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Taman's accountqability/Comback log.

This stuff is starting to kick in big time and I am loving it. 5/5/14 (Ostarine/MyoSynergy Stack Day 12) Best chest work out I have had in MONTHS.

Flat BB Bench: ( R/C warm up, 135, still 3/2/1 reps) Remember I said I was going to break through the 255 wave last week? That and more 215/235/255 (Demolished this), 265 all reps/waves completed. That is one more rep at 255 and another full wave up 10 pounds over last week.

Incline BB Press 210x5/4/4 up (up 5 pounds)

Flat DB Bench 90x10/8

Hanging Leg raise 15/5, 10/5 (straight leg/bent knee) Cannot wait for Dead lift day :)
 
5/6/14 Rear Chain Day

Deads (W/u 135, waves of 3/2/1)
245, 295, 325 - Hit 3 at 325, then 1 and then 0, so we missed 2 total reps)

BO BB Row215x8/8/8 (Up 5 pounds, matched reps)

RDL 215x8/6 Up 5 pounds + 1 rep on last set

UH Med Grip Cable Pull Down 160x10/10/8

Back Hyp. Extension 55x10/8

BO DB Row 100x8/8 (l/r)
 
Rolled out for an am pre-work delt session since tomorrow is the little guys Little League opener. Some observations: The scale has been wavering between 304 and 308, but my pants are fitting looser, my lower chest appears less "flabby" and there is a distinctive increase in hardness of my arms, delts and upper chest even before I hit full contraction/

Standing OH BB Press (light r/c work, then bar for warm up, 3/2/1)
145, 165, 185 all reps completed, up 5 pounds over last week, matched reps.

Snatch Grip High Raise 110x8/8/8 (Focused on using this more as an explosive motion rather than a strict pull, my traps are feeling this tonight)

Seated Alt Grip OH DB Press 65x5/5, 55x10/10

Hammer Strength Front Military Press 100/sidex6/4

Face Pull 160x12/12

Extended Cable Crunch 160x40
 
5/9/14 Legs (with quad focus)

Back Squat: (warm up 135/225, still 3/2/1)
275, 315, 355, 375 all reps complete. Just had to! 405x1 That felt good. Not quite parallel but Ill take it. So very happy with this.
Drop down to 275, max depth 5/6

Leg Press Sled 500x12, 10 (4 with a little push on knees)

Left Leg extension 85x10 negatives, 2 legs @140x10

Body Weight Left Leg Calf "raise" (Negatives only, 10 second countx10 reps)

2 leg calf extension (from leg press sled) 230x15/15

The strength gains are really starting to impress me.
 
5/10/14 Arm Day

Close Grip Bench 210x8/6/5 (up 4 reps over last week)

EZ Bar Crusher 105x8/5/5 Up 5 lbs but lost a few reps

1 H OH DB Ext 35x6/6. 6/6 (l/r) again, up 5 lbs, lost some reps

2H Straight Bar Cable Tri Ext: 160x12/10

Standing Alt DB Curl 55x8/8, 6/6, 5/5 (up 5 pounds)

Inside Grip EZ Preacher curl 95x8/8 (up a total of 4 reps over 2 sets)

Wide Grip BB Curl 85x10/10 (up 4 reps over 2/sets)

Cross Body Hammer Curl 35x10/10, 10/10 (up five pounds and matched reps over heaviest set last wk)
 
5/12/14 Osta/MyoSynergy Stack day 19. Am smashing through all kinds of plateaus lately. Have noticed that I start to sweat very rapidly under minimal exertion while running this stack. I don't mind sweating in the gym, just an observation. I felt that 405 (or maybe it was the two extra deep sets at 275) clear up until early this afternoon.

Flat BB Bench (R/C warm up, then 135, still 3/2/1)
230/250/270 Hit all reps. This is an increase of 5 pounds from last week and 15 pounds and a few reps from two weeks ago. May hit 280 if 275 goes well next week.

Inc BB Bench 215x5/3+partial, 205x5, 170x14

Inc DB press 85x8, 75x10

That's it, hit it hard, hit it quick and get out.

Have been tight in the diet, blood glucose levels have been easier to manage, iron keeps increasing, belly keeps decreasing despite the scale no moving much.

Tomorrow's gym time depends on a rain out for little league. We'll get it done one way or another, just maybe not tomorrow.
 
Onlychevy6 said:
As long as the skin chub is melting so beit. Keep on truckin.
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That's kindof what I've been thinking.

5/13/14 Rear chain. Had to cut this one a bit short, assumed the little guys game would get rained out but it didn't.

Deads (w/u @ 135 after brief cardio warm up, still 3/2/1)
245/295/325 Nailed all of these, so that is up 2 reps over last week. Did experiment a bit with alternating my semi sumo style with a more traditional set up on the first two waves. Still breaking through plateaus :).

Bo BB Row 225x8/8/8 (up a full 10 pounds, matched last weeks reps)

RDL 225x8/6 (same as above)

UH Grip Cable Pull Down 170x10/10/8 (up 10 pounds from last week)

Wrapped it up here. Have Worship team practice Thursday and another ball game Friday, hope I can get out of work early enough to get something done at least one of those days.
 
5/15/15 Had time to hit a quick delt work out before practice tonight. We still just keep mowing through stuff :)

Standing OH BB Press (started with R/C warm up, still 3/2/1)
150/170/190. Nailed all of these. Getting close to breaking a lifetime personal; best of 200x2. Up 5 pounds over last week and not even looking back.

Snatch Grip BB High Raise 115x8/8/8 (up another 5 pounds, still executing this as an explosive movement. I believe this movement is primarily responsible for the noticeable increase in the size of my traps)

Seated Alternating OH DB Press 65x10/10, 8/8 (l/r) Big jump of 4 total reps/side on that first set compared to last week.

Hammer Strength Front Mil. OH Press 95/side (plate weight only) x6/3 (lost a rep and down five pounds here, think I spent it on the shortened rest periods adn increased reps on the DB Presses)

Cable Face Pull 160x12, 170x12.
 
Nice workout! I have made good progress in my traps doing some High Raises also.
 
BigRed1974 said:
Nice workout! I have made good progress in my traps doing some High Raises also.
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Can't wait till I can start pulling heavier on those.

Only slept about 2.5 hours last night, lol guy has a ball game. No gym. Hope to sleep good tonight, hit it tomorrow.
 
5/17/14 Legs/Tri's

Back Squat (w/u @135, 225, still 3/2/1 waves)
285, 365, 385 Stopped after 3 reps at 385, my back was tight, I was in a rack which I do not care for the design and my depth sucked. Time to start working on depth again)
Dropped down to 285x6/5 as deep as I could get, dumped and bailed on rep#6 of last set, right side got too far ahead of the left, made me off balance.

Front Squat 135x6/6

Nautilus Left Leg Extension 85x12, 95x12 (Not sure why they Nautilus Machines are so much easier fro me than the Magnum ones)

Just hit my basic main moves for tri's today

Close Grip Bench 215x8/8/8 (up 5 pounds and 5 reps over 3 sets)

EZ Crusher 105x8/8/8 (Up 6 reps over 3 sets compared to last week)

Extended Cable Crunch 190x25

Will hit Biceps (which have never been a big priority for me) after chest work out,)
 
5/19/14 Chest and Biceps

Flat BB Bench (RC warm up, bar 135, still waves of 3/2/1)
235, 255, 275 all reps completed, went for 285, 1 plus 2 forced/assisted reps. Maybe I will make that big 10 pound jump next week. Up another 5 pounds.

Inc BB Bench 215x6/5/4 and a partial, 175x12 burn down set.

Flat DB Bench 95's x 9

Seated Alt DB Curl 55x7/7, 6/6, 5/5 (l/r)

Inside Grip EZ Preacher Curl 100x8/6

Wd Grip BB Curl 90x6/5

Cross Body Hammer Curl 25x10/10

Pretty sure the 275x3 is a PR as an adult, hit 325 when I was in school, but no where near since then. I am loving this.
 
Awesome job on the PR! Solid numbers on all your lifts, looking good.
 
Thank you gents. Luke, at least I did not cut my own damn fingers off, Nubby.

5/20/14 Took 45 years, but I think I am finally starting to learn to listen to my own body. Yesterday, my back was tight, the joints were aching and I could not get excited about pulling. You guessed, it, time to de-load. For my deloads, I cut weight by 50-60% and basically do my usual routine.

Deads 135/185/235 3/2/1

BO BB Row 135x10/10/10

RDL 135x8/8

UH Grip Pull Down 90x10/10/10

Body Weight Hyper Extension x10/10

BO DB Row 50x8/8, 8/8
 
taman6886 said:
Thank you gents. Luke, at least I did not cut my own damn fingers off, Nubby.

5/20/14 Took 45 years, but I think I am finally starting to learn to listen to my own body. Yesterday, my back was tight, the joints were aching and I could not get excited about pulling. You guessed, it, time to de-load. For my deloads, I cut weight by 50-60% and basically do my usual routine.

Deads 135/185/235 3/2/1

BO BB Row 135x10/10/10

RDL 135x8/8

UH Grip Pull Down 90x10/10/10

Body Weight Hyper Extension x10/10

BO DB Row 50x8/8, 8/8
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Nubby?! I still have ALL of my fingers and they are all full length! Mobility of the 3 is slightly impaired but functional. I can even fly the bird in your general direction too. ;)
 
That is one of the hardest things to do is listen to your own body. De-loads are not fun but they do serve an important purpose in progressing.
 
BigRed1974 said:
That is one of the hardest things to do is listen to your own body. De-loads are not fun but they do serve an important purpose in progressing.
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Listening to your body is SMART - take it from someone who never did and would treat it like a machine until it broke and now have to "watch" it if I don't want to be "out" for a long time - and can actually help in getting better results too. Deloads and time off definitely has purpose and function.

~Rosie~
 
Rosie Chee said:
Listening to your body is SMART - take it from someone who never did and would treat it like a machine until it broke and now have to "watch" it if I don't want to be "out" for a long time - and can actually help in getting better results too. Deloads and time off definitely has purpose and function.

~Rosie~
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Always good to see you post in here Rosie. My first sign is when I am not excited about hitting the iron after work, the second is the aching joints.
 
taman6886 said:
Always good to see you post in here Rosie. My first sign is when I am not excited about hitting the iron after work, the second is the aching joints.
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:) Joints may always "ache", but the absence of all motivation can sometimes be an indicator of the need for a break. Hope your day goes well, Tony!

~Rosie~
 
Rosie Chee said:
:) Joints may always "ache", but the absence of all motivation can sometimes be an indicator of the need for a break. Hope your day goes well, Tony!~Rosie~
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It's funny. I had done 17 days in a row before taking a rest day. Since that rest day my last two workouts mentally have been no where near as good as prior. It was almost like I was in a groove and messed it up. That said, I realize you can lift day in day out.
 
wasme said:
It's funny. I had done 17 days in a row before taking a rest day. Since that rest day my last two workouts mentally have been no where near as good as prior. It was almost like I was in a groove and messed it up. That said, I realize you can lift day in day out.
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Yes, you can lift (TRAIN) day in and day out, but you are going to have differing performance days and ultimately your body WILL let you know in no uncertain terms when "enough is enough". The last two weeks I've had two scheduled days off ALL training (granted, I'm trying something different with it) and I just get better. When my nutrition is "on" for me, the "better" is better.

~Rosie~
 
Rosie Chee said:
Yes, you can lift (TRAIN) day in and day out, but you are going to have differing performance days and ultimately your body WILL let you know in no uncertain terms when "enough is enough". The last two weeks I've had two scheduled days off ALL training (granted, I'm trying something different with it) and I just get better. When my nutrition is "on" for me, the "better" is better.~Rosie~
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So rest days are only needed when, needed?
 
wasme said:
So rest days are only needed when, needed?
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Varies from person to person, but as I get older, I tend to try to deload every8-10 weeks. When I just cut my volume and coast, I usually come back stronger the next week than before the deload, if I shut it down for a week, I find I have lost a bit of strength but recover that quickly.

5/23/14 Deload day 2 (Legs/delts/tris) Back Squat sets of 6 reps @135, 185,225

Front Squat 95x6x2sets

Standing OH BB Press 75/85/95 sets of six

Snatch Grip High Raise 60x8, 3 sets

Seated OH alt DB Press 35x10/10x2 sets

Ham Strength Front Mil. Press 45/sidex8/8

Close Grip Bench 105x8x3 sets

EZ Crusher 55x8x3sets

Cable Face Pull 80x12/12

UH Straight Bar Tri Ext 70x12/12

Almost forgot, accidentally dumped almost my entire remaining supply of the MK2866 yesterday due to simple clumsiness. More on order but am considering just finishing what is there (1-2 days), saving the rest and cruising into the test booster/ArA, Myosynergy stack. Have been most impressed with the way this Osta/MyoSynergy stack has treated me.
 
wasme said:
So rest days are only needed when, needed?
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I didn't say that. And even athletes SCHEDULE in a rest (or easy "active recovery") day each week - recovery IS essential for performance and progress. As or the "bodybuilder", everyone is different re goals, health and training history, lifestyle, etc. - therefore recovery will be different for each individual.

~Rosie~
 
Got a bit of catching up to do. Last day for Deload was Sunday, May 25, chst and bi's. Nothing significant to report here, just a repeat of my usual work out with a reduction to 50-60percent of what I have been doing.

5/27/14 Off Deload Day 1- Rear Chain (last dose of MK2866 was Sunday, more is set to arrive Thursday, so will likely run another month after that, then the Ara.

Deads (Warm up at 135, still 3/2/1) 255, 305, 335, all reps completed. Up ten pounds over the week before deload, did not miss a beat :)

BO BB Row 225x8/8/6

RDL 225x8/6 *By this point my shirt was dripping wet and the heat was taking a toll on me mentally but kept on pushing.

UH Straight Bar Pull Down (Med Grip) 180x8/8/6 (Felt a really strong contraction on these)

Back Hyper Extension 55x8/8

Hammer Str. Row Machine (Neutral Grip) 90/side - plate weight only. 12/12

Was beat after this but very pleased with the way it went.
 
Long time coming, but under 3 bills, 298.8 this morning. Celebrated with an intense shoulder work out, details on that later.
 
wasme said:
Congrats brother!
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Thank you kind sir :)

5/2/14 AM Delt Work Out

Standing OH BB Press (R/C bar, 95 for warm up, still 3/2/1)
Hit all reps at 155/175/195 (Matched pre deload lifts)

Snatch Grip High Raise/Pull 115x8/8/8 (Matched pre deload lifts)

Seated OH Alt DB Press 65x10/10, 8/8 ((Matched pre deload lifts)

Hammer Strength Front Military Press 90/side8, 5 (plate weight only)

Face Pull 170x12
 
5/29/14 Quad focused leg work out)

Back Squat (warm up @135, 225, still 3/2/1.) Dropped some weight to get more depth (again)
275/295/315/325 (Pulled the bench in for the 315/325 waves, Did not sit on it, but rather went down till "the light disappeared", dropped down to 225 for 2 sets of 6 to the point at least part of my body touched the bench.

Front Squat 145x5,5

Magnum Leg Ext (left leg+forced reps) 70x8+2, 6+2

Hanging leg raise 15/5 (straigth leg/bent knee)

Extended Cable Curl 190x30

Did some calf rehab work also work also.

Tomorrow I will be taking my last 1/2 dose of Myosynergy with more to be coming failry soon. I am going to save my remaining MK2866 for another future run and tomorrow start the Endosurge Turbo and ArA. Will add the MyoSynergy back in when my new bottle(s) arrive.

I have loved the steady progress in strength and leaning out I have seen with this stuff, most certainly will not be opening the new batch of Osta till I have more Myosynergy to go with it.
 
BigRed1974 said:
Great job on the weight loss!
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Many Thanks.

5/30/14 Just a quick Triceps workout, then off for a Little League Double Header:

Close Grip Bench 220x8/8/8 (Up 5 pounds and matched reps over pre-deload)

EZ Crushers 110x7/5/5 (up another 5 but lost a few reps compared to 105)

Seated 2H Behind Head DB Tri Press 70x10/1 (Made sure to get good depth here)

UH Straight Bar Tri Cable Ext 130x15, 150x9, switch to OH (with no rest)x6
 
6/2/14 Chest and Bi's

Flat BB Bench (W/U RC, bar, 135, still 3/2/1)
240/260/280 Hit all reps. Hoping the ArA kicks in soon so I can keep progressing like this.

Inc BB Bench 220x5/4/3, Burn down at 180x10

Inc DB Bench 75'sx10/8

Seated alt DB Curl 55x7/7, 5/5, 5/5 (l/r)

Inside Grip EZ Preachers 105x5/5

Wide Grip BB 90x8/6

Cross Body Hammer Curl drop set 30-20-15x8/8, 10/10, 12/12 respectively (l/r)
 
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