plan with it?

 

[Montego]

Oh, hey there. 20 days out update pics.

 

[killionb12]

Oh, hey there. 20 days out update pics.

Shredding up nicely. That waist is shrinking!!


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[Big Bart]

Beast