ZOO's Contest Log (Full Disclosure)

xR1pp3Rx said:
i want every thing in the supplement pic.. killer stax
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Everyone should want them! haha. Stack is about to get extra dicey. I decided I'm going the trigger on a bottle of Swole Patrol and try running this sweet 3AD preworkout at 75 or 100mg.

Afi140 said:
Looking big foo!
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Thanks, homie! Just need to add another 30-40 lbs of muscle and I can be IFBB status :D
 
Update: 10 June 2019
Weight: 211.4 lbs (fasted)

As expected my weight went up a bit from yesterday's fatty mode. Tomorrow's weight is of greater interest to me since that will mark the 3 Weeks Out point. More than likely I will have to to tone down my "high" days or remove them altogether this close to the show. Will play it by ear.

Workout: Chest
Time: 60 minutes (warm ups and cardio included)
Song of the day: Dragula by Rob Zombie

Everyone's favorite workout of the week... CHEST! Strength is relatively decent still. Attached a couple of pics but also posting a Video of Set 1 of Flat Bench to my IG: @zoo.the.blood.lord

Decided to make things a bit more interesting and popped open a bottle of Swole Patrol and dosed 3 caps (75mg of 3AD) with my preworkout today. More than likely will make this a regular thing leading into the show as I rather enjoyed it. Of course, I combined it with 3 caps of Special Forces and 3/4 scoop of The Blood Lord.

1) Flat Bench Press (315): 7, 5, 5 (Hit the catch coming down on the take off on set 2. For sure 6 reps otherwise.)
2) Incline Press Machine (3 Plates): 9, 7, 5 (30 second rest)
3) Incline Bench Press (245): 7, 6, 5
4) Upward Cable Fly (33): 8, 8, 7
5) Downward Cable Fly (33): 9, 8, 7
6) Body Weight Dips: 12, 9, 8

7) Horizontal Leg Press Machine: 25, 25, 20, 20, 10 (Quad focus with weight on toes to finish with a mini calf press)
(Did this as a substitute for Farmer's Walk since the lane was occupied today. Gym is getting crowded. I like doing these with high reps on occasion anyway.)

8) Treadmill (Speed 3.0/Incline 5.0): 10 minutes (Held a 10 second vacuum at every minute.)

Other Cardio:
- Post Meal 3: Treadmill (Speed 3.0/Incline 5.0) x 20 minutes = 1 mile
- Post Meal 4: Treadmill (Speed 3.0/Incline 5.0) x 10 minutes = 1/2 mile
(My apartment complex finally got some new treadmills so I will be using them to complete my additional daily cardio. This will give me better control to make adjustments from.)

Notes:
- Haven't had a decent poo in quite a few days now. May need to up the Fiberlyze.
- Left foot is starting to ache some.
- Sleep was better last night despite frequent restroom trips. Managing good REM albeit brief spurts.
 

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can you explain your perceptions of 150 mgs dose of 3ad pre work out.. if you need to wait thats cool too. Just wondered if you would expound on your initial thoughts
 
Nice workout! 7 reps of 315 is impressive!
 
xR1pp3Rx said:
can you explain your perceptions of 150 mgs dose of 3ad pre work out.. if you need to wait thats cool too. Just wondered if you would expound on your initial thoughts
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Oh, yes! It was actually 75mg (3 caps) though. Basically, I just felt a little tighter. More spring and contractile strength. Nothing super crazy as I am pretty low on muscle glycogen still, but definitely noticeable and welcomed with getting close to the show. I suspect if I had more fuel in my body the effects would be far more dramatic. I may very well end up trying 100mg here pretty quick... for science ;)

LeanEngineer said:
Nice workout! 7 reps of 315 is impressive!
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Thanks, LE!
 
MumenRider said:
Looking like a freak! Strength is impressive this close to the show :cool:
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Coming from the number 1 ranked Class C Hero that is quite the compliment! Thank you, MumenRider. May you bring justice wherever you crash your bike.
 
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Update: 11 June 2019
Weight: 210.6 lbs (fasted)

Despite one of the worst nights of sleep since my Caber incident I managed to have a pretty dang good workout. Props to the androgenic potency of Swole Patrol for assisting me through haha. I started my 4th daily dose of Clen (80mcg total per day) pre-bed last night. I'm not sure if that was the cause of my sleep issues since Clen isn't stimulatory in that sense and 20mcg is a low dose relatively speaking, but I had to piss like 10 times and finally just said screw it after 6 hours of rolling around.

When I weighed in I had a 0.8 drop in weight while looking markedly leaner - maybe from the clen or record breaking piss sessions? Anyways, I'll try to get some updated pics here in the next day or so.

Feeling froggish I decided to experiment a little bit today and made some small adjustments to food and cardio. I added 1oz of additional potato to Meals 1-3, a 1/4 cup egg whites to Meal 3, and tossed in a 10 minute cardio session following Meal 2 (post-workout meal).

Workout: Back
Time: 60 minutes (warm ups and cardio included)
Song of the day: Maria by Blondie

1) Barbell Row (315): 8, 7, 7
2) Wide Grip Pulldown (253): 6, 5, 5
3) Close Grip Pulldown (231): 7, 7, 6
4) Close Grip Low Row (231): 9, 8, 8
5) Lat Pushdown (71): 8, 8, 7
6) Yates Row (225): 8, 7, 7
7) Yates Row (135): 15, 15, 10

8) Farmer's Walk (45s): 1 set of 7 laps
9) Treadmill (Speed 3.0/Incline 5.0): 10 minutes

Other Cardio:
- Post Meal 2: Treadmill (Speed 3.0/Incline 5.0) x 10 minutes = 1/2 mile
- Post Meal 3: Treadmill (Speed 3.0/Incline 5.0) x 20 minutes = 1 mile
- Post Meal 4: Treadmill (Speed 3.0/Incline 5.0) x 10 minutes = 1/2 mile

Additional Notes:
- My left arm is feeling a little extra agitated today.
- Today is my mom's birthday so happy birthday to her. Dropped off flowers and a card like a good boy.
 
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so Im continuing to get acne.. and while they say this doesnt convert to DHT, its seems to behave just like it.
I get those deep hard ance that dont really pop.. just hurt for a week.. and red swolen spots on chest back and arms..
 
xR1pp3Rx said:
so Im continuing to get acne.. and while they say this doesnt convert to DHT, its seems to behave just like it.
I get those deep hard ance that dont really pop.. just hurt for a week.. and red swolen spots on chest back and arms..
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Eh, maybe you just need better body wash haha. Well I'll post if I get any acne related issues. It's probably on a person to person basis, but 3-AD is a potent androgenic PH so it's not entirely surprising if this comes up on occasion.
 
Update: 12 June 2019
Weight: 210.0 lbs (fasted)

Another steady drop in weight today coming in at an even 210 lbs. No meal modifications were made today and I kept to the additional 10 minutes of cardio after Meal 2. Tomorrow I will maintain a "high day," but will tone it down some - I don't have the details just yet.

Technically, tomorrow is exactly 3 weeks out from the show. From where I sit now I could probably deplete, carb load, and do water manipulation to come out looking pretty decent(ish), but I want to tighten up a lot more if I can. Realistically, I'm still fat by competitive bodybuilding standards.

Since my left arm is still acting up I revised my workout today in order to work around the issue. Hopefully this will give it a little rest to heal up some before Friday (arm day). I added more machine work before getting into the dumbbells. This fatigues the delts to allow the use lighter weights. Overall, I felt relatively strong despite the nagging pain. I'm confident if that wasn't lingering I'd be able to hit some better numbers/weights.


Workout: Shoulders
Time: 60 minutes (warm ups and cardio included)
Song of the day: Hey Hey Hey by The Kinison

1) Machine Press (5 Plates): 7, 4, 5
2) Uni-Machine Pres (4 Plates): 7, 6, 5
3) Dumbbell Press (80): 14, 11, 12
4) DB Lateral Raises (50): 9, 8, 6 (45 second rest)
5) DB Uni-Lateral Raises (40): 9, 7, 5 (consecutive sets back to back)
6) Reverse Pec Dec (290): 8, 7, 5
7) Reverse Pec Dec (210): 11, 10, 8
8) Reverse Pec Dec (130): 15, 15, 15
9) Cable Uni-Lateral Raises (22): 9, 5, 4 (behind the back; consecutive sets back to back)

8) Farmer's Walk (45s): 3 sets of 3 laps

Other Cardio:
- Post Meal 2: Treadmill (Speed 3.0/Incline 5.0) x 10 minutes = 1/2 mile
- Post Meal 3: Treadmill (Speed 3.0/Incline 5.0) x 20 minutes = 1 mile
- Post Meal 4: Treadmill (Speed 3.0/Incline 5.0) x 10 minutes = 1/2 mile

Additional Notes:
- Sleep was much improved from the night before, but I cannot seem to stay in bed longer than 6-7 hours.
 
Update: 13 June 2019
Weight: 209.0 lbs (fasted) (noodz attached)

While I intended to lower my "high day" calories more, after weighing in this morning and going through a rigorous leg session I didn't drop things all that much from last week. I was feeling a bit more depleted in the gym today. The two big changes I made were keeping my Meal 1 beef at 7oz and then dropping the banana post workout in favor of extra blueberries. Gram for gram blueberries carry less calories and sugar - although I consider fruit based fructose a good thing. Plus they're delicious as ****.

Normally, I'm more lax with cardio on leg day, but I did 10 minutes on the treadmill after Meal 2. I want to drive the nutrients into these chop sticks lol.

Meal 1 (9:00am):
7oz Beef (96%), 12oz Potato, 1 tsp. Pink Salt
[2 x Wrecking Crew, Nektar, Fish Oil, Chloro Heal, Vitamin D 10,000iu]

Pre-workout: The Blood Lord 1 scoop, Swole Patrol 3 caps, Special Forces 3 caps, Clen 20mcg
Intra-workout: 4oz Pure OJ, 15g BCAAs, 5g Creatine

Meal 2 (1:00pm):
60g Oatmeal, 50g Isolate, 275g Blueberries, 10g Cocoa (100%), 2 x Stevia Packets, 1 tsp. Pink Salt
[2 x Wrecking Crew, 5g Creatine, Overtraining Solution]

Meal 3 (3:15pm):
4 x Whole Eggs, 1.5 Cups Egg Whites, 8oz Potato, 10g Cacao (100%), 2 tsp. Table Salt
[Wrecking Crew]

Meal 4 (6:15pm): UNCHANGED

Meal 5 (9:30pm): UNCHANGED


Workout: Legs (Squat focused)
Time: 60 minutes (warm ups and cardio included)
Song of the day: Desert Rose by Sting

Although I felt more depleted, the workout itself was of overall good quality, pace, and intensity. Actually, when I started writing out my log entry I noticed some improvements over last week lol. Only reservation was the left knee acting up again once I got to working with 225 on squats, which skewed the reps on a couple of sets. I was able to hone in on the mind-muscle connection for leg press and focus on getting solid contractions without my knee being of much nuisance.

1) Squats (315): 6, 6, 6, 5, 4
2) Squats (225): 10, 9, 7, 9, 8
3) Leg Press (5 plates): 12, 11, 10, 8, 7 (Feet placed low and close for quad dominance.)
4) Outer Thigh Machine (180): 11, 10, 8 (45 second rest)
5) Inner Thigh Machine (180): 12, 9, 9 (45 second rest)
6) Seated Uni Leg Curls (120): 7, 6, 5 (Sets completed consecutively, back to back until complete.)
7) Leg Extensions (230): 16, 10, 9, 7, 7 (45 second rest)

Other Cardio:
- Post Meal 2: Treadmill (Speed 3.0/Incline 5.0) x 10 minutes = 1/2 mile
- Post Meal 3: Treadmill (Speed 3.0/Incline 5.0) x 20 minutes = 1 mile
- Post Meal 4: Treadmill (Speed 3.0/Incline 5.0) x 10 minutes = 1/2 mile

Notes:
- Somehow I missed my T3/T4 tab this morning when I took my shot of pills. I noticed it right before Meal 1 so I took it then. This likely prevented it from being absorbed... all well.
- Needless to say the belt is still digging into my hips when squatting.
- Sleep was pretty scattered. Not the worst but far from sufficient.

Sorry for the low quality pictures. The lighting (along with everything else) in my apartment is crappy.
 

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Looking lean man! Nice squat set volume!
 
Jeremyk1 said:
Looking solid! I like the chest striations you’ve got going there.
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Gridles said:
Looking big, lean, and shredded!
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LeanEngineer said:
Looking lean man! Nice squat set volume!
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dollar662 said:
Late but in. Looking shredded man !
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Thanks, fellas! Really want to bring in both the size and conditioning. I'm not going to pretend like I know exactly what I'm doing. This whole prep is a giant experiment to apply what I've learned (both good and bad) up until this point to see what works best for my body. What I learn here will be very valuable information moving forward into what I hope to be a successful growing season.
 
Update: 14 June 2019
Weight: 211.2 lbs (fasted)

With a 2 lb bump in fasted weight it is safe to say the extra carbs from yesterday definitely pulled in some water and glycogen. Not to worry as my week-to-week progress is still headed in the right direction. To note, I didn't have to get up quite as many times to pee last night - maybe 5 or 6 - so that sort of supports the water theory. Carbs as we know does this. I also slept a little better with about 7 hours of total sleep time. This could be in part to having been a little more satisfied in terms of hunger and not needing to get up as often throughout the night. TBH, I think my sleep heading into Thursdays gets a little jacked up because I look forward to the extra food much like a kid looks forward to going to Disneyland lmao.

As I've abundantly mentioned, my left arm is strained... or tight... or something. Simply, it hurts lol. Today, however, is arm day and these spaghetti noodles need the work. I did a lot more warming up beforehand to ensure the area was primed for training. This helped quite a bit as the pain subsided a good bit and I didn't feel too hindered while training. Granted, I kept the weight reasonable and placed more emphasis on slow, steady contractions. The pump was pretty damn phenomenal (Swole Patrol???) but once I started on my Farmer's Walks I was definitely getting gassed out. All in all, a good session.

Workout: Arms
Time: 60 minutes (warm ups and cardio included)
Song of the day: Heads Will Roll by the Yeah Yeah Yeahs

Superset
1) Close Grip Bench (255): 8, 7, 6
2) Dumbbell Curls (50): 10, 8, 7 (alternating each arm)

Superset
3) Close Grip Bench (225): 9, 8, 7
4) Hammer Curls (40): 9, 8, 8 (one arm at a time)

5) EZ Bar Curls (90): 7, 7, 6
6) Tricep Pushdown (71): 15, 10, 8 (45 second rest)
7) Standing Cable Curl (55): 10, 8, 7 (45 second rest)
8) Rope Extensions (55): 13, 8, 8 (45 second rest)

9) Farmers Walk (45s): 3 sets of 3 laps


Other Cardio:
- Post Meal 2: Treadmill (Speed 3.0/Incline 5.0) x 10 minutes = 1/2 mile
- Post Meal 3: Treadmill (Speed 3.0/Incline 5.0) x 20 minutes = 1 mile
- Post Meal 4: Treadmill (Speed 3.0/Incline 5.0) x 10 minutes = 1/2 mile

Notes:
- N/A
 

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Sorry if this has already discussed, but what does the Gain Busters Special Forces product ingredient label look like? Meaning what’s in it?
 
Thanks for the spot on Special Forces, guys haha. It's such a solid product imo. I formulated it so it could be dosed throughout the day to help with school, work, etc. or drop a few preworkout for some serious mind bending focus. Great product... just like the rest of them ;)
 
ZOO said:
Awesome! Glad you're finding it helpful, bro :)
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I know! I'm saying the same thing. I may have to copy your workout log:)
 
Update: 15 June 2019
Weight: 209.4 lbs (fasted)

- OFF DAY -

Time to tighten up! With July 4th nearing ever closer I felt it would be best to use my Off Day from the gym today to cook up a Depletion Plan and test it out. I'm quite certain that Gordon Ramsay - bless that man - would tell me to "**** off," but I found it rather tasty. Overall, I think we have a winner! In short, I will eat this 5x a day starting 7 days out from the contest before getting into the carb up phase. Although the meals are nearly nil in carbs with only residual amounts coming from veggies, it is packed full of valuable nutrients that should keep me going strong and getting leaner.

My weight fell pretty fast from yesterday with glycogen burned and water pissed out, but I decided to commit to doing a full "depletion day" to test it out. I plan on doing my regularly scheduled "high day" tomorrow. Very curious to see what happens in terms of weight and appearance come tomorrow morning. Oh, yeah. I'm upping the Swole Patrol to 4 caps daily for 100mg of 3AD total per day.


"Off Day" Depletion Plan:

- 8:00am: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Clen 20mcg, Swole Patrol 1 cap, Winstrol 50mg, Proviron 50mg

Meal 1 (9:00am): Treadmill (Speed 3.0/Incline 5.0) x 10 minutes = 1/2 mile
7oz Beef (96%), 2 x Whole Eggs, 100g Riced Cauliflower, 70g Mushrooms, 30g Carrots, 1 tsp. Table Salt
[Wrecking Crew, Overtraining Solution 1 Scoop, Nektar, Fish Oil, Chloro Heal, Vitamin D 10,000iu]

Meal 2 (12:00pm): Treadmill (Speed 3.0/Incline 5.0) x 10 minutes = 1/2 mile
7oz Beef (96%), 2 x Whole Eggs, 100g Riced Cauliflower, 70g Mushrooms, 30g Carrots, 1 tsp. Table Salt
[Wrecking Crew]

- 2:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Clen 20mcg, Swole Patrol 1 cap

Meal 3 (3:00pm):
7oz Beef (96%), 2 x Whole Eggs, 100g Riced Cauliflower, 70g Mushrooms, 30g Carrots, 1 tsp. Table Salt
[Wrecking Crew, Fiberlyze]

Meal 4 (6:00pm): Treadmill (Speed 3.0/Incline 5.0) x 10 minutes = 1/2 mile
7oz Beef (96%), 2 x Whole Eggs, 100g Riced Cauliflower, 70g Mushrooms, 30g Carrots, 1 tsp. Table Salt
[Wrecking Crew, KSM-66 (Blight) 600mg, Fish Oil, Chloro Heal, Machine Motion]

- 8:00pm: T2 (Ember) 300mcg, T3 12.5mcg, T4 50mcg, Swole Patrol 1 cap, Anavar 50mg, Proviron 50mg

Meal 5 (9:00pm):
7oz Beef (96%), 2 x Whole Eggs, 100g Riced Cauliflower, 70g Mushrooms, 30g Carrots, 1 tsp. Table Salt
[Wrecking Crew, Overtraining Solution 1 Scoop]

- Pre-Bed: Clen 20mcg, Swole Patrol 1 cap


Notes:
- Sleep was terrible. I had a pounding headache most of the night too. Tried some kratom before bed to help calm down and rest easier, but I think it may have backfired on me...
 

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ZOO said:
Copy away! Hell maybe I can start selling workout and diet plans if I do well in contests haha ;)
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You probably could. Just make a workout and diet book to sell;)
 
Update: 16 June 2019
Weight: 207.0 lbs (fasted)

Talk about a successful Depletion Day! Dropped 2.5 lbs overnight and it sure showed in the morning. Looked quite a bit leaner, but also quite a bit flatter. It'll be very interesting to see how this pans out when it comes time to do the full run. Didn't get too crazy with my high day by any means. It looked much like Thursday's with a couple of touch ups on Meals 4 and 5 for fun - I'm really digging the mushrooms lol. Plus, if I dipped as low as 207 lbs at 2.5 weeks out from the show with more Depletion Days to come I need to make extra efforts to maintain as much muscle as possible for my height... without compromising my progression in conditioning.

Meal 1 (9:00am):
7oz Beef (96%), 12oz Potato, 45g Baby Bella Mushrooms, 1 tsp. Pink Salt
[2 x Wrecking Crew, Nektar, Fish Oil, Chloro Heal, Vitamin D 10,000iu]

Pre-workout: The Blood Lord 1 scoop, Swole Patrol 4 caps, Special Forces 3 caps, Clen 20mcg
Intra-workout: 4oz Pure OJ, 15g BCAAs, 5g Creatine

Meal 2 (1:00pm):
60g Oatmeal, 50g Isolate, 275g Blueberries, 10g Cocoa (100%), 3 x Stevia Packets, 1 tsp. Pink Salt
[2 x Wrecking Crew, Overtraining Solution]

Meal 3 (3:15pm):
4 x Whole Eggs, 1.5 Cups Egg Whites, 8oz Potato, 10g Cacao (100%), 2 tsp. Table Salt
[Wrecking Crew, Fiberlyze]

Meal 4 (6:00pm):
7oz Beef (96%), 1 x Whole Egg, 100g Riced Cauliflower, 100g Mushrooms, 50g Carrots, 1 tsp. Table Salt
[Wrecking Crew, KSM-66 (Blight) 600mg, Fish Oil, Chloro Heal, Machine Motion]

Meal 5 (9:30pm): UNCHANGED
7oz Beef (96%), 1 x Whole Egg, 100g Riced Cauliflower, 100g Mushrooms, 50g Carrots, 1 tsp. Table Salt
[Wrecking Crew]


Workout: Pull/Calves
Time: 80 minutes (warm ups and cardio included)
Song of the day: 212 by Azaelia Banks

Sleep was rather atrocious again, but enough to remain functional for the day. Overall, the workout was solid and I performed much better than my "depleted" state would have suggested when I woke up. That 12oz of Potato really helped out I guess haha

1) Rack Pulls (495): 6, 9, 8, 7, 6
(Not sure what happened on Set 1. I got super light headed and was nearly going to pass out so I stopped at 6 reps. Seemed fine after that so perhaps my breathing was off. Felt strong otherwise.)

2) Trap Bar Deadlifts (405): 6, 6, 6, 6, 6
(Lower back felt slightly twinged, or tight, so I kept to 6 reps to be safe. This was irrelevant though as by the third set I was starting to gas out and hitting 6 reps required a little extra umph to finish.)

3) Farmer's Walk (45's): 3 sets of 3 laps

4) Standing Calf Raises: 4 sets of 8-10
5) Seated Calf Raises: 4 sets of 8-10
6 Seated Calf Raises: 4 sets of 12-15
(I intended to do Seated Calf Press Machine for the last exercise, but, as usual, it was in use as a texting chair.)


Other Cardio:
- Post Meal 2: Walk around the block. 1/2 mile
- Post Meal 3: Treadmill (Speed 3.0/Incline 5.0) x 20 minutes = 1 mile
- Post Meal 4: Walk around the block. 1/2 mile
 

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I really like the hex bar deadlifts. Way easier on the lower back in my opinion since the grips are to your sides instead of in the front.
 
LeanEngineer said:
I really like the hex bar deadlifts. Way easier on the lower back in my opinion since the grips are to your sides instead of in the front.
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Amen to that, bro! After blowing out my lower back in October (iirc), as well as being predisposed to spine issues, I overhauled my whole back routine. Separated Pull movements from standard Back movements and gave it its own day, put heavier Rack Pulls first, and then follow up with Trap Bar afterwards. I never want to hurt my back again, but I think the injury forced me to improve a lot of areas that ended up creating better results in the end.
 
Damn man, you’re really starting to get that grainy look!
 
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