BennyMagoo's Training Log

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  1. Quote Originally Posted by BennyMagoo79 View Post
    Tuesday 9th Octiber light shoulder sesh:
    Made some changes to my cycle last week for which I am beginning to the effects:
    1.) Bumped s23 up to 30mg/day by adding 10mg pm
    2.) Added neurostack (dhea & preg) at half dose
    3.) Reduced trest to 75mg/day, 50mg am 25 pm
    Observations:
    1.) Insane 24hr pumps
    2.) Improved recovery
    3.) Much better sleep
    4.) Appetite has returned with vengeance

    Today at the gym:
    14kg kb swings 3x20 (omg the back pumps!!)
    Seated cable row 60 for 3x8 with 20sec rest intervals
    Strict ohp 40kgx10, 50kgx5, 55kgx5 60kgx5
    Db lateral raise 7.5kg 5kg dropsets: 10,14; 10,12; 8,10
    Seems like the cycle tweak has worked well.....

    Was the 14kg kb swings a typo? Can imagine a 14kg even being noticeable for you?


  2. Quote Originally Posted by BennyMagoo79 View Post
    Tuesday 9th Octiber light shoulder sesh:
    Made some changes to my cycle last week for which I am beginning to the effects:
    1.) Bumped s23 up to 30mg/day by adding 10mg pm
    2.) Added neurostack (dhea & preg) at half dose
    3.) Reduced trest to 75mg/day, 50mg am 25 pm
    Observations:
    1.) Insane 24hr pumps
    2.) Improved recovery
    3.) Much better sleep
    4.) Appetite has returned with vengeance

    Today at the gym:
    14kg kb swings 3x20 (omg the back pumps!!)
    Seated cable row 60 for 3x8 with 20sec rest intervals
    Strict ohp 40kgx10, 50kgx5, 55kgx5 60kgx5
    Db lateral raise 7.5kg 5kg dropsets: 10,14; 10,12; 8,10
    Seems like the cycle tweak has worked well.....

    Was the 14kg kb swings a typo? Can imagine a 14kg even being noticeable for you?
    •   
       


  3. Quote Originally Posted by Whisky View Post
    Seems like the cycle tweak has worked well.....

    Was the 14kg kb swings a typo? Can imagine a 14kg even being noticeable for you?
    Haha no, 14kg is correct. For me, this cardio, but mainly I use this movement to fire up motor units in the posterior chain and assess foam rolling requirements - getting ready for squats tomorrow. With 14kg I am working up to being as explosive as possible and focusing on keeping shoulders tied down for upper back tightness (one day I want to not have to think of this cue when I squat). I actually do these a couple times per week but dont usually log it.

  4. Quote Originally Posted by BennyMagoo79 View Post
    Haha no, 14kg is correct. For me, this cardio, but mainly I use this movement to fire up motor units in the posterior chain and assess foam rolling requirements - getting ready for squats tomorrow. With 14kg I am working up to being as explosive as possible and focusing on keeping shoulders tied down for upper back tightness (one day I want to not have to think of this cue when I squat). I actually do these a couple times per week but dont usually log it.
    Just get some hcg on cycle and you won’t even need a 14kg bell lol

    I guess I use banded pull throughs in the same way to get things firing. Swings I’ve always tended to do heavy though.

  5. Quote Originally Posted by BennyMagoo79 View Post
    Haha no, 14kg is correct. For me, this cardio, but mainly I use this movement to fire up motor units in the posterior chain and assess foam rolling requirements - getting ready for squats tomorrow. With 14kg I am working up to being as explosive as possible and focusing on keeping shoulders tied down for upper back tightness (one day I want to not have to think of this cue when I squat). I actually do these a couple times per week but dont usually log it.
    Just get some hcg on cycle and you wonít even need a 14kg bell lol

    I guess I use banded pull throughs in the same way to get things firing. Swings Iíve always tended to do heavy though.
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  6. Wed 10th October skwaats

    Feeling super fatigued today, had trouble getting out of bed.
    150kgx5 slow af. There's a guy doing deadlifts next to me who clearly doesnt think about spinal mechanics because every rep is ridiculously hyper-extended, and its ****ing with my head.
    160kgx5 Feeling the weekend's deadlifts, hips are still tight af
    165kg 3x5. Form got pretty sloppy in that last set
    Calf rotations whole stack for 3 sets, didnt count reps
    Leg ext 80 for 3x20

  7. Quote Originally Posted by BennyMagoo79 View Post
    Wed 10th October skwaats

    Feeling super fatigued today, had trouble getting out of bed.
    150kgx5 slow af. There's a guy doing deadlifts next to me who clearly doesnt think about spinal mechanics because every rep is ridiculously hyper-extended, and its ****ing with my head.
    160kgx5 Feeling the weekend's deadlifts, hips are still tight af
    165kg 3x5. Form got pretty sloppy in that last set
    Calf rotations whole stack for 3 sets, didnt count reps
    Leg ext 80 for 3x20
    Haha, super fatigued but still hits 3x5 at 165kgs - that’s heavy stuff bro. Nice

  8. Quote Originally Posted by Whisky View Post
    Haha, super fatigued but still hits 3x5 at 165kgs - thatís heavy stuff bro. Nice
    Thanks mate. I want to hit 180kg for 3x5 in sleeves by the end of this cycle (another 4 weeks) but have to see how things go. Probably I will have to reduce deadlift volume after this week.

  9. Fri 12th October Chestybro
    35kgdb 70kgbp supersets: 10,6; 10,6; 10,6,; 10,5; 10,5
    Bw pullup wide grip, 3x5, 2x8
    Strict ohp 40kgx10, 50kgx5, 60kgx3, 55kgx5
    Cable tri dropsets CV 4xrope 4xbar
    Seated cable row 60x12 BW pushup x20 supersets x3

    Awesome workout, wasnt pushing too hard but still progressing.

  10. Saturday 13th October Part 1 Deadlift
    180kgx5, 210kgx5, 230kgx5, 180kg x10 beltless. Little bit disappointed I didnt pull 230x5 twice, but I was shaking after the first effort and I really dont want to compromise my form with this weight, so I backed off with 180kgx10.

    BW 110kg this morning, and the last couple of days I have literally torn 2 pairs of workpants at the crotch. Glute and thigh gains are ridiculous.

  11. Quote Originally Posted by BennyMagoo79 View Post
    Fcuk me you made that look easy bro. Honestly amazed you pulled the first 4 double overhand......most people I know would use straps, personally I’ve never found a limit with a mixed grip but double over at that weight is insanely good!!

  12. Quote Originally Posted by Whisky View Post
    Fcuk me you made that look easy bro. Honestly amazed you pulled the first 4 double overhand......most people I know would use straps, personally Iíve never found a limit with a mixed grip but double over at that weight is insanely good!!
    That's hookgrip mate. It's actually easier than mixed grip, until your UCL begins to stretch a little too much. It adds maybe 20mm to my reach which allows me to start with slightly higher hips, which I find enables me to generate gteater pisterior chain tension.

  13. Saturday 13th October Part 2
    Bw pullup wide grip for 5,6,8,8,10
    15kg parallel grip pullup 5x5
    Preacher dropsets 50kg, 35kg, 25kg for 5,6,8; 5,5,8 then 45kg, 30kg, 20kg for 10,8,10; 10,10,10 (**** yeah!) 10,10,10
    15kg db curl 3x8
    Seated cable row 60 3x14

  14. Quote Originally Posted by BennyMagoo79 View Post
    That's hookgrip mate. It's actually easier than mixed grip, until your UCL begins to stretch a little too much. It adds maybe 20mm to my reach which allows me to start with slightly higher hips, which I find enables me to generate gteater pisterior chain tension.
    Ah yeah, can see it on the right hand better on the first rep. Fair point. Even so I still find that impressive......

  15. Monday 15th October Bench deload:
    Sore and a little bit arthritic today. Skipped my adex on the weekend as joints are sore atm.
    Bench: 80kg for 5x3 as fast as possible
    Then some other stuff aimed at rehabing my hips.

  16. Quote Originally Posted by BennyMagoo79 View Post
    Monday 15th October Bench deload:
    Sore and a little bit arthritic today. Skipped my adex on the weekend as joints are sore atm.
    Bench: 80kg for 5x3 as fast as possible
    Then some other stuff aimed at rehabing my hips.
    Sore joints suck, I’m really not looking forward to stopping mk

  17. Quote Originally Posted by Whisky View Post
    Sore joints suck, Iím really not looking forward to stopping mk
    Yeah wothout it there is no way I could train anything twice per week at this intensity.

  18. In!
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  19. Quote Originally Posted by Hyde View Post
    In!
    Welcome aboard bro!

  20. Wed 17th October skwaat deloadz
    100kg 3x5 working on controlllibg descent and exploding out of the hole. Upper back is jacked atm, making it hard to stay tight without the belt so did these with my belt on, and esch set felt progressively better.
    https://youtu.be/P0Qc9kszFdY
    Chased these with a set of snatch presses focusing on depth at the catch.
    Did some mobility stuff that I cant be bothered logging.

  21. Thurs 18th October back deloadz
    BW trap pullups 3x8
    Plate machine pulldowns AFAP (as fast as possible) 3x10 40kg each side
    Isolateral seated row AFAP 3x8 40kg each side
    Isolateral plate deadlift 20kg 3x8 each leg
    10kg db curl on incline bench at full external rotation 3x6 Left bicep is super tight.
    Snatch grip rack pulls 180kg 3x3 AFAP
    seated cable rows 50 for 3x10

  22. Good pump this morning, but nipples are getting a little puffy!Name:  IMG_20181018_065938_786.jpeg
Views: 12
Size:  40.2 KB

  23. Quote Originally Posted by BennyMagoo79 View Post
    Good pump this morning, but nipples are getting a little puffy!Name:  IMG_20181018_065938_786.jpeg
Views: 12
Size:  40.2 KB
    Arms looking ducking massive mate.....

  24. Quote Originally Posted by Whisky View Post
    Arms looking ducking massive mate.....
    Thanks mate! Just 1.5 weeks left for this cycle, going to miss these pumps!!
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