NTNM - Diet , my un-scientific approach to leanness

Looking good man, I never thought about cutting out an AI to promote healing, but sounds like a good idea. I will remember for the next time I need it !!
 
HGP, you are looking great, did you have a pump in the recent pic?

Your medial delts look way better than I have seen them in the past. I am sure some of it is fat loss but you are building some medial delts too!
 
MrKleen73 said:
HGP, you are looking great, did you have a pump in the recent pic?

Your medial delts look way better than I have seen them in the past. I am sure some of it is fat loss but you are building some medial delts too!
Click to expand...

Its called: "Injection site enhancement". Test/u deposits, LOL Wasn't planed -but I take it.
 
hairygrandpa said:
Its called: "Injection site enhancement". Test/u deposits, LOL Wasn't planed -but I take it.
Click to expand...

Very interesting, hey whatever works. Adding width to the delts is one of the best ways to improve how a physique looks!
 
MrKleen73 said:
Very interesting, hey whatever works. Adding width to the delts is one of the best ways to improve how a physique looks!
Click to expand...

I bet they grew a bit since we have the lateral machine -but without a doubt, half an inch is from injections. The oil from the undecanoate stays put a long time. Would never use synthol to achieve the same, as long as its done by roids, I'll take it!
 
Gym

BB deadlift / bent over row combo ( 1 of each)
220lbs x8 ---> shoulder acted up while deadlifting! WTH?

All rowing with focus on activating lower traps for shoulder posture correction

Lat pull down

200lbs x15
230lbs x12/12/12 drop 10 drop 11 drop 13

Seated row reverse grip
200lbs x15
230lbs x11/10/10 drop 8 drop 8 drop 13

seated row one armed
160lbs x14/12/12 drop 13 drop 14 drop 10

bent over cable low pulley
15lbs x 12
25lbs x10/10 rp 6 rp 6

lateral raises machine
low weight, never to zero
5 sets

elevated push ups 3.1.1
24/20/20/18

Lat pull down narrow grip (lower trap activation)
150lbs x12
130lbs x12
70lbs partials x15/15/15
 
hairygrandpa said:
Gym

BB deadlift / bent over row combo ( 1 of each)
220lbs x8 ---> shoulder acted up while deadlifting! WTH?

All rowing with focus on activating lower traps for shoulder posture correction

Lat pull down

200lbs x15
230lbs x12/12/12 drop 10 drop 11 drop 13

Seated row reverse grip
200lbs x15
230lbs x11/10/10 drop 8 drop 8 drop 13

seated row one armed
160lbs x14/12/12 drop 13 drop 14 drop 10

bent over cable low pulley
15lbs x 12
25lbs x10/10 rp 6 rp 6

lateral raises machine
low weight, never to zero
5 sets

elevated push ups 3.1.1
24/20/20/18

Lat pull down narrow grip (lower trap activation)
150lbs x12
130lbs x12
70lbs partials x15/15/15
Click to expand...

Do you spend a lot of time at a computer using a mouse? Is it your right shoulder that hurts?
 
HIT4ME said:
Do you spend a lot of time at a computer using a mouse? Is it your right shoulder that hurts?
Click to expand...

The reason why I try to correct the bad posture by developing lower traps more. Also doing reverse grip stuff...
 
Looking great HGP! Hard work shows no doubt!!
 
hairygrandpa said:
The reason why I try to correct the bad posture by developing lower traps more. Also doing reverse grip stuff...
Click to expand...

Yup. This may be a big big factor. Try getting thoracic extension on a regular basis and make sure your mouse is at the proper height.
 
hairygrandpa said:
The reason why I try to correct the bad posture by developing lower traps more. Also doing reverse grip stuff...
Click to expand...

Look into serratus work if you want to correct your posture, and also do the W and Y exercises against a wall a few times a day and those 2 things will really help. The serratus pulls the bottom of your scapula down making it sit where it is supposed to. This in turn lowers the back of your rib age and elevates the chest.

When you try to force yourself to "stand tall" you really feel it in the lower traps, mine would actually cramp at the bottom after a few minutes of standing like that. I thought it was weak traps but I was just raising my chest up without depressing my scapula which is unnatural and had the thoracic area contracted up tight! After reading more about posture found out I was misconceived by the thought I needed to pull my shoulders back, pick my chest up and stand tall. The reality was simply depressing the scapula by "tucking it into the opposite back pocket" aligns the spine, pulls back the shoulders and elevates the chest naturally.

Check out some serratus push ups online.
 
Looking now into serratus workouts too....

Found it!

[video=youtube;URhP3tUogDw]https://www.youtube.com/watch?v=URhP3tUogDw[/video]
 
hairygrandpa said:
Looking now into serratus workouts too....

Found it!

[video=youtube;URhP3tUogDw]https://www.youtube.com/watch?v=URhP3tUogDw[/video]
Click to expand...

Yeah, most people who know about the posture stuff know about the lower traps needing work but not many know that the serratus can pull it down and into the pocket from the front of the body too. The serratus is what keeps the scapula from chicken winging, aka sticking out of the back instead of seated in close to the body. When both are trained it is supposed to make maintaining proper posture much easier.
 
It's amazing the stuff I learn just by being on here. Thanks for this
 
This guy has some great videos! Check him out and maybe subscribe since you are into health.

[video=youtube;TqntS0NXtZc]https://www.youtube.com/watch?v=TqntS0NXtZc[/video]

I love how much he explains and demonstrates things.
 
Big shout-out to MrKleen73 for pointing out the serratus issue!

Gym

Inclined DB hex press
2x70lbs x8/8/7

Serratus push ups, butt up at upward movement (look at video from athlean-x)
18 ---> here I thought it does not do much, but clearly, couldn't do more than 18 reps
12---> felt a pump in a place I could not pin point
10---> more pump, no idea where
10---> WTH?

This will be a staple in my workouts from now on!

Inclined DB V rises for lower traps, from the first video

2x 6lbs 15/15/15/15
Holy sh1t! Awesome exercise -and it hits muscles I did not know exists.

Cable reverse fly V-movement, first video -for lower traps
2x12 lbs
10/10/10/10
Same thing, hits lower traps and rear delt in a weird -but good way!

Linear leg press 500lbs, short pauses
25/15/15/15/ rp 8

leg extensions, short pauses
150lbs x28/20/20/15/13 rp 7 rp 6

reverse pec deck 160lbs
12/12/10/10 rp 7 rp 6

Cable flies
8 sets, changing tempo and weights


I could feel INSTANT relief to my shoulder issue after those exercises, unbelievable!
 
hairygrandpa said:
Big shout-out to MrKleen73 for pointing out the serratus issue!

Gym

Inclined DB hex press
2x70lbs x8/8/7

Serratus push ups, butt up at upward movement (look at video from athlean-x)
18 ---> here I thought it does not do much, but clearly, couldn't do more than 18 reps
12---> felt a pump in a place I could not pin point
10---> more pump, no idea where
10---> WTH?

This will be a staple in my workouts from now on!

Inclined DB V rises for lower traps, from the first video

2x 6lbs 15/15/15/15
Holy sh1t! Awesome exercise -and it hits muscles I did not know exists.

Cable reverse fly V-movement, first video -for lower traps
2x12 lbs
10/10/10/10
Same thing, hits lower traps and rear delt in a weird -but good way!

Linear leg press 500lbs, short pauses
25/15/15/15/ rp 8

leg extensions, short pauses
150lbs x28/20/20/15/13 rp 7 rp 6

reverse pec deck 160lbs
12/12/10/10 rp 7 rp 6

Cable flies
8 sets, changing tempo and weights


I could feel INSTANT relief to my shoulder issue after those exercises, unbelievable!
Click to expand...
Love the athlean x videos
 
DemntedCowboy said:
Love the athlean x videos
Click to expand...

I do love his knowledge, but you have to fast forward any of his vids to actually see what to do, LOL. He loves to "over-explain" things, I just want to know how its done, not a lesson in advanced anatomy, LOL.
 
SFreed said:
It's amazing the stuff I learn just by being on here. Thanks for this
Click to expand...

X2. You guys are all wicked smaht.

MrKleen73 said:
This guy has some great videos! Check him out and maybe subscribe since you are into health.

[video=youtube;TqntS0NXtZc]https://www.youtube.com/watch?v=TqntS0NXtZc[/video]

I love how much he explains and demonstrates things.
Click to expand...

Yes, he is definitely high quality. His stuff is invaluable when you get an injury of almost any sort...but I've learned so much about form and mistakes, etc. From that guy.

hairygrandpa said:
I do love his knowledge, but you have to fast forward any of his vids to actually see what to do, LOL. He loves to "over-explain" things, I just want to know how its done, not a lesson in advanced anatomy, LOL.
Click to expand...

Haha, maybe if you paid attention. To the details and logic, you would understand when you needed to apply it like MrKleen73 does? Nah, why would we do that...we just say what is wrong and he tells us what video and we just fast forward to the last minute. Haha
 
HIT4ME said:
Haha, maybe if you paid attention. To the details and logic, you would understand when you needed to apply it like MrKleen73 does? Nah, why would we do that...we just say what is wrong and he tells us what video and we just fast forward to the last minute. Haha
Click to expand...

Exactly! :)
 
DemntedCowboy said:
Love the athlean x videos
Click to expand...
Yeah he is damn good too!
hairygrandpa said:
I do love his knowledge, but you have to fast forward any of his vids to actually see what to do, LOL. He loves to "over-explain" things, I just want to know how its done, not a lesson in advanced anatomy, LOL.
Click to expand...
See that is why I LOVE his videos! I love biology too, so his videos are right up my alley. If the cost to go back to school made sense I would probably want to go back and be a physical therapist and specialize in sports injury. I am basically 45 by the time I went to school for 6 years and paid for it I would almost be too old to do the damn job. LOL
HIT4ME said:
X2. You guys are all wicked smaht.



Yes, he is definitely high quality. His stuff is invaluable when you get an injury of almost any sort...but I've learned so much about form and mistakes, etc. From that guy.



Haha, maybe if you paid attention. To the details and logic, you would understand when you needed to apply it like MrKleen73 does? Nah, why would we do that...we just say what is wrong and he tells us what video and we just fast forward to the last minute. Haha
Click to expand...

Yeah I would say his stuff is just as good as Athlean X stuff but not quite as much in depth into the biology.

Well both options do seem to work! To me all of that stuff is just more pieces to the puzzle / mystery to delve into and enjoy.

hairygrandpa said:
Exactly! :)
Click to expand...

:)
 
MrKleen73 said:
This guy has some great videos! Check him out and maybe subscribe since you are into health.

[video=youtube;TqntS0NXtZc]https://www.youtube.com/watch?v=TqntS0NXtZc[/video]

I love how much he explains and demonstrates things.
Click to expand...

I do what I call wall W's before every workout. its part of my warm-up. except I have always done them standing. Think I will try to do them sitting tonight.

hairygrandpa these have helped my shoulder more than anything else when it comes to breaking up the scar tissue and giving me more ROM. The more you do them the more pain free range of motion I have gotten. I do about 20reps before I start my warm up set for Chest or Shoulders workout. and do about 10 reps after every set. TheSolution turned me onto these.
Invalid Link Removed
go to the 1:28 mark on the video.
 
hairygrandpa said:
I do love his knowledge, but you have to fast forward any of his vids to actually see what to do, LOL. He loves to "over-explain" things, I just want to know how its done, not a lesson in advanced anatomy, LOL.
Click to expand...

LOL I know. I have set through the whole videos. pretty explanatory but man he can talk!
 
My youngest daughter wants to be a physical therapist! maybe she can help out her old man.
Nice thing is that the 3 of the schools that are recruiting her have Pre-physical therapist schools. Plus the University of Oklahoma's physical therapist school is about a 15 min. drive from the house. assuming she would get admitted. Told her that would really keep her student loans down.
 
My son is studying Physiotherapy/Kinesiology right now, LOL. I just have to wait, in a few years he will fix me up for free. :)
 
MrKleen73 said:
Yeah he is damn good too!

See that is why I LOVE his videos! I love biology too, so his videos are right up my alley. If the cost to go back to school made sense I would probably want to go back and be a physical therapist and specialize in sports injury. I am basically 45 by the time I went to school for 6 years and paid for it I would almost be too old to do the damn job. LOL
Click to expand...


I'm absolutely not interested in mechanics, like cars, bikes, engines in general -making me a very unpractical guy in RL. If I have to hang a painting at the wall, I call someone to do it, LOL. That may explain my lack of interest for kinesiology.
My strength is "creatively problem solving", if that even exist, LOL. We are all different, without guys like me, no mechanic would have a job, wait, women need mechanics....
 
cable V-handle triceps press
different angles:
55lbs x20/20/20
75lbs x17/17/17
90lbs x15/15/15/13 rp 9 rp 8
110lbs x8/6/8

Seated triceps press machine
210lbs x15
230lbs x10/10 rp 7

preacher triceps extensions machine
120lbs x14/12/12

BB biceps curl tut 3.1.1
90lbs 12/12/12/12 rp 7 rp 6

Triceps DB floor extensions
2x25lbs x20/20/16/15

Smith drag curls
110lbs 12/10/10/10 rp 7 rp 5

seated calf rises
4 sets + 2 rp sets

one armed cable triceps reverse extensions
25lbs x 10/7/7/6

Invalid Link Removed
 
Something Wicked, this way comes! Looking mean and lean HG!
 
hairygrandpa said:
Smith drag curls
110lbs 12/10/10/10 rp 7 rp 5
Click to expand...

Is this the one you were telling me about where you put on a dress and a pretty blonde wig?

Invalid Link Removed
 
Today's workout will be longer, as I have to implement at least 2 exercises for Serratus, 2 exercises for lower traps and 1 thorough stretching for posture, besides a full body workout.

Today I noted that quads are growing. Gained visible size after a year long pause due to knee problems.

Weight is down to 96kg (formerly 103kg), together with the quad size gain = awesome progress.
 
Gym

One armed Landmine press
2x45lbs plates x12
100lbs x9/9
110lbs x7

Lat pull down / SS/ cable bar lat pushdown

pull 200lbs x15
push 70lbs x13
pull 230lbs x12
push 90lbs x10
pull 230lbs x11
push 100lbs x8

reverse pec deck
165lbs x11/9/9

Incline press machine
180lbs x12
220lbs x8/8

Posture exercises:

Serratus push ups:
16/12/12/12

Serratus push ups on forearms:
8/9/8/7

V-cable reverse flies, lower trap
2x9lbs 12/12/12/12

Incline DB V rises, lower trap
2x 7lbs 9/8/6/7

Shoulder stretches x 8 min

Damn, those posture exercises are HELL !!! The serratus stuff targets also lower abs, burn was pronounced.

My only meal for today:

Bori-Bori
Invalid Link Removed
 
hairygrandpa said:
Gym

One armed Landmine press
2x45lbs plates x12
100lbs x9/9
110lbs x7

Lat pull down / SS/ cable bar lat pushdown

pull 200lbs x15
push 70lbs x13
pull 230lbs x12
push 90lbs x10
pull 230lbs x11
push 100lbs x8

reverse pec deck
165lbs x11/9/9

Incline press machine
180lbs x12
220lbs x8/8

Posture exercises:

Serratus push ups:
16/12/12/12

Serratus push ups on forearms:
8/9/8/7

V-cable reverse flies, lower trap
2x9lbs 12/12/12/12

Incline DB V rises, lower trap
2x 7lbs 9/8/6/7

Shoulder stretches x 8 min

Damn, those posture exercises are HELL !!! The serratus stuff targets also lower abs, burn was pronounced.

My only meal for today:

Bori-Bori
Invalid Link Removed
Click to expand...
What is that meal Exactly HGP, looks good?
 
You have a maid. And I'll bet she's sexy. Lucky Bastrd
 
Please be aware that in Bananaland clocks tick different. The "maid-thing" is normal here. They may have their own room -or little house on the property. They cook, clean and watch the kids. In exchange they have a roof over their head and a salary. Some even take the maid on vacations with them, she has to carry the luggage and rub sunscreen lotion on your back, lol!

Over time they may be considered part of the family, even get a property with a house for themselves. Nowadays its gotten more difficult to find a good maid. They got emancipated and indoctrinated by feminists -and prefer not to work at all... well.... all good things turn to sh1t in the world.
 
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