kenpoengineer
Well-known member
Geez! Be safe HG!!
NTNM - Diet , my un-scientific approach to leanness
- Thread starter hairygrandpa
- Start date
hairygrandpa
Legend
Day 17 (only 3x gym this week -bad weather)
double effort gym day
Chin/pull ups BW
chin 10
pull neutral 10
pull 10
Straight bar BB curl 65lbs tut 4.1.1 ss elevated push ups tut 4.1.1
curl 10
push 20
curl 10
push 20
curl 10
push 15
curl 10
push 15
smith drag curl 100lbs ss DB lateral raises (hovering, not repping) 2x 15lbs
drag 8
raises 14
drag 6
raises 12
drag 6
raises 14
drag 6
raises 12
BW triceps extensions horizontal bar, hip height
10/8/7/7/6
EZ-bar standing triceps extensions tut 4.1.1.
65lbs x 14/15/11/10
Straight bar BB curl 65lbs , again but fast
15/15/11/12/8
declined DB front raises 2x20lbs
15/12/13
seated triceps press machine
tut 4.1.1: 190lbs x13
regular: 220lbs x12/13/9
cable reverse triceps extensions, one arm
25lbs x9/7/7/6
Invalid Link Removed
double effort gym day
Chin/pull ups BW
chin 10
pull neutral 10
pull 10
Straight bar BB curl 65lbs tut 4.1.1 ss elevated push ups tut 4.1.1
curl 10
push 20
curl 10
push 20
curl 10
push 15
curl 10
push 15
smith drag curl 100lbs ss DB lateral raises (hovering, not repping) 2x 15lbs
drag 8
raises 14
drag 6
raises 12
drag 6
raises 14
drag 6
raises 12
BW triceps extensions horizontal bar, hip height
10/8/7/7/6
EZ-bar standing triceps extensions tut 4.1.1.
65lbs x 14/15/11/10
Straight bar BB curl 65lbs , again but fast
15/15/11/12/8
declined DB front raises 2x20lbs
15/12/13
seated triceps press machine
tut 4.1.1: 190lbs x13
regular: 220lbs x12/13/9
cable reverse triceps extensions, one arm
25lbs x9/7/7/6
Invalid Link Removed
hairygrandpa
Legend
Who follows my workouts may notice, that I'm not upping weights on most exercises -but interchange periodically TUT and Rest Pause sets.
Bringing each set to near failure, I measure progress by looking at the numbers of reps per set.
May be an unorthodox approach but I feel best doing it that way.
Bringing each set to near failure, I measure progress by looking at the numbers of reps per set.
May be an unorthodox approach but I feel best doing it that way.
DemntedCowboy
Well-known member
Thats no excuse. Looks to be a perfect cardio day. You should have been out there trying to get atleast a mile run in. Lol
hairygrandpa
Legend
Would have been awesome for sailing too! LOL
BEAST73
Well-known member
Sparkss, I am so Sorry to hear that Brother!
MrKleen73
Legend
I have a strange feeling that also has something to do with construction quality rather than just stronger storms... That's a lot of metal roofing flying off, just crazy!!!! Either way keep your happy ass safe!!!!
hairygrandpa
Legend
Day 19
Cheated on the weekend with some muffins and pie. My muscles filled up with glycogen, looking way fuller now, meaning I really should have a cheat day per week.
Scale is lying again. Yesterday it showed 97kg. Today 100kg. 6 lbs difference, water fluctuations caused by carb loading. Will increase cardio, starting today.
Gym today will be a "tutti-frutti" workout, doing a bit of everything to get the blood flowing.
Cheated on the weekend with some muffins and pie. My muscles filled up with glycogen, looking way fuller now, meaning I really should have a cheat day per week.
Scale is lying again. Yesterday it showed 97kg. Today 100kg. 6 lbs difference, water fluctuations caused by carb loading. Will increase cardio, starting today.
Gym today will be a "tutti-frutti" workout, doing a bit of everything to get the blood flowing.
rtmilburn
Well-known member
The question was what kinda pie?!?! You can't just say pie. You have to give me the deets on every bit of of this pie, you dick!!!
DemntedCowboy
Well-known member
Cheated again...You owe me 100 elevated push-ups, 100 mountain climbers, 1,000 crunches, and a 5 mile run soldier
DemntedCowboy
Well-known member
You owe me the same just for thinking of pie, now quit reporting before HGP knows you have internet access. If he knows you can report to the public you know what he does to you
hairygrandpa
Legend
It was 6 pieces of guava pie with milk and 3 muffins with chocolate on top. I normally don't eat such stuff -but the cravings were real.
Oh sh1t! LOL!
The push ups = easy -but "mountain climbers" and crunches? You are a sadist, aren't you? LOL!
Okay, will do crunches and push ups today.
On my way to the gym.... be back in 90min.
DemntedCowboy
Well-known member
Thats easy you should see what I did to my soldiers. Lol
rtmilburn
Well-known member
Was it sexual?
DemntedCowboy
Well-known member
In Peter Griffin voice "Maybe..."Was it sexual?
rtmilburn
Well-known member
Haha
hairygrandpa
Legend
Day 19 gym
Very good session, did at least 15 different exercises, including 3 diff. leg exercises, crunches and hanging leg raises. Then 15 min uphill cardio on the bike.
Meal: 2 pieces of red meat, about a pound total. Carbs: 50g intra workout, 1 scoop Karbolyn .
Took 1mg adex instead of 0.5mg, because forehead felt oily and the weight gain may have to do with higher estrogen.
Very good session, did at least 15 different exercises, including 3 diff. leg exercises, crunches and hanging leg raises. Then 15 min uphill cardio on the bike.
Meal: 2 pieces of red meat, about a pound total. Carbs: 50g intra workout, 1 scoop Karbolyn .
Took 1mg adex instead of 0.5mg, because forehead felt oily and the weight gain may have to do with higher estrogen.
SFreed
Board Supporter
Are you lactating again??
hairygrandpa
Legend
It's not milk season. Investing all my energy in egg -and wool production. Laying eggs is getting better, shape is correct but color is off.
SFreed
Board Supporter
Judging by the latest pics of your back, I'd say the wool production is your best bet
lukehayd
Legend
After working more than 20 years in construction, working with illegal Mexicans, seeing first hand the construction practices in Mexico and the Bahamas, I would say that is a pretty safe assumption. What passes as good down there is not good enough here. I've had more than one guy get mad at me for making them fix or redo crap work that they thought was good. When you're going for quality, fastest doesn't always equal best.
lukehayd
Legend
Studhorse
Legend
No Sh it
lukehayd
Legend
hairygrandpa
Legend
WTH? LOL
hairygrandpa
Legend
Day 20
No progress pics, because I think no progress to show yet. Will incorporate more cardio and do more body weight exercises.
Invalid Link Removed
No progress pics, because I think no progress to show yet. Will incorporate more cardio and do more body weight exercises.
Invalid Link Removed
MrKleen73
Legend
WHAT IN THE HELL!!!! He have some sort of giant alien penis???
hairygrandpa
Legend
Not sure if hernia or penis. LOL
Rocket3015
Legend
MrKleen73
Legend
Yeah, my BIL had one about that big sticking out of his bellybutton for several years. Took a long time to talk him into getting it fixed too...
BEAST73
Well-known member
OMG!! I am Crying and Laughing!!
SFreed
Board Supporter
If the bicycle seat could talk I can only assume it would say "Just shoot me now!"
love2liftkat
Board Sponsor
You guys are hilarious!
HG you’re a beast - both workouts and nutrition are just craziness!
HG you’re a beast - both workouts and nutrition are just craziness!
hairygrandpa
Legend
hairygrandpa
Legend
Day 20
Chest
Lots of chest. Left chest, right chest, upper chest, lower chest. All kinds of chest. Flat, inclined, declined -with focus on chest.
60 minutes chest. Chest was pumped afterwards, awesome chest workout!
My meal: A pound of beef with mashed potatoes.
Chest
Lots of chest. Left chest, right chest, upper chest, lower chest. All kinds of chest. Flat, inclined, declined -with focus on chest.
60 minutes chest. Chest was pumped afterwards, awesome chest workout!
My meal: A pound of beef with mashed potatoes.
hairygrandpa
Legend
It's a good finisher!
Did flat DB presses, for the first time since my shoulder injury. Went surprisingly well with 2x65lbs, 4 sets x 12reps.
IMHO, elevated push ups are underrated for chest development, doing them slow, lowering 3 sec. Even though I did not bench anything in a year (exceptions are hex press, chest press machine and cables), I probably could bench 265lbs for 5-6 reps, thanks to push ups.
jtmass
Well-known member
My bench is stuck at 225 for 1rep (I barely make it till the end of the push). Thanks for the tip. Never tried elevated push ups. Have been trying to bench more for a while now with no success.
hairygrandpa
Legend
BTW, 225 bench at 176lbs isn't bad at all, it's way more than your body weight!
If it's about chest development, BB bench is the last exercise that comes to my mind, seriously.
BB bench is an overrated shoulder killer, IMHO. Push ups, reverse grip DB press and DB hex press touches chest WAY better!
Today I trained with a friend, he is in the shape I want to be someday. What surprised me was, I'm about 20% stronger -but don't have "the looks".
Sh1t, I wish it was the other way around.
bigdavid
Well-known member
I’ve always preferred incline BB press for chest development. I used to only do incline. A good friend of mine who tore his pec also now only does incline. Flat still causes him problems but he in general doesn’t get pain with incline. This is assuming your lower pecs are more developed so this won’t cause a top heavy look. But for most people that shouldn’t be an issue
hairygrandpa
Legend
Thinking about it, you are right. Any incline exercise somehow targets chest better.
While injured I had to figure out new ways to hit chest, without much shoulder involvement. Instead of incline DB -or BB press, I do standing, one armed landmine presses and DB inclined hex presses. Personally, I feel it touches chest as good as DB/BB incline press.
jtmass
Well-known member
My Chest workout is mostly with DB since a month and this has been great. But, once a month when I want to test my strength, I do BB flat press.
Strength is on your side. That's a huge plus. And I m sure by the end of this log, you will get in shape. Keep this going!
Rocket3015
Legend
I can't flay bench any more either, shoulders kill me !!
kenpoengineer
Well-known member
I don’t flat bench anymore. I always raise the bench up a notch or two which amounts to a 5 to 15 degree incline. I read somewhere that flat benching is a bad angle for shoulder health.
MrKleen73
Legend
Just depends on where your injury is in the shoulder as to which bench angle is going to hurt you. Unforunately there are about 320 degrees of sorrounding connective tissue that can get damaged so just about any angle can be the one that bites you in the butt.
Flat Bench - can be made safer for the shoulders by retracting the shoulder blades and arching the back. This is why powerlifters do it that way. It also focuses more activation to the chest than the front delt. However most gym goers learn Bodybuilding style benching which may activate the pecs due to angle they also impinge your shoulders by having the elbows too high / far from the body. Your arms are not meant to go parallel to the shoulders without some external rotation, but bodybuilding benching forces the elbows up there into that area without any ability to externally rotate.
Unfortunately once you have damage from benching the other way it is often enough to make the movement almost impossible. Also a small incline will light up an EMG like a mofo! Like Kenpo said the 5-15 degree range is money for chest activation. I have found if you can do incline and weighted dips or HS Decline bench then Flat bench is simply not needed for developement, other than just loving to do it.
Flat Bench - can be made safer for the shoulders by retracting the shoulder blades and arching the back. This is why powerlifters do it that way. It also focuses more activation to the chest than the front delt. However most gym goers learn Bodybuilding style benching which may activate the pecs due to angle they also impinge your shoulders by having the elbows too high / far from the body. Your arms are not meant to go parallel to the shoulders without some external rotation, but bodybuilding benching forces the elbows up there into that area without any ability to externally rotate.
Unfortunately once you have damage from benching the other way it is often enough to make the movement almost impossible. Also a small incline will light up an EMG like a mofo! Like Kenpo said the 5-15 degree range is money for chest activation. I have found if you can do incline and weighted dips or HS Decline bench then Flat bench is simply not needed for developement, other than just loving to do it.
hairygrandpa
Legend
Day 21
Well, something is happening. I can suddenly see a hint of abs. Energy is very good. Sleeping about 1 hour less, waking up fresh and energized.
Libido is a bit down.
Bumping up test to 350mg/week, giving the cut a slight "turbo".
Weight is unchanged, indicating a recomp -not a cut. Wasn't planned that way -but I'll take the extra muscles.
Next progress pics will show a tremendous change, muhahahaha!
Well, something is happening. I can suddenly see a hint of abs. Energy is very good. Sleeping about 1 hour less, waking up fresh and energized.
Libido is a bit down.
Bumping up test to 350mg/week, giving the cut a slight "turbo".
Weight is unchanged, indicating a recomp -not a cut. Wasn't planned that way -but I'll take the extra muscles.
Next progress pics will show a tremendous change, muhahahaha!
MrKleen73
Legend
Just a reminder... in your own words EVERY TIME YOU GO OVER 250mg of testosterone you have problems. Thins are just now leveling out and going well for you. Stick to the plan leave that Test dose where it is. Don't sabotage your situation doing something you know doesn't end well for you. Add a different compound, or something if you know higher test does not agree with you.
Just my honest opinion brother. I know you want to toss more on the fire to get things going but sometimes increasing the burn just means you run out of gas faster. I think you are doing well right now and would like to see you stick with it until it is no longer working. Not try and tweak it as soon as you start seeing results.