Taman's accountqability/Comback log.

In for your progress bro. Nice squat numbers for sure.
 
10/6/14 Day1, wk 3 (5/3/1* sell out set) MC 1

Flat Barbell Bench (w/u with r/c, bar, 135, 185)
260x5, 275x3, 290x3+forced rep

Yates Row (with easy bar)
5x10 215

Inc DB Press 5x10@75 (this is a 20lb overall increase since the last time I did Inc DB Press and matched all reps, did not become at all challenging till the last 2 or 3 reps)

Dip 4/4/4/4/4 Not sure why I lost a rep/set over last week, maybe my tri's were fatigued by the DB Presses.

The scale is not moving but I am stronger every week. Young kid that I talk too who spotted me thought the 290 bench was "way more than you weigh" and stated that he thought I have been leaning out over the last few months, so something good must be happening. The pump after those this workout was huge, my arms looked massive and may delts were popping, loving this stuff.
 
Gotta like a 20 lbs increase on the DB press. Scale not moving, stronger and leaner - this can only mean one thing!
 
wasme said:
Gotta like a 20 lbs increase on the DB press. Scale not moving, stronger and leaner - this can only mean one thing!
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Yep, some nice muscle growth :)

10/7/14 Day 2, wk 3 (5/3/1)

Deads *w/u bike, 135/185) 300x5/315x3, 335x3 (was hoping for 4-5, but I'll take it)

4" Deficit Deads 255x5/5/5 (think I am going to try 265 after next weeks deload)

Front Squat 200x5/5/5

Cable Crunch 205x5 sets of 20 reps.
 
10/9/14 Day 3, wk 3 (5/3/1 MC1)
Stand OH BB Press (w/u R/C, bar, 100)
170x5, 180x3, 190x4 (sell out set)

Snatch Grip High Pull (to upper chest)
115x10/10/10/10/9+ partial (These were a bit harder than last weeks at 105/110, so will bump to 120 after next weeks deload)

Close Grip Bench 195x10/10/10/10/10/10

Assisted Pull Up (different machine, so the comparison with last weeks is a bit distorted)
BW -165x10/10/10 BW -160x10, BW -155x10

Aggression is still good, pumps are very noticeable, especially when doing the higher rep assist work. Not sure if this is new or I just never noticed before, but I think I am growing more hair on the underside of my arms. Just an observation. Blood glucose levels continue to be very manageable while on this stuff.
 
Well you see, when boys and girls reach a point in their lives, they start growing hair in new places. It's called puberty. You're kind of a late bloomer huh?
 
lukehayd said:
Well you see, when boys and girls reach a point in their lives, they start growing hair in new places. It's called puberty. You're kind of a late bloomer huh?
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Lol
 
10/10/14 Day 4, wk 3 (MC1)

Back Squats (w/u bike, 135, 225)
315x5/335x3/350x5 (actually did 6 but rep #1 was cheap, so I am not counting it)

Good Mornings 200x8/8/8

Leg Press Sled 500x8/8/8

Wide Grip BB Curl 90x10/10/10, Inside Grip EZ Preachers 100x8/8

30/30 planks x5 with feet elevated.
 
Killin those good mornings!
 
taman6886 said:
Only because I hate them
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Lol. I like them better than hyperextensions.

I might hate them more if I did them after heavy squats though...
 
10/13/14 dAY 1, WK 4 (deload)

Bench 155/170/185X5's

Yates Row 5x10@105

Inc DB Press 5x10@40's

Assisted Dip (BW-150) 5x10

10/14/14 Day 2 Wk 4 (Deload)

Deads 175/190/210x5's

Deficit deads 3x5@125

Front Squat 3x5@100

Bent Knee Leg Raises 5x12
 
10/16/14 Day 3, wk 4 (MC1) Deload

Standing OH BB Press (5's) 100/110/120

Snatch Grip High Pull 5x10@ 60

Close Grip Bench 5x10@100

Wide Grip PD 5x10@80

Wide Grip BB Curl 3x10@45, Inside Grp EZ Preachers 2x8@50

10/17/14 Day 4, wk 4 (Final Deload Day) Have noted that despite going light during this deload week, I am still getting a fair amount of pump in the assist work. Today I was definitely feeling the itch to start going heavy again, so the deload has served it's purpose.

Back Squat (5's) 185/205/220

Good Mornings 3x8@100

Leg Press sled 3x8@250

Cable Crunch 5x20@ 200 ( Don't think the abs needed to deload.

Plan on hitting Day 1, week 1 of Mesocycle 2 Sunday. I am going to raise my squat base weight to 390 as I think I grossly underestimated it for Mesocycle one. Base weights will be as follows Bench 310, Deads 360, Standing OH BB Press 205, Squat 390. If this works out as I planned, I will be hitting my last week of LGD doses during my heavy week of this mesocycle as we transition onto Osta at 25mg. On another note, I have actually been gaining weight despite leaning out, went to see my Doctor last week and had gained 7 pounds, yet I have to pull my belt tighter for it to do me any good. Regardless, being over 3 bills is not acceptable and I have been tightening up the diet this week.
 
Weight gain while leaning out is a plus bro. I know 3 is a lot, but fat is being lost regardless. As the muscle gains come in the fat will burn off easier.
 
RegisterJr said:
Weight gain while leaning out is a plus bro. I know 3 is a lot, but fat is being lost regardless. As the muscle gains come in the fat will burn off easier.
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I know, I try not to get stuck on "a number" and even though this is progress, I just am not happy with how I look/the shape I am in. From about mid chest up and through my delts/traps I look beastly, below that is just too much........me :)

10/19/14 Day 1, wk 1 (MC2) 5's
Flat BB Bench (w/u RC, bar, 135/185)
235x5, 250x5, 265x8 (up 5 pounds and a rep from wk 1 MC 1)

Yates Row (w/ EZ Bar) 225x10/10/10/10/10

Incline BB Bench 195x10/10/8 (After set 1, I remembered why 2 scoops of Stimaholic on an empty stomach is not such a great idea, felt like I was going to puke, so I shortened the assist work a bit)

Dip 5/4/4 (again, nothing in the tank and feeling nauseas)
 
Just keep at it and those gains will come.
 
10/21/14 Day 2, wk 1 (5's)

Deads (w/u bike, 135/185)
270x5, 290x5, 305x7 (should have had eight but I switched to a full OH grip on the 8th rep and got almost to my knees and dropped it. Still progress though)

4" Deficit Deads 265 x 5/5/5 (These sucked hard again, going 270 next week)

Front Squat 205 x 5/5/5

Foot Elevated Planks 5 sets 30 sec planked, 30 sec rest (went down on elbows to solidify my base and increase the angle)

Hit Day 3 this morning, will post that up when I get a chance.
 
Have you tried using wrist straps for the deads to assist your grip on the heavier weights? I used to not like them because I was of the mind-set that if my grip wasn't strong enough to hold it, then I should focus more on that and the straps would hinder the progress of grip strength. Of course after the fingers fiasco, the straps came out and they have helped quite a bit!
 
I stay will OH until I start to fail it, then switch to O/U. Recently I've been able to move to a higher dead with OH... I plan to do farmers walks 2-3/wk to help. Just need to keep at it.

Nice job on all the deads and fronts.
 
I have at times used straps for my heavier sets, may need to again so all have to worry about is form. I find I have to place my under hand out about an inch wider than my over hand to keep it balanced on the opposing grip Was. Try that next time, see if it helps.
 
taman6886 said:
I have at times used straps for my heavier sets, may need to again so all have to worry about is form. I find I have to place my under hand out about an inch wider than my over hand to keep it balanced on the opposing grip Was. Try that next time, see if it helps.
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Will do thanks for the tip. I also strap up as the weight goes up. I have to be careful of my lower back (have had surgery)
 
10/22/14 Day 3, wk1 (5's) Decided today that I was limiting my assist work to 3 sets/movement for movements I already have a well established groove and mind/muscle connection, exception being assisted pull ups and the ab work.

Standing OH BB Press (w/u RC, bar, 95)
155x5, 165x5, 175x9 (up five#'s and one rep over Wk 1, MC 1(170x8)

Snatch Grip High Pull 15x10/10/10 (going to bump these 5 next week)

Close Grip Bench 205x10/10/10 (another 5 bump coming)

Assisted Pull Up (-155)x10, (-150)x10, (-145)x10/8/8
 
10/24/14 Day 4, wk 1 (MC2)
Back Squat (bike, 135/225) 5's
295/310/330x8 (Sell out set)

Good Mornings 205x8/8/8

Leg Press sled 550x8/8/8

Wide Grip BB Curl 95x10/10/10

DB Hammer Curl 30x10/10, 10/10 These killed my left elbow, need to start on some joint support. Iced it this evening.

Oh, almost forgot, Blood Glucose this morning was 70 and I did not feel hypoglycemic! Had an 80 reading earlier this week, just cannot get past how this stuff lowers blood sugar!
 
10/26/14 Day 1, wk 2 (MC2) 3's

Flat BB Bench (w/u rc,bar.135/185)
250 x 3/265 x 3/280 x 6 (Up 5 pounds and 2 reps over Wk2 MC1 = 275x4) Very pleased with this, 6 was fairly easy, weird part was that my warm up sets felt heavier than they usually do.

Yates Row with EZ Curl Bar 235 x 10/10/10

Inc DB Press 80's (+) x 10/10/10 ) [+ for plate DB's that I am fairly certain do not include weight of handles)

Dips x 6/4/5/5/5 (Kind of got out of my groove on set 2, that's why we do five sets of these)
 
BOOM! We were killing it tonight. 10/28/14 Day 2, wk 2 (MC 2)
Deads (bike, 135/185) 3's
290/305/325x7 Up 1-2 reps from Wk 2, MC 1 and matched reps up 20 pounds from last week (305x7+partial) I did use my straps for last set.

4" Deficit Deads 275x5/5/5 (up ten pounds and again felt better than last week)

Front Squats 210x5/5/5

Cable Crunch 215x20/20/20

Not sure I have enough LGD to last as long as I had projected, should have enough to get me through this week at least. Have the MK-2866 in solution for when we need it.
 
Deads are benching are both looking good.
 
10/30/14 Day 3, wk 2 (MC2) Had a Dr.'s appointment today in Indiana so it made sense for me to go the the Y in Auburn. Nice setup, but not sure how the assisted pull up machine compares to the one at my usual gym, also, felt like I was missing something and realized after I got home I forgot close grips, so we will hit them and Day 1, wk3.

Standing OH BB Press (w/u RC. bar, 95)
165x3, 175x3, 185x6

Snatch Grip High Pull 120x10/10/10

Assisted Pull Up BW -155x10, -145x10/8, -150x6

11/1/14 Day 4, wk 2

Back Squat (w/u bike, 135, 225)
310x3, 330x3, 350x8

Good Mornings 210x8/8/8

Leg Press Sled 590x8/8/8

Planks 5x30sec stiff, 30 sec. rest
 
Impressive squats and GMs bro!
 
taman6886 said:
Thank you sir. I am considering lightening them just a bit to go over just a bit more. Done with curling for a few weeks, my left elbow is a mess after some curling after the shoulder day.
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Curls are fun, but not necessary in the big scheme of heavy lifting anyway. I think I'm dropping straight bar curls for similar reasons.
 
taman6886 said:
Honestly, bicep work bores me, they are pretty much "beach muscles" for the most part IMO.
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I didn't used to feel this way but do now.
 
taman6886 said:
Weak bench? Could you clarify plz Jim?
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Yeah, because of the way biceps act as a stabilizer for those joints, having weak biceps will lead to a much less stable bench press. Without a stable base to press from, it will severely limit the amount of weight you can bench.

On top of that, not training the biceps is asking for overuse injuries from all of your other training (elbow tendinitis usually). I don't know of very many guys who are able to bench very much with crippling elbow pain lol. Side note: I also don't know of many guys who bench press 500+ that don't train their biceps regularly
 
jimbuick said:
I disagree.

Bicep work is boring, but they're a lot more than beach muscles. Weak biceps can lead to elbow pain, instability at the elbow and shoulder, and a weaker bench press.
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I was agreeing that it has become boring for me to do them. I understand the stabilizer muscles need work.

In my teens, the arm day was the one, if I could only choose one, that wouldn't skip if I had to miss one. Now that's not the case.
 
jimbuick said:
Yeah, because of the way biceps act as a stabilizer for those joints, having weak biceps will lead to a much less stable bench press. Without a stable base to press from, it will severely limit the amount of weight you can bench.

On top of that, not training the biceps is asking for overuse injuries from all of your other training (elbow tendinitis usually). I don't know of very many guys who are able to bench very much with crippling elbow pain lol. Side note: I also don't know of many guys who bench press 500+ that don't train their biceps regularly
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OK, makes sense. In this case pressing does not hurt, pulling does, so I need to let it heal.
 
Took my last bit of LGD this morning, have been hitting 12.5 of Osta since 10/31, will kick that up to 25 starting tomorrow.
 
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