Strafe, mTOR, Bayne's muscle growth and recovery

[kbayne]

Sorry everyone. Was out of town for a few days because of a wedding.

Took yesterday off completely (even though I didn't feel a need to) but the town I was in, the gym isn't open on the weekends. F-in pathetic I know lol.

Here is what I got done today though:

Straight up pull overs:
3 warm up sets of 15

Underhand grip lat pulldown:
2 warm up sets of 12
3 working sets of 12

- shoulder width grip
- slight bend/lean back
- pull down to sternum

HS Iso Lateral High Row:
1 warm up set of 10
4 working sets of 10

Underhand grip seated cable rows:
4 working sets of 12

- just inside shoulder width grip
- used EZ bar attachment
- low pull to belly button region

DB Row superset wide grip behind the neck lat pulldown:
4 working sets of 10 and 12

V-Bar pushdowns super set seated DB curls:
3 warm up sets of 12 and 10
4 working sets of 20 and 10

Machine preacher curl superset seated dip machine:
4 working sets of 15 and 6
2 extra sets of dip machine of 6 reps

- 3 second negative on dip machine
- Explode weight down

Decline lying tricep extensions super set DB hammer curls:
3 working sets of 15 and 10

As far as Strafe, I am noticing great recovery and less soreness. Feeling great every day upon waking and ready to hit the gym for another session. I have supplemented with every ingredient in Strafe beside the Ca-HMB and Ketoisocaproate. So it would be interesting to maybe run these two separate after this Strafe run and see what I notice.

I have noticed increased work capacity as well as reduced fatigue during workouts. Honestly I am noticing some strength increases as well. Nothing huge, but as I am lifting, I definelty tell myself I feel stronger.

Still been dosing 1 upon waking, 1 post-workout, and 1 pre-bed.

 

[NoAddedHmones]

Sorry everyone. Was out of town for a few days because of a wedding.

Took yesterday off completely (even though I didn't feel a need to) but the town I was in, the gym isn't open on the weekends. F-in pathetic I know lol.

Here is what I got done today though:

Straight up pull overs:
3 warm up sets of 15

Underhand grip lat pulldown:
2 warm up sets of 12
3 working sets of 12

- shoulder width grip
- slight bend/lean back
- pull down to sternum

HS Iso Lateral High Row:
1 warm up set of 10
4 working sets of 10

Underhand grip seated cable rows:
4 working sets of 12

- just inside shoulder width grip
- used EZ bar attachment
- low pull to belly button region

DB Row superset wide grip behind the neck lat pulldown:
4 working sets of 10 and 12

V-Bar pushdowns super set seated DB curls:
3 warm up sets of 12 and 10
4 working sets of 20 and 10

Machine preacher curl superset seated dip machine:
4 working sets of 15 and 6
2 extra sets of dip machine of 6 reps

- 3 second negative on dip machine
- Explode weight down

Decline lying tricep extensions super set DB hammer curls:
3 working sets of 15 and 10

As far as Strafe, I am noticing great recovery and less soreness. Feeling great every day upon waking and ready to hit the gym for another session. I have supplemented with every ingredient in Strafe beside the Ca-HMB and Ketoisocaproate. So it would be interesting to maybe run these two separate after this Strafe run and see what I notice.

I have noticed increased work capacity as well as reduced fatigue during workouts. Honestly I am noticing some strength increases as well. Nothing huge, but as I am lifting, I definelty tell myself I feel stronger.

Still been dosing 1 upon waking, 1 post-workout, and 1 pre-bed.

No excuses dude, double down tomorrow and pump out two sessions Good to see you are noticing improved workout capacity, strong vol today!

 

[kbayne]

No excuses dude, double down tomorrow and pump out two sessions Good to see you are noticing improved workout capacity, strong vol today!

Sundays are my arm sessions, but since I missed Saturday, hit some back. Really focusing on bringing my back up from a width and thickness standpoint.

I am pumped for a good leg session tomorrow though

 

[Auslifter]

Sorry everyone. Was out of town for a few days because of a wedding.

Took yesterday off completely (even though I didn't feel a need to) but the town I was in, the gym isn't open on the weekends. F-in pathetic I know lol.

Here is what I got done today though:

Late in! food looks good, tried those underhand dumbbell rows the other day they felt great going to keep them in for a good 6 months.

 

[kbayne]

Late in! food looks good, tried those underhand dumbbell rows the other day they felt great going to keep them in for a good 6 months.

About time . Glad to have you in here Maxx!

Yeah I really enjoy the underhand DB rows. I like to alternate between single arm and double arm.

 

[kbayne]

Going to be a long night.

Writing a brand new program (diet and training) for a new client. Everything is 100% customized to his body and needs. So lets just say I got a full pot of coffee going .

 

[ELROCK]

Two scoops Enhanced got me trippin in the gym right now!!!

Damn, miss that stuff!

 

[kbayne]

Damn, miss that stuff!

Luckily, I've got plenty. Probably more then enough until the new pre drops .

 

[kbayne]

Macro domination for last meal:

 

[dsade]

What kind of dogs are those?

 

[RegisterJr]

About time . Glad to have you in here Maxx!

Yeah I really enjoy the underhand DB rows. I like to alternate between single arm and double arm.

If you have any loop bands, put a light one around your wrists the next time you do two arm DB rows and focus on pulling the band as far apart as possible when you row. It'll light your lats up, I promise.

What kind of dogs are those?

Anabolic

 

[MidwestBeast]

Love me some anabolic dogs lol.

Meatwad knows what's up:





And I've still got me a tub of Enhanced sitting in my cupboard -- almost forgot about it.

 

[kbayne]

What kind of dogs are those?

Hebrew National 97% fat free franks

 

[kbayne]

After a long day, got home and hit the gym for a grueling leg session.

BB stiff legged deadlifts:
3 warm up sets of 10
4 working sets of 10

- used 25lb plates for extra range of motion/stretch
- come up and stop just before lock out
- constant tension

Lying leg curl:
1 warm up set of 15
3 working sets of 15

- for some reason these absolutely destroyed me tonight
- hamstrings were absolutely destroyed after the first set

Leg press:
Warm up sets of 10 working my way up until I got to a weight tough at 10 reps
4 working sets of 10

BB Squat:
4 working sets of 6

- 3 second negative
- explode up

Hack squat:
4 sets of 10

- rest-pause style

Seated calf raises:
6 working sets of 10

Legs were seriously jello after the session. Felt all sorts of wobbly once I got back home.

Had a nice meal of pasta and chicken and then some cream of wheat and a banana bread bagel.

 

[kbayne]

Update following legs yesterday = DOMS!! Slept like a baby though

 

[kbayne]

What's everyone's intra-workout nutrition/drink contain?

 

[EMPIREMIND]

After a long day, got home and hit the gym for a grueling leg session.

BB stiff legged deadlifts:
3 warm up sets of 10
4 working sets of 10

- used 25lb plates for extra range of motion/stretch
- come up and stop just before lock out
- constant tension

Lying leg curl:
1 warm up set of 15
3 working sets of 15

- for some reason these absolutely destroyed me tonight
- hamstrings were absolutely destroyed after the first set

Leg press:
Warm up sets of 10 working my way up until I got to a weight tough at 10 reps
4 working sets of 10

BB Squat:
4 working sets of 6

- 3 second negative
- explode up

Hack squat:
4 sets of 10

- rest-pause style

Seated calf raises:
6 working sets of 10

Legs were seriously jello after the session. Felt all sorts of wobbly once I got back home.

Had a nice meal of pasta and chicken and then some cream of wheat and a banana bread bagel.

Nice variety bro. I like that you lead off with stiff leg deads and hit squats later on. Were you prioritizing hams in particular?

 

[dsade]

What's everyone's intra-workout nutrition/drink contain?

Water.

 

[EMPIREMIND]

What's everyone's intra-workout nutrition/drink contain?

I do either water or intra md, depends on my carb intake for the day.

 

[kbayne]

Nice variety bro. I like that you lead off with stiff leg deads and hit squats later on. Were you prioritizing hams in particular?

I like to put hamstrings in first to get the workout going and set myself up for hitting quads via some type of squat. When I do a hamstring variation movement first, I always feel better and form/technique feels much better on my squat variation.

Plus hams are very overlooked IMO, so hitting them when you're fresh allows you to really nail them hard and focus on a good mind muscle connection to kick off the session.

BTW, doing stiff leg deads first and then going into lying leg curls absolutely destroyed me.

 

[EMPIREMIND]

I like to put hamstrings in first to get the workout going and set myself up for hitting quads via some type of squat. When I do a hamstring variation movement first, I always feel better and form/technique feels much better on my squat variation.

Plus hams are very overlooked IMO, so hitting them when you're fresh allows you to really nail them hard and focus on a good mind muscle connection to kick off the session.

BTW, doing stiff leg deads first and then going into lying leg curls absolutely destroyed me.

Yea i would imagine. I usually do those together at the end as a superset because once i do i cant walk lol. I agree with hamstrings getting overlooked. Alot of exercises are quad dominant.

 

[kbayne]

Yea i would imagine. I usually do those together at the end as a superset because once i do i cant walk lol. I agree with hamstrings getting overlooked. Alot of exercises are quad dominant.

Yeah I'll always start with a hamstring movement then go into quads and then most of the time end with another hamstring movement.

 

[dsade]

Yeah I'll always start with a hamstring movement then go into quads and then most of the time end with another hamstring movement.

I like starting with quads just because of the muscle size and blood flow issues.

 

[kbayne]

dsade is slintensity completely OOS? I swear I've searched everywhere and every place is OOS.

 

[dsade]

dsade is slintensity completely OOS? I swear I've searched everywhere and every place is OOS.

it's a component of KetoInduce, so I need to pull most of my existing stock out for the betas, but I will be adding about 24 bottles to shopify later tonight.

Stock is running really low.

 

[kbayne]

it's a component of KetoInduce, so I need to pull most of my existing stock out for the betas, but I will be adding about 24 bottles to shopify later tonight.

Stock is running really low.

Thanks for the update. Ill be checking later tonight then

 

[ma70]

I like to put hamstrings in first to get the workout going and set myself up for hitting quads via some type of squat. When I do a hamstring variation movement first, I always feel better and form/technique feels much better on my squat variation.

Plus hams are very overlooked IMO, so hitting them when you're fresh allows you to really nail them hard and focus on a good mind muscle connection to kick off the session.

BTW, doing stiff leg deads first and then going into lying leg curls absolutely destroyed me.

Nice! I also do hamstring work before doing squats and stuff. Makes my knees feel better, but I only got this tidbit of info from one of John meadows' articles/posts.

 

[kbayne]

Nice! I also do hamstring work before doing squats and stuff. Makes my knees feel better, but I only got this tidbit of info from one of John meadows' articles/posts.

Yeah I know meadows is a huge proponent of it.

 

[dsade]

Slintensity is up.

 

[RegisterJr]

What's everyone's intra-workout nutrition/drink contain?

10g powdered gatorade, 5g BCAA/SAA, 100mg caffeine, 5g Creatine, and FINAFLEX Muscle Fiber. I fill up more water after drinking a 1/3 a few times.

 

[kbayne]

Hit some chest/shoulders this afternoon

Slightly elevated dumbbell press:
3 warm up sets of 12
4 working sets of 8

- slight elevation to take pressure off shoulders
- stop just before lock out
- constant tension

Pec-Deck:
2 warm up sets of 12
3 working sets of 12

- 2 count hold in contracted position

Decline dumbbell press:
5 working sets of 5

- slow and controlled
- stop just before lock out
- slow negatives

Incline dumbbell press:
3 working sets of 12

- sat higher up on the bench to really target "upper" chest more

Dumbbell bent over rear delt laterals:
2 warm up sets of 15
3 working sets of 15

- neutral grip
- arms slightly bent

Standing dumbbell lateral raises:
4 working sets of 10

- head tilted back with chin up
- chest pushed out

Seated rotary shoulder press:
3 working sets of 8

Reverse pec-deck flys:
4 working sets of 25, 20, 15, 10

 

[kbayne]

Woke up yesterday and today still sore as hell from Mondays leg session. It is official, no matter what I do or take, leg DOMS are very prominent over any other body part for me personally.

Anyways, hit back yesterday

Barbell single arm row:
3 warm up sets of 8
4 working sets of 8

- grip middle of bar
- having to keep the bar balanced really makes you think about form and the contraction was insane

Seated low cable rows:
2 warm up sets of 15
4 working sets of 14, 12, 10, 8

- used a close neutral grip
- hold in contracted position for a 2 count
- slight bend forward
- pull towards belly button

Underhand wide grip pull-ups:
3 working sets to failure

Dumbbell pullovers:
3 working sets of 12

- lying on bench
- head hanging off the end
- only come up to the forehead for constant tension on the lat

Wide grip lat pulldown:
3 working sets of 10

- pull to sternum
- no bend in back, straight and neutral

Rack deads:
3 working sets of 8

- didn't have a rack with safety bars
- so I just acted as if it were a regular deadlift but only went down to halfway up the shin
- these will hammer the s*** out of you

Finished with some good ol' abdominal work

Going to get some more videos going. Gym has just been busy and overtime I set up to video, you got one or two douches who stare at you lol.

 

[kbayne]

Weight this morning upon waking and taking a piss was 197

 

[RegisterJr]

I'm the same way. Leg doms always.

 

[EMPIREMIND]

Woke up yesterday and today still sore as hell from Mondays leg session. It is official, no matter what I do or take, leg DOMS are very prominent over any other body part for me personally.

Anyways, hit back yesterday

Barbell single arm row:
3 warm up sets of 8
4 working sets of 8

- grip middle of bar
- having to keep the bar balanced really makes you think about form and the contraction was insane

Seated low cable rows:
2 warm up sets of 15
4 working sets of 14, 12, 10, 8

- used a close neutral grip
- hold in contracted position for a 2 count
- slight bend forward
- pull towards belly button

Underhand wide grip pull-ups:
3 working sets to failure

Dumbbell pullovers:
3 working sets of 12

- lying on bench
- head hanging off the end
- only come up to the forehead for constant tension on the lat

Wide grip lat pulldown:
3 working sets of 10

- pull to sternum
- no bend in back, straight and neutral

Rack deads:
3 working sets of 8

- didn't have a rack with safety bars
- so I just acted as if it were a regular deadlift but only went down to halfway up the shin
- these will hammer the s*** out of you

Finished with some good ol' abdominal work

Going to get some more videos going. Gym has just been busy and overtime I set up to video, you got one or two douches who stare at you lol.

Damn bro i know those barbell rows are difficult. I need to try that. I like doing them standing parallel to the bar, one end against a wall, gripping the cuff to really isolate and hammer the lats, but this way seems very intense.

Also on your rack deads, doing it eithout the rack will absolutely keep more tension on your back. You probably got some great reps in doing it like that.

Great workout bro. And i feel u with the videos. Either too many people and or i dont want to stop listening to my music on the most intense sets.

 

[kbayne]

Damn bro i know those barbell rows are difficult. I need to try that. I like doing them standing parallel to the bar, one end against a wall, gripping the cuff to really isolate and hammer the lats, but this way seems very intense.

Also on your rack deads, doing it eithout the rack will absolutely keep more tension on your back. You probably got some great reps in doing it like that.

Great workout bro. And i feel u with the videos. Either too many people and or i dont want to stop listening to my music on the most intense sets.

Yeah, I've performed them with the one end in a corner (same set up as t-bar row) and still do use that movement. I have found by grabbing the bar directly in the middle really helps me get a much greater contraction, and yes, very intense just because you have to stabilize the bar throughout the movement.

I can easily do reps with 315 on a rack dead with the safety bars, but when you have not safety bars and have to control the weight and stop it on your own, the tension on the lower back in nutty.

 

[Auslifter]

do you foam roll much? i find it helps me allot training with more frequency, plus added volume i find legs are always sore haha

 

[kbayne]

do you foam roll much? i find it helps me allot training with more frequency, plus added volume i find legs are always sore haha

No I don't. But I have before and didn't notice a difference in soreness.

 

[breezy11]

No I don't. But I have before and didn't notice a difference in soreness.

I've never even tried it, but rarely experience any soreness. Probably because I train like a chump.

 

[kbayne]

I've never even tried it, but rarely experience any soreness. Probably because I train like a chump.

I will say this, foam rolling is very painful lol.

You train like a chump? That's like saying Peyton isn't the greatest of all time .

 

[kbayne]

Chest and shoulder session today

Life Fitness Chest Press Machine:
3 warm up sets of 15
3 working sets of 15

- neutral grip (palms facing each other)
- deep stretch in eccentric portion
- stop just before lock out

Flat DB twist press:
1 warm up set of 12
3 working sets of 12

Incline cable fly:
3 working sets of 15

- 25 degree angle on the bench

Hammer Strength Decline press machine:
3 working sets of 10

Seated behind the neck military press:
2 warm up sets of 10
3 working set of 10

Seated military press:
3 working sets of 8

Seated DB lateral raises super set cable face pulls:
3 working sets of 15 / 15

- on the cable face pulls, pull up higher towards the top of the head instead of towards nose/eye area

Rear delt cable pull aparts:
3 working set of 12

Standing donkey calf raises:
2 warm up sets of 12
5 working sets of 12

 

[bolt10]

You are one of the carb master yogurt fans right? Best flavors? I'm out of town all week and found some so I plan to overdose on them while gone haha

 

[MidwestBeast]

You are one of the carb master yogurt fans right? Best flavors? I'm out of town all week and found some so I plan to overdose on them while gone haha

in4yogurtcoma!

 

[kbayne]

You are one of the carb master yogurt fans right? Best flavors? I'm out of town all week and found some so I plan to overdose on them while gone haha

Bro, get the CarbMaster Chocolate Milk and honestly all flavors of the CarbMaster yogurts are good. But my top flavors are, Cinnamon Roll, Blueberry Muffin, Banana Cream, Spiced Caramel Cake, and Vanilla.

 

[kbayne]

I'll have an update on workouts and everything tonight.

 

[bolt10]

Bro, get the CarbMaster Chocolate Milk and honestly all flavors of the CarbMaster yogurts are good. But my top flavors are, Cinnamon Roll, Blueberry Muffin, Banana Cream, Spiced Caramel Cake, and Vanilla.

Will do I'm going back for the milk tomorrow haha and I for all those flavors so looks like in on the right track! I got a couple others too.

 

[Auslifter]

Bro, get the CarbMaster Chocolate Milk and honestly all flavors of the CarbMaster yogurts are good. But my top flavors are, Cinnamon Roll, Blueberry Muffin, Banana Cream, Spiced Caramel Cake, and Vanilla.

So jelly of this dam murica and your epic treats lol

I will say this, foam rolling is very painful lol. You train like a chump? That's like saying Peyton isn't the greatest of all time .

Foam rolling the side of my quads always kills lol if doing my lower back though and upper back feels good

 

[kbayne]

Got in a leg session last Friday with a few arm movements as well

Seated leg curls
2 warm up sets
3 working sets of 10
1 drop set of 10, 10, 10

Hack Squat
2 warm up sets of 10
3 working sets of 12
1 drop set of 12, 10, 10

- had a video recording, someone called me during the video, no longer have a video.

Seated leg extensions
3 working sets of 15

- focus on tear drop

Super Squat Machine
3 working sets of 8

-facing out

Walking DB Lunges
3 working sets of 10 each leg

-honestly about fell over a few times

https://www.youtube.com/watch?v=5ZmwRcK-SVQ

 

[kbayne]

Hit some back very early morning Saturday in a fasted state

Here is a video of the movements:

https://www.youtube.com/watch?v=5RcMTT26ILw

And here is a posing video post-workout and physique update:
https://www.youtube.com/watch?v=u9RUxB-yFao

 

[kbayne]

Legs today

Lying leg curls
3 warm up sets
3 working sets of 10
1 drop set of 10, 8, 8, 15 half reps out of the bottom

Leg press
2 warm up sets of 10
3 feeder sets of 10
3 working sets of 10

Barbell Back Squats
1 warm up sets of 10
4 working sets of 10

Single leg press
3 working sets of 10 each leg

Dumbbell stiff-legged deadift
3 working sets of 10

Finished the above in just under an hour.