Jim Logs BPS' Brawn (Laxogenin)

jimbuick said:
Notes: Bodyweight is down to 172 as of this weekend, but the weights are still climbing on most exercises. That's all I have for today.
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In your opinion do you think your BW is down from the added cardio, "clean" up of your diet and training provided from your coach or the lax?
 
tyga tyga said:
In your opinion do you think your BW is down from the added cardio, "clean" up of your diet and training provided from your coach or the lax?
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I've actually been cutting since late March lol. It's definitely the diet. Started at 189 and was down to 178 before starting with Carter.
 
Last 2 days lifts went well.

Wednesday, CST 2

DB Bench: 95 x 6, 75 x 12, 70 x 20 (+5# each set)

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Facepulls: 40 x 25 x 5
Seated DB OHP: 55 x 10, 60 x 8 (+1 rep last set)
Bent DB raise: 25 x 12 x 4
CG Bench: 80kg x 10, 9, 7 (-2 reps across 3 sets)


Thursday, BLB 2

BSS: 60 x 6, 65 x 6, 70 x 6 (+5# all sets)
Squat: 90kg x 20 (+5#)
GHR: BW x 10 x 4
WG Pulldown: 150 x 6, 130 x 12
DB Row: 85 x 20 (+5#)
CG EZ Curl: 30kg x 20 x 3 (+7.5kg all sets)

Notes: Good workouts, approximately 45 minutes for each one. Heavier weights on most exercises. Bodyweight sitting at 170.0 this morning.
 
CST 1

Later training day than usual, woke up later and had errands to run because I was out of state for a funeral this weekend and couldn't get them done when I usually do.

Low Inc. Bench: 65kg x 18, 17, 14 (49 total)

a1. Inc. DB Flyes: 30 x 10 x 2
a2. Dips: BW x 8, 11

Front Raise: 10kg x 100
Lateral Raise: 30 x 8 x 4
Pullapart: Red x 100

b1. V-Bar Pushdown: 70 x 10, 9, 8, 6
b2. French Press: 45 x 10 x 3, 45 x 9

Notes: Didn't feel particularly strong today. Weights were comparable to last week. A little heavier on incline bench, but didn't meet my target reps. Everything else was either matching, or slightly below matching. Likely from lack of rest this weekend because of the drive. Really good pump today though. Lowered the weight purposefully on the flyes to try to work the ROM more and it really gave one hell of a pump after the incline bench reps.
 
BLB 1 from this afternoon. Only had 45 minutes to squeeze it in before work, but I got it all done.


Chins: +15kg x 5 x 5
TBar Row: 50kg x 15, 60kg x 15
Lunges: +30# x 100

a1. Axle Curl: 30kg x 10 x 3
a2. Inc. DB Curl: 25 x 10, 20 x 10 x 2
 
Last weeks updates. Bodyweight down to about 169.

CST 2

DB Bench; 95 x 6, 80 x 12, 70 x 20
Facepull: 40 x 25 x 5
Seated DB OHP: 55 x 10, 60 x 9
Bent DB raise: 25 x 12 x 4
CG Bench: 80kg x 10 x 2, 80kg x 7



BLB 2

BSS: 65 x 10, 70 x 10, 75 x 10
Squat: 90kg x 20
GHR: BW x 10 x 4
WG Pulldown: 160 x 6, 140 x 12
DB Row: 90 x 20
CG EZ Curl: 30kg x 20 x 3
 
What's the diet looking like now. Still the same? Bird, fish and greens?
 
Last two days:

Low Inc. Bench: 145 x 18, 16, 13 (47)

a1. Inc. DB flyes: 30 x 10 x 2
a2. Dips: BW x 12, 9

Front raise: 10kg x 100
Lateral Raise: 35 x 8 x 4
Pullapart: red x 100

b1. VBar Pushdown: 70 x 10 x 4
b2. French Press: 45 x 10 x 4


BLB 1

Weighted Chins: +15kg x 5 x 5
TBar Rows: 135 x 15 x 2
Lunges: 30 x 100

a1. Axle Curl: 35kg x 10 x 3
a2. Inc. DB Curl: 20 x 10 x 3
 
So I am either having some real allergy issues that came out of nowhere this week, or I am coming down with something. Not sure what. Woke up Monday with a sore throat and have been feeling like straight garbage ever since.

Didn't get the sprints in yesterday. Overslept and had to leave for work after waking up. Didn't even have time to make any food, so I ended up having to eat out.

Woke up a little too late today, but decided to train anyway. Not feeling great still, but I am breathing better and the sore throat has gone away.

Today's workout, didn't get the whole thing done because I ran out of time.


CST 2

DB Bench: 100 x 5, 80 x 12, 75 x 20
Facepulls: 40 x 25 x 5
Seated DB OHP: 55 x 10 x 2
Bent DB Raise: 30 x 12 x 4
CG Bench: N/A

Notes: First time using the 100# dumbbells since I got them. Wasn't able to get all 6 reps though. I did go 5# heavier on the final set of 20 as well. Tried to get the 60# dumbbells for the second set of OHP, but I wasn't able to get any reps. Was too worn out from the heavier DB benches, I think. May have something to do with feeling like garbage as well. Was also 5# heavier on the bent raises; although, it is hard to attribute that to any real strength gain with a movement like that lol. We will see how I feel tomorrow.
 
Time to bust out the bronkaid man. That stuff always helps clear my nasal passages enough to let me get a workout in when my allergies clear up. Also, good shît on the hondos, get the 6th next time pusc.
 
jswain34 said:
Time to bust out the bronkaid man. That stuff always helps clear my nasal passages enough to let me get a workout in when my allergies clear up. Also, good shît on the hondos, get the 6th next time pusc.
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I've never actually used bronkaid before.
 
BLB 2 today.

BSS: 65 x 10, 70 x 10, 75 x 10
Squat: 95kg x 20 (+5kg)

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GHR: BW x 10 x 4
WG Pulldown: 160 x 6, 140 x 12
DB Row: 90 x 20

Notes: couldn't breathe between arms on rows. Throat filled up with mucus. Was absolutely miserable. Slept too long, woke up exhausted. Didn't have time for curls. Still feel like crap.
 
jimbuick said:
I've never actually used bronkaid before.
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Wow, really? I've had some (lately) of my best training sessions on 200mg caffeine + 25mg primatene/bronkaide.

*I ran out of pre workout and this was a cheap option lol however, it does clear my nasal passage and lung capacity seems better
 
tyga tyga said:
Wow, really? I've had some (lately) of my best training sessions on 200mg caffeine + 25mg primatene/bronkaide.

*I ran out of pre workout and this was a cheap option lol however, it does clear my nasal passage and lung capacity seems better
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I really don't use much in the way of supplements. Basically just a cheap, low(ish) stim preworkout and that is it. I usually don't even drink protein.
 
jimbuick said:
I've never actually used bronkaid before.
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I would definitely recommend it, even if its just for the bronchodilation aspect of it (not the stim combo with caffeine). Especially if you have a sinus issue or URI going on, it has really helped me out in those scenarios.

tyga tyga said:
Wow, really? I've had some (lately) of my best training sessions on 200mg caffeine + 25mg primatene/bronkaide.

*I ran out of pre workout and this was a cheap option lol however, it does clear my nasal passage and lung capacity seems better
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This is usually my go to cheap pre whenever i run out. Just pick up some "stay awake" tabs and bronkaid from walgreens. Add in 3-4 caps of potassium nitrate that during the intro sale.

jimbuick said:
I really don't use much in the way of supplements. Basically just a cheap, low(ish) stim preworkout and that is it. I usually don't even drink protein.
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I totally understand, ive become a minimalist myself. I just dont think a lot of the natty stuff give effects that justify the price.
 
jswain34 said:
I totally understand, ive become a minimalist myself. I just dont think a lot of the natty stuff give effects that justify the price.
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You ain't lying here.

Creatine
Pre workout
Vitamin essentials

All I take.
 
Well, if tomorrow doesn't go well I will look into getting some.


Looks like we're changing it up in here. Pulling out of the recomp project to start prep for a PL meet in September. Would have wanted a squat day today, but didn't have the time before work so I will do it tomorrow instead.

Will post up the before/after for the 6 weeks up to this point sometime this week.
 
So, tonight after work I did a short mini session. These are regular for me during any PL training. I will likely be doing something like thise once a day.

a1. Band Pushdown: Light x 25 x 4
a2. Band Curl: Monster Mini x 25 x 4

Rev. Hyper: 90 x 25 x 2
Pullapart: Mon. Mini x 100
 
Good ME Squat today. Might be in a better position to PR than I thought.


Duffalo Comp. Squat: 180kg x 1

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Belt Squat: 140 x 10 x 5
GHR: BW x 15 x 3

a1. Abductor: 70 x 15 x 2
a2. Adductor: 50 x 15 x 2

Hack Squat: 180 x 10 x 5 (15 sec between sets)

Woof. Good session today. A little surprised I was able to squat so much at this bodyweight with so little heavy training for the last few months.
 
Another mini session:

a1. Band Pushdown: light x 25 x 4
a2. Band Curl: Mon. Mini x 25 x 4

45 degree hyper: +25# x 25 x 2
Machine Mid Row: 4 x 25 x 2 (hoist machine has weird weight settings)

Tempering
 
HE Bench today


Comp Bench: 100kg x 3
CG Bench: 80kg x 8 x 3
High Inc. DB Bench: 55 x 12 x 2
Rope Pushdown (Hoist): 9 x 15, 8 x 15 x 2
Hoist Shoulder Press: 5 x 10 x 4 (30 sec rest)
Hoist Flat Press: 6 x 32

Notes: bench doesn't feel strong. That will definitely take some work. Still hopeful that I can match my 125kg meet PR. We shall see.
 
a1. Band Pushdown: Light x 25 x 4
a2. Band Curl: Mon. Mini x 25 x 4

Rev. Hyper: 90 x 25 x 2

Band Pullapart: Mini x 100

Rest day today, so just the mini session for volume/active recovery.
 
RE Deads today

RDL: 100kg x 8, 110kg x 8, 120kg x 8

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Duffin Row: 90kg x 5 x 3
Lat Pulldown: 130 x 10 x 3
Box Seated Low Row: 140 x 12 x 3
BB Shrugs: 60kg x 15 x 2 (+short mini bands)
DL Hold: 80kg x 28 seconds (+short mini bands)

Notes: Felt good today. Had an unwanted bathroom trip after the rows that cut into my time. Will be deadlifting from the floor next week so I will see where I stand.
 
Those RDLs looked smooth.

Do you not have any more discomfort from your back, Jim? I know it's been some time now since you actually injured it.
 
tyga tyga said:
Those RDLs looked smooth.

Do you not have any more discomfort from your back, Jim? I know it's been some time now since you actually injured it.
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Depends on the day. I usually don't have any pain at all, but sometimes I still wake up with soreness/stiffness.

A big part of the rehab focus for me was on building the confidence again and learning what was dangerous pain and what was just soreness.

I've also had a few flareups over the last year as well. Usually after some type of acute incident (folded by a squat, twinge while picking something up, etc.), but, thanks to ths focus I've spent on strengthening all of the supporting musculature, I can bounce back much more quickly now.


I didn't think about it before, but you might want to consider using RDLs as your main deadlift movement while you recover. It helps reinforce a strong hinge pattern and you can work on your ROM as you get more confident in the movement.
 
Coincidence lol I added snatch RDLs into my intensity day.

I *think* I'll cut my rehab to twice a week (tues, thurs) and focus more on core strengthening exercises now (bought a ab wheel to hit 3-4 sets EON at the house) stir the pots and side planks.

Thanks for the help, man.
 
tyga tyga said:
Coincidence lol I added snatch RDLs into my intensity day.

I *think* I'll cut my rehab to twice a week (tues, thurs) and focus more on core strengthening exercises now (bought a ab wheel to hit 3-4 sets EON at the house) stir the pots and side planks.

Thanks for the help, man.
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Just don't forget to include the PC, erectors, and obliques in your core training. At this point, that training is my rehab/prehab work.
 
DE Squat

Low Box SSB Squat: 88kg + choked lights x 2 x 8

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SSB GM: 68kg x 8 x 3
Nordic Ham Curl: Monster Mini assist x 8 x 2
Hack Squat: 220 x 10, 240 x 10 x 2
Rollout: BW x 9
HLR: BW x 8 x 2

Notes: couldn't get the rollouts today. Not sure why. Couldn't stop my back from arching so I switched to HLR.
 
ME Bench

Duffalo Pause Bench: 115kg x F, 105kg x 1, 110kg x 1

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Rope Facepull: 50 x 25 x 2
WG Duffalo Bench (feet up): 75kg x 8 x 2, 75kg x 5
DB French Press: 55 x 10, 60 x 10
Hoist Inc. Press: 5 x 50 (28, 12, 10 rest pause)
 
Got home last night and did:

OH Band Extensions: Light x 100 (as few sets as possible)
EZ Curl: 25kg x 75 (same as above)
Rear Delt Pullapart: Red x 100 (same)
Reverse Hyper: 140 x 25 x 2
 
Mini session from 30 minutes ago.

OH Band Extension: light x 100
EZ Curl: 25kg x 75
Pullapart: Red x 100
NG DB Floor Press: 50 x 15 x 2
45 degree hyper: +25 x 15

Notes: things have been going pretty well recently. Weight is holding around 167. Bench felt pretty strong on Sunday. Heaviest I've ever benched in the gym was 115kg on a straight bar with no pause at the end of a meet prep. Not far off of that right now at a lighter bodyweight at the start.
 
HE DL

Con. DL (TPB): 160kg x 3

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WG Lat Pulldown: 100 x 8, 120 x 8, 140 x 8
BB Shrug: 110kg x 12, 10
Cable Row: 130 x 12, 150 x 12 x 2
DB Hammer Curl: 35 x 8 x 3
Underhand Lat Stretcher: 50 x 25 x 2

About to get some arms, abs, and upper back done in a few minutes.
 
Rollout: BW x 8 x 2
OH tri extension: light x 100
EZ Curl: 25kg x 75
Rear Delt Pullapart: mini x 100
GHD back extension: BW x 15 x 2
 
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