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Driven2Lift Battles Gravity, One Plate at a Time

Sept 21: Hyper Legs

Active Warmups:

5 minutes between hydraulic stepper, knee-ups, jumping jacks, weightless lunges.

Goblet Squat:
90x 15 - 3 sets, 2 minutes rest

Sumo Squats:
135x 10
180x 10
225x 10

Weighted Lunges:
10m "laps" with 50lb dumbells
Done slowly for a stretch and a burn, never near failure.

Standard Squats:
(Break length det. By heart rate, 1-2 minutes)

135x 10
180x 10
225x 10
250x 10
275x 10
250x 10
180x 10
180x 10

Active stretch

Rundown reps to near failure, drop 25 lbs. and repeat, no rest
195x 12
170x 8
145x 6
120x 6
95x 5
70x 5


Smith machine calf raises:
3 sets - 225x 20

Leg extensions SS with Lying Leg curls:
3 rounds of 12 reps each
 
Posture and stance are going to be huge for standing all day. Good shoes and/or an anti fatigue mat make a huge difference as well.

For posture, just be as upright as possible, but no extremes. Make sure not to lock your knees out too. That's an absolute killer
 
My posture is probably a weakness...
Hard to consciously keep it in check

Insert shopping time for my work boots, thanks Hyde
 
I had good shoes and I still greatly benefited from inserts. For $13, I'd try adding quality inserts to whatever you wear.
 
Went for the "better" inserts $35 but they were 5x comfier than just the boots
 
Driven2lift said:
I deleted a lot of my past photos but I like the idea of getting some up here if I can find them

There will be a 15-20 lb. weight difference as well though, leading to my wedding I was pretty lean.
Then depressed me got fat.
& Now I'm feeling good again


Scrawny 2012
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Bulked too much, training fell off due to health
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Starting to feel good
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Consistency = 99% of the battle

I stick to my macros, refeed as I feel it's needed, and I think I've missed only 2 scheduled lifts this year.



I do have legs lol, relative to my frame at least.
Once I get better at the selfie thing I will toss in front/back leg shots as well
Click to expand...

This is something to absolutely be proud of! Great transformation, but the best part is you are now also in a good head space. Great job bro!
 
^The mental clarity is as big a change as the physical ones (at least)

Feeling like a new me, now I just need to keep the course and make sure it is a better me I'm making


I skipped my off day, going to slot it in this weekend to fit my schedule better.
I'm pretty loose in deciding when I take it, as long as I do.
When I know weekend plans are ahead I save the off day when I can.
 
Weekday Typical Daily Diet:

Breakfast:
-omelette
3 Eggs, whites, peppers, spinach, jalapeño, garlic, red onion, spices
-Side of sweet potato hash-browns, or if I have shredded I add it right in the omelette

Lunch:
-2x homemade poultry wraps with leftover chicken breast, sliced smoked turkey breast, Sriracha, lettuce, tomato, tzatziki, banana peppers, sliced zucchini

Snacks:
-1 apple
-1 banana
-almonds (150 cals worth)
-Greek Yogurt stirred with raspberries, blackberries, blueberries, and a touch of lemon protein.

Dinner:
BBQ chicken, asparagus, Winter mix veggies (2-3 cups), hot sauce for days,
Veggies are grilled in tin foil with EVOO

Rice pilaf side

Pre-bed:
Either a dessert serving if I made one or a quick snack to hit my last 20-30g protein

Could be oats & whey, yogurt, pudding, dinner leftovers
 
Ok so Jana's grandmother just passed away, I'll be hit and miss on here between work, she's pretty emotional.

Was a long time coming, and for the best to end the pain.

I'll update lifts asap when I get time with my books guys

Threw in a quick chest GVT for today but 10x10 turned into 12x12

Had more drive, rolled with it.

Next strength day I'm going to go for 275

My long term goal is 300,
Has been since I was 17/18

My dad is a pipefitter, was always fit and always used to talk about how he could never break the 300 lb. mark when he lifted.

Young me heard that and thought "challenge accepted"
I'd love to tell him that at least his genetics got it done
 
If you have to, gain weight. Fasting thing to raise bench is increase drugs or gain weight (and obv they go hand in hand lol).

Shrugs, upper back, tricep extensions, close grip work and eat for a surplus. Arms lats and upper back will give you the leverage and stability to handle bigger weight. You will do it when it's time - you're Driven
 
I haven't done shrugs in months, paranoia over symmetry because everything looks kind of bulky on my frame (to me)

CGBP I fit in once a week still

But you're right, if I want the numbers I might need the weight behind it...
Great tips brother thank you!
 
Driven2lift said:
I haven't done shrugs in months, paranoia over symmetry because everything looks kind of bulky on my frame (to me)

CGBP I fit in once a week still

But you're right, if I want the numbers I might need the weight behind it...
Great tips brother thank you!
Click to expand...

Bench is one of those things that weight on the bar and body weight seem to go hand in hand. I can lose weight and still squat and dl progress but bench just takes a nose dive.
 
At least I always seem to hit chest with decent glycogen stores

I most often refeed the night of my leg day, which means I'm fuelled up before chest

Could be nothing, but before switching to this template my bench was a sticking point.
Now it is my best lift relative to my body weight

I have no intention of gaining weight in this phase, no more dirty bulking for me.
A secondary reason for this log and new IG channel is I hope it keeps me strict, I want next summer to be my best physique yet

Need to get into bdcc shape (plus a weight class) so I can rock the next expo with the PEScience crew
 
Gaining weight isn't necessary, just the fastest way certainly. But hammering your upper back with frequency, not necessarily volume in a given session, really seems to blow it up. Once I stopped doing a back day and started working it 2-4 sessions a week (all different kinds of angles, moves, setsxreps) it took off. Bigger back means more stability and shortens your bench stroke.
 
White chicks rejoice,
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Also kbayne I finally made puppy chow
Only took me... 8/9 months lol

I'll do WCM if/when it returns!
 
Driven2lift said:
White chicks rejoice,
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Also kbayne I finally made puppy chow
Only took me... 8/9 months lol

I'll do WCM if/when it returns!
Click to expand...

What flavor is this unreal pile of goodness??? I'm assuming pumpkin pie... but what is that topping that looks like super fine cobbler??!!!
 
booneman77 said:
What flavor is this unreal pile of goodness??? I'm assuming pumpkin pie... but what is that topping that looks like super fine cobbler??!!!
Click to expand...

Some of the cereal broke up as I stirred, the crumbs collected powder and bundled up. Worked out great

It is Pumpkin Pie
With Cinnamon Epic Spread and Snickerdoodle Select, and plenty of pumpkin spice lol.

Added 1/4 cup pumpkin puree to the wet ingredients

Crappy cell shot before the powder:
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Driven2lift said:
White chicks rejoice,
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Also kbayne I finally made puppy chow
Only took me... 8/9 months lol

I'll do WCM if/when it returns!
Click to expand...

Better late than never!!

Looks legit my man.
 
Ughhhh someone give me medication coverage

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That's half of one - one month prescription.

That is for half my TRT meds, I'm on Androgel

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My full pickup was over $900, just been grabbing one box at a time so I can afford it. Brutal.

I'm waiting to lower my deductibles to a $250 max again, but they are very slow and a touch retarded. They followed my ex wife's income and increased all my payments because of it.

I've been legally separated over a year...

Already dealt with them on the phone last week and faxed over my separation papers. Apparently it takes 7-10 business days to read though.


Anyways.
Lift was awful, hit my numbers but it dragged 20 minutes longer than it should have. Breaks were all lengthened. Still got a great chest pump and it was pain free so I'll take the small victories and do better next time
 
Damn get a script for oil and get a black market connection. Should keep you "safe" on the possession front. A YEAR of oil wouldn't cost 900 - even in Canadian dollars lol
 
That's insane. That's why I can't stand government run healthcare. They f*** sh** up.
 
Holy hell. The black market is so much cheaper it's disgusting.
 
Right?...
Playing by the rules can break the bank, and it shouldn't.
 
Driven2lift said:
Right?...
Playing by the rules can break the bank, and it shouldn't.
Click to expand...

No kidding. Its unrealistic to expect someone to shell out half their salary or more just to keep going to work... so they can pay those bills...makes no sense.
 
Alrighty, I saved heavy legs for today.

Great way to vent or de-stress and I ended up needing it.

Sept 27. Heavy Legs:

Active Warmups:

5 minutes between hydraulic stepper, knee-ups, jumping jacks, weightless lunges.

Goblet Squat:
90x 15 - 3 sets, 2 minutes rest

Sumo Squats:
135x 10
180x 10
225x 10

Weighted Lunges:
10m "laps" with 50lb dumbells
Done slowly for a stretch and a burn, never near failure.

Standard Squats:
(Break length det. By heart rate, 1-3 minutes)

135x 10
180x 10
225x 10
-Belted up
250x 10
275x 10
300x 3
-5 mins active rest- I really wanted the PR, even if it was just 5 lbs.
320x 1
275x 5
250x 8
180x 10 (full depth + pause for final set)

Repeat Active Stretch

Smith machine calf raises:
3 sets - 225x 20

Leg extensions SS with Lying Leg curls:
3 rounds of 12 reps each

10 minutes of HIIT cycling

/legs.
 
You're looking pretty awesome, Driven!
 
Didn't see this log until now. Holy mackerel has life thrown massive curve balls at you!! Jesus, prayers for you!

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Hello Dirty Harry,
I have returned from the dead. I am back and subbed brother!

Godspeed
 
For the first time in a long time I've had to deal with the naysayers again lol

Because difficulty = 0 to find my accounts and know who I am of course all my family is finding my new account and telling me to "take it slow"
Etc etc.

I think I look/feel healthier now than at any point before

There was a lot of negativity and crap to explain to kick this log off but it's all looking up, just had a slow start

I want to set myself a goal for next spring but still scheming what I feel is feasible...
 
Family can be the worst. You took is slow long enough.
 
Oct. is shaping up to be a busy one, I've got weekends all doubled up already with various family, friend, and charity functions
True test will be in person, but I'll take workout talk over "how is your illness?" Any day

Crazy that 2016 is almost gone

Started some Xmas shopping already (just a few things I couldn't pass up for Jana)
 
What a good bf you are...i am the worst at knowing what to get for gifts. Therefore, i usually wait for the last minute and just say ef it this is what i have to go with.
 
Shopping is easier for nerds, we each have retro nerdy things you can't go wrong with for gifts

Most of my shopping will be done Cyber Monday and shipped to my PO box
 
Driven2lift said:
Shopping is easier for nerds, we each have retro nerdy things you can't go wrong with for gifts

Most of my shopping will be done Cyber Monday and shipped to my PO box
Click to expand...

This is so true ha. My gf always finds fun geeky things for me that are dirt cheap and I love... unfortunately she doesn't have nearly the nerdy likes I do so it's harder from my end. I have to resort to sappy gifts ha
 
Ugh ohhh. She stays creeping on your log
 
Sept. 28: Hyper PC

Active Warmups:

Jumping Jacks, reverse pushups, pushups

Warmup Deads:
120x 12 - 3 rounds, 2M rest

Chin Ups & DB Rows Superset:
10 chin-ups after each set rows
40x 15
45x 15
50x 15
40x 20

Deadlifts: All belted, rest 2-3 mins
120x 12
145x 12
145x 12
170x 10
180x 6 (started curving my back)
170x 10
145x 12
120x 12

Smith bent over Rows:
100x 10
135x 10
160x 10
135x 15

SLDL:
145x 10 - 3 sets

Finished in good time, relatively low pain so pushed on a bit.

DB Rows: 50x 15, 15, 12

SLDL: 100x 20, 18, 14

/dead


But then post workout eats saved the day



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Keep smashing all that volume on deads, things like SLDL, RDL, bb rows as well as frequent ab/bracing drills after those sessions or on upper or off days and your everyday pain should generally decrease as you build muscle and endurance in the erectors, lats and abs. The key isn't in the weight on the bar; it's the progression of a large amount of volume steadily to increase the endurance of all your spinal stabilizers. Great session man.
 
Sept. 29

Heavy Chest/Accessory:

Active Warmups, 2 minutes

Superset 1
Dumbell Flies - flat: 12, 12, 12
Rear Delt Raises: 12, 12, 12

Superset 2
Decline Press: 12, 12, 12
Side Raises: 12, 12, 12

Pyramid Flat Bench Press

155x 12
180x 12
205x 12
230x 10
245x 4
260x 1
245x 2, 2
205x 10
155x 12

Superset 3:
Arnold Press SS with Pullups, 30 seconds rest between, 3 rounds

Smith Seated OHP:
125x 10
180x 6 -3 rounds

Front Raises:
20x 12 -3 rounds

Squeezed in 2 rounds of seated flies after, with holds, great pec pumps

/chest

Next rotation gets weight bump attempts, I programmed for my expected improvement rate but I like trying to prove myself wrong, too.

I don't like pushing to failure in the midst of these lifts, but I try to fit in attempts once every 3 strength day rotations for that muscle group

Much more than that I start to feel I'm just increasing potential for self-injury.
You can maybe tell I'm not a PL guy lol
 
A great majority of real powerlifters test FAR less often than most gym lifters more concerned with their physiques, in my experience. I do not hit a maximal attempt on one of the big 3 except when I'm on the platform, and 10-20 days prior to that in the gym will be a very serious effort to set the peak for competition day. That's it.

You can spend your day building, or testing, but not both.

I'm talking about true testing; you are taking a fatigued daily max and will be fine, but you see guys come in fresh and try to truly test their absolute 1RM on bench every other week, and it's like...why? Getting stronger doesn't work that way.
 
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