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GP's Power/Performance/Size/Speed & Endurance Log

RegisterJr said:
Glad the back felt good. I hate first time squats after a long break.

Light leg curls, BW speed squats, and the video below really get me going for squats

Invalid Link Removed
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Thanks man. Yeah I usually do BW speed squats, goblet squats, and active mobility work before squatting. Ended up being in a rush yesterday and cutting my warmup real short. I'm going to check out this video
 
Eh, you've got the activation down. I mess up when I rush too.

Like bat hangs, these just feel really good. They can be done in between sets so no extra mobility time needed really.
 
Gutterpump said:
Is that for the QL (quadratus lumborum)? Still need to check out the vid
Click to expand...

Nah, I feel it stretch the hips and inner thighs. Makes it easier to get deeper, quicker in the warm ups.
 
GP's Power/Performance/Size/Speed & Endurance Log

Yesterday's workout - Friday Feb 19

Warmed up with pvc shoulder dislos
Foam rolling and not much else

Warmed up on bench with a few light sets then did this giant set:

Bench press 145 x 10
Pull-ups x 8
GHD sit-ups x 10

Bench press 145 x 10
Pull-ups x 8
GHD sit-ups x 8

Bench press 145 x 10
Pull-ups x 8
GHD sit-ups x 6 (getting tough)

Bench press 145 x 10
Pull-ups x 8
Abmat sit-ups x 20

Bench press 145 x 10
Pull-ups x 8
Abmat sit-ups x 20

Did it all back to back, no rests. Felt dizzy at times because of the GHD sit-ups getting me inverted. I've never added them to a circuit / workout like this before. Pull-ups were done with a wide grip. Shoulders felt fine the entire time.

Edit: Abs are starting to come in nicely now. Can see 4 of them. Aiming to get good definition on all 6 before starting the new program.
 
Hahaha!!! My kind of workout!

A trainer at my gym told me last time:

"You look like a guy on "Black Friday" trying to get the hottest items running from shelf to shelf, like a madman."
 
After seeing you post all the time I had to check out your log!

Late but subbed bro!
 
hairygrandpa said:
Hahaha!!! My kind of workout!

A trainer at my gym told me last time:

"You look like a guy on "Black Friday" trying to get the hottest items running from shelf to shelf, like a madman."
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These are the best workouts for cutting weight! I love them! Don't know why I haven't really done them till last year... Getting the best recomp effects from this for sure.
 
BeastFitness said:
After seeing you post all the time I had to check out your log!

Late but subbed bro!
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Thanks! In a cutting phase at the moment, basically doing the same type of circuit/giant set every other day, with some squatting mixed in. Getting down to 11-12%BF before starting PH3 soon. I normally do my fair share of strength training, with hypertrophy work mixed in, but I'm completely focused on getting that 6-pack intact real soon, then it's time to grow. Going to try for lean gains on PH3, but might be tough not eating everything in sight.
 
Gutterpump said:
Thanks! In a cutting phase at the moment, basically doing the same type of circuit/giant set every other day, with some squatting mixed in. Getting down to 11-12%BF before starting PH3 soon. I normally do my fair share of strength training, with hypertrophy work mixed in, but I'm completely focused on getting that 6-pack intact real soon, then it's time to grow. Going to try for lean gains on PH3, but might be tough not eating everything in sight.
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Right on!!

Do you tend to hold fat on your abs?
 
Gutterpump said:
Hrm kind of I guess, not too sure because I've never really tried to cut down this much in the past, maybe once or twice. Right now it's mostly visceral with a little bit of sub-q fat.
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So it'll be a good learning experience then! Awesome man!
 
BeastFitness said:
So it'll be a good learning experience then! Awesome man!
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For sure. I'm surprised at how many carbs I'm eating while still losing weight. I've never tried recomping with this many carbs before, always did a CKD in the past. I'm kind of on a TKD right now. I eat minimal carbs during the day, but post workout (in evening) I eat no meals, but I have a carb binge along with protein, twice post workout. The 2nd time is usually after a 1-2hr marathon sex session with the new gf. Definitely been helping with the cut! But these carb cravings/binges are serious. Literally have no idea how I do that and wake up looking leaner.

What I'm trying to figure out is how to properly train my abs with all this sex I'm having. I work them every other day, around 100 situps on an abmat, but my core is hurting everyday now! They're getting hit hard almost every night in bed too! And in the mornings! lol
 
Feb 23 - Last night's workout
Upper Body Circuit / Giant Set - no breaks

Warmed up with PVC shoulder dislos, foam rolling, couple light sets on bench, etc

Bench x 145 x 10
Pull-ups x 8
Ab-mat sit-ups x 20

Bench x 145 x 10
Pull-ups x 8
Ab-mat sit-ups x 20

Bench x 145 x 10
Pull-ups x 8
Ab-mat sit-ups x 20

Bench x 145 x 10
Pull-ups x 8
Ab-mat sit-ups x 20

Bench x 145 x 10
Pull-ups x 8
Ab-mat sit-ups x 20

Ended with a few sets of barbell curls
65 x 15
65 x 15
65 x 10

Same deal, no breaks, went hard. Abs hurt, but really pushing for core strength these days. Might add in some Russian barbell twists. Squatting tonight.
 
Forgot to mention that I carbed up post workout last night with 600g of simple sugar, in the form of sour patch kids and the like :D I woke up looking full (and lean) today.

I'm loving this cut! LOL
I should mention that I'm not on any special anabolics that would really chew through those carbs or anything, just a bit of test (500mg/week) at the moment, while carb backloading.
 
Tried squatting again last night, but couldn't even warm up with the bar due to left knee pain? Strange. I had an old injury in that knee that has been fine in recent months. Only thing I can think of is the change in weather here making it act up....

Thursday Feb 25

4 rounds for time, no breaks:

Bench Press - 145 x 12
Pull-ups x 8
Abmat situps x 20

Bench Press - 145 x 12
Pull-ups x 8
Abmat situps x 20

Bench Press - 145 x 12
Pull-ups x 8
Abmat situps x 12

Bench Press - 145 x 12
Pull-ups x 8
Abmat situps x 20

Ran out of time to do anything else at the end. Not sure how long this took either lol. I'm happy I don't have to use bands for my pullups anymore. I used to have kinda weak mid-traps/scap, but they're getting stronger. Keeping grip nice and wide, and it's been fine on the shoulders. Benching has been bothering my right shoulder, especially if I've injected there. Going to switch to DB pressing soon to help that, and also to help build up chest mass. It's lagging behind my shoulders (which have always been larger on me, genetics).

Edit: after today I'm switching up barbell bench press for DB bench press while focusing on TUT. My shoulders have been blowing up from the way I've been benching, not what I'm going for. My delts get enough work on their own. Weird thing is, I feel like my form is pretty good though, elbows in, shoulder blades tucked and tight, feet wide and firmly planted.
 
Took like 3-4 days off from the gym due to some partying over the weekend and marathon sessions with the gf again.

Last night's workout (Tuesday March 2)

Warmup:

Put voodoo floss bands on both shoulders prior to doing shoulder dislo's with the PVC pipe. Shoulders felt AWESOME after this. NO pain during my workout. Going to make a habit of this!!! Same with my knees (squatting tonight, will use the same technique to warm up with).

Started with a bunch of sets of band pullaparts to fire up the traps / upper back
Then warmed up on bench before the following circuit / giant set:

Bench press x 135 lbs x 15 reps
Wide grip pullups x 8 (no bands at all anymore, big improvement for me - I've always sucked at pullups)
Abmat situps x 20
Row 500m (30m/sec pace)

Bench press x 135 x 15
WG Pullups x 8
Abmat situps x 20
Row 500m (30m/sec pace)

Bench press x 135 x 15
WG Pullups x 8
Abmat situps x 20
Row 500m (30m/sec pace)

Bench press x 135 x 15
WG Pullups x 8
Abmat situps x 20
Row 500m (30m/sec pace)

Did it all VERY fast, with no breaks. Focused on my breathing the whole time. My conditioning is getting much better. Didn't feel light headed or nauseous whatsoever and didn't have to stop at all. Only problem mid-workout was that the left side of my back cramped up a bit (herniated disk issues). I didn't rollout my back preworkout nor did I take my electrolytes. Will not forget this anymore.
 
Gutterpump said:
Took like 3-4 days off from the gym due to some partying over the weekend and marathon sessions with the gf again.

Last night's workout (Tuesday March 2)

Warmup:

Put voodoo floss bands on both shoulders prior to doing shoulder dislo's with the PVC pipe. Shoulders felt AWESOME after this. NO pain during my workout. Going to make a habit of this!!! Same with my knees (squatting tonight, will use the same technique to warm up with).

Started with a bunch of sets of band pullaparts to fire up the traps / upper back
Then warmed up on bench before the following circuit / giant set:

Bench press x 135 lbs x 15 reps
Wide grip pullups x 8 (no bands at all anymore, big improvement for me - I've always sucked at pullups)
Abmat situps x 20
Row 500m (30m/sec pace)

Bench press x 135 x 15
WG Pullups x 8
Abmat situps x 20
Row 500m (30m/sec pace)

Bench press x 135 x 15
WG Pullups x 8
Abmat situps x 20
Row 500m (30m/sec pace)

Bench press x 135 x 15
WG Pullups x 8
Abmat situps x 20
Row 500m (30m/sec pace)

Did it all VERY fast, with no breaks. Focused on my breathing the whole time. My conditioning is getting much better. Didn't feel light headed or nauseous whatsoever and didn't have to stop at all. Only problem mid-workout was that the left side of my back cramped up a bit (herniated disk issues). I didn't rollout my back preworkout nor did I take my electrolytes. Will not forget this anymore.
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ouch- i know that feeling- but nice work man- not to hog your post, but im the same way- if i dont roll out before and after working out- bad bad bad news
 
smith_69 said:
ouch- i know that feeling- but nice work man- not to hog your post, but im the same way- if i dont roll out before and after working out- bad bad bad news
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My seratus muscles get BAD cramps...due to trying to stabilize my spine. It's bad. I usually have to dig in there with my fingers post workout, and then use the EMS/TENS unit on them (with a large electro-pad otherwise it's too intense/direct with the small ones).

Have you ever tried flossing with voodoo bands? It's f&*king incredible. I will never work shoulders again without doing this first, but I need to make more of an effort to do this to all my joints in general in/out of the gym. It's incredible prehab work and removes a lot of tightness.
 
Gutterpump said:
My seratus muscles get BAD cramps...due to trying to stabilize my spine. It's bad. I usually have to dig in there with my fingers post workout, and then use the EMS/TENS unit on them (with a large electro-pad otherwise it's too intense/direct with the small ones).

Have you ever tried flossing with voodoo bands? It's f&*king incredible. I will never work shoulders again without doing this first, but I need to make more of an effort to do this to all my joints in general in/out of the gym. It's incredible prehab work and removes a lot of tightness.
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never thought of that, good idea

double scoliosis for me- sitting or standing to long, smh, sciatic nerves get inflamed, headaches spasm - there are few others on the forum with bad back injuries and i try to learn or help anyone. Sh1t is no joke-

great advice and will try that tomorrow-

thanks G
 
smith_69 said:
never thought of that, good idea

double scoliosis for me- sitting or standing to long, smh, sciatic nerves get inflamed, headaches spasm - there are few others on the forum with bad back injuries and i try to learn or help anyone. Sh1t is no joke-

great advice and will try that tomorrow-

thanks G
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I have single scoliosis, spine slightly curves to the left, compressing ALL of my disks on the left. This is a huge cause of my spasms on that side too. You're right, sh1t is no joke, need to keep on top of it always.... or else I can't squat for weeks. Tonight is my 3rd attempt at getting back to squats after about a month of no squatting :(
 
It's somehow good to know that I'm not alone with my crippling issues.
Reading about the problems you guys have, I suddenly feel much better with my damn knees, lol !
 
hairygrandpa said:
It's somehow good to know that I'm not alone with my crippling issues.
Reading about the problems you guys have, I suddenly feel much better with my damn knees, lol !
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I have problems with my left knee, but I think I've found a way around pain while squatting now. Going to post up last night's warmup/workout in a bit. I had absolutely no knee/back pain at all last night, was a success! Felt good to squat again after a month away from it. My last attempt at squatting, I couldn't because of the knee. It was acting up while our weather was changing drastically here. But now I've got a warmup that leaves it feeling loose and amazing.
 
hairygrandpa said:
It's somehow good to know that I'm not alone with my crippling issues.
Reading about the problems you guys have, I suddenly feel much better with my damn knees, lol !
Click to expand...

you are alone, we are sympathizing with you out of pity

LOL
 
Last night's workout - Wed March 2

My 3rd attempt at squatting again in a month

Warmed up with a lot of foam rolling (small firm rumble roller - the painful one aka the meat grinder) of my lower back, glutes, lumbar, t-spine, seratus, inner thighs, outer.

Then I rolled voodoo floss bands around my knees, leaving a gap on the knee cap, and did goblet squats for a lil while. Took the bands off, and felt amazing. My knees were not creaky or tight at all, felt very open and just overall great.

Back Squat

bar x 10
90 x 10
180 x 5
225 x 5
264 x 3
264 x 3
264 x 3
264 x 3

Didn't push things much further today as I'd been off from squats for almost whole month. I think I'd squatted only once in past weeks, last week, but had some pain after. I felt great after this though. Going to continue warming up with these same methods. Knees, back and legs all felt amazing. I would've done some split squats and GHR's but I had to run. I think this was a good start at getting back into squatting again though.
 
Gutterpump said:
Last night's workout - Wed March 2

My 3rd attempt at squatting again in a month

Warmed up with a lot of foam rolling (small firm rumble roller - the painful one aka the meat grinder) of my lower back, glutes, lumbar, t-spine, seratus, inner thighs, outer.

Then I rolled voodoo floss bands around my knees, leaving a gap on the knee cap, and did goblet squats for a lil while. Took the bands off, and felt amazing. My knees were not creaky or tight at all, felt very open and just overall great.

Back Squat

bar x 10
90 x 10
180 x 5
225 x 5
264 x 3
264 x 3
264 x 3
264 x 3

Didn't push things much further today as I'd been off from squats for almost whole month. I think I'd squatted only once in past weeks, last week, but had some pain after. I felt great after this though. Going to continue warming up with these same methods. Knees, back and legs all felt amazing. I would've done some split squats and GHR's but I had to run. I think this was a good start at getting back into squatting again though.
Click to expand...

def a good start bro
 
Thursday March 3

Warmed up with voodoo floss bands and shoulder dislocations with PVC pipe.
Lots of foam rolling.

3 rounds for time, no breaks

Bench press 135 x 15
Pull-ups x 8
Weighted Abmat sit-ups x 10 (held 10kg / 24lb plate on chest)

Bench press 135 x 15
Pull-ups x 8
Weighted Abmat sit-ups x 10 (held 10kg / 24lb plate on chest)

Bench press 135 x 15
Pull-ups x 8
Weighted Abmat sit-ups x 10 (held 10kg / 24lb plate on chest)

Followed by:

Barbell curls
65 x 15
65 x 15
65 x 10
65 x 8

Notes: shoulders/elbows kind sore after this. I think I was still recovering from 2 days ago. Definitely not leaving myself much time to recover, but really trying to amp up the volume now. Also amping up the eating / food intake, while still staying lean. I love it. Going to increase my prehab/mobility work in my off time now as well. As a side note, I'm likely not starting the new PH3 program until sometime in April. Waiting until I can get some tren ace & mast. I have a bunch of trest ace on hold as well for it.

As another side note, my veins in my arms were insane last night while warming up with the voodoo floss bands wrapped around my shoulders.

Squat session tonight after work, looking forward to it.
 
I've been out of action due to pulling a muscle and having some major knots/spasms in my left trap (upper and mid) as well as my left rhomboid. No idea what went wrong, other than doing RC work post workout a week ago.

Going to start implementing GHRP's again as well as more corrective exercises for scapular stability. Hopefully I'll be lifting again soon, tired of injuries. Tomorrow I'll be going in to squat and use the assault bike. A week off from the gym sucks, gotta do what I can.
 
Gutterpump said:
I've been out of action due to pulling a muscle and having some major knots/spasms in my left trap (upper and mid) as well as my left rhomboid. No idea what went wrong, other than doing RC work post workout a week ago.

Going to start implementing GHRP's again as well as more corrective exercises for scapular stability. Hopefully I'll be lifting again soon, tired of injuries. Tomorrow I'll be going in to squat and use the assault bike. A week off from the gym sucks, gotta do what I can.
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A week off does suck but the recovery was clearly needed. Just be smart man!
 
GP's Power/Performance/Size/Speed & Endurance Log

BeastFitness said:
A week off does suck but the recovery was clearly needed. Just be smart man!
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Thanks! What I don't get is that my whole trap / neck / shoulder is SUPER stiff when I wake up now, but in the afternoon / late day it feels ok. I hope nothing is torn. I haven't had spasms/knots like this since I tore my labrum come to think of it, but it's the labrum on the side that's bothering me that I had repaired. My shoulder itself feels completely fine too. I have no idea what happened here.
 
GP's Power/Performance/Size/Speed & Endurance Log

Time for BPC-157 and ipam/cjc once more. Problem is I'm not sure where I should spot inject the BPC, so I guess it's going right into my outer delt on the bad side.
 
Sorry to hear that, bro. Could be a nerve issue in the neck, maybe time for a doc.
 
hairygrandpa said:
Sorry to hear that, bro. Could be a nerve issue in the neck, maybe time for a doc.
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True, it could be. I'm seeing a sports clinic now (chiropractor/physical therapist) but maybe I should get a new MRI or something of both shoulders just to see how they're holding up. I had 1 SLAP repair & bicep tenodesis done in the past, and my other shoulder still has a minor SLAP tear which doesn't really bother me so much though. Surprisingly, it's the trap on the repaired side that's acting up.

I think it's also possibly due to me having a bit of 'upper cross syndrome'. I need to work on my posture/scapular stability. Going to spend some time this weekend writing down some new daily exercises for myself, something to stick to. I'm very tall and also work at a desk all day. It wreaks havoc on my hips and posture.
 
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