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Training log revamp ROUND 3 lol

I also slept significantly better then usual last night. I'm not crediting that to mk tho, at least not at the moment. I've Taken MK and I've gotten better sleep before, but not consistently For like multiple days in a row so I can't say it's any more then a coincidence. But I'm gonna use 12.5mg pre workout 5-6× week. I have a fast metabolism, I'm going to be doing 2x day workouts 5-6 days a week and as long as I'm eating 5 clean meals I'm not worried about a 300 calorie doughnut here or there. My main goal is to eat train and fix my sleep

I went shopping and got more good food and threw out the junk. I grabbed some Aldi brand high protein low carb ice cream cups if I need a sweet craving but I also plan on eliminating sugar by the end of the month too. I'm gonna roll into March ready to rock.

Back to a ppl split but I'm doing ....

Back and biceps with 2 vertical pulls and 2 horizontal pulls followed by a hammer curl, incline db and a preacher. If there's time I throw in shrugs and face pulls. Then I go back at night and do 45min of adhd cardio. 10min Elliptical, 10min incline treadmill some high rep rows and curls Not worrying about form with those just doing it to make myseof get a cardio workout think of like using a rowing machine or something but with actual weight lifting machines. 5 min stairs, 10min Elliptical blah blah.

So back and biceps +rear delts/traps if I got time.

Chest and triceps and IL throw in a little front delts if time.

Legs and abs and IL do some laterals and rotator cuff stuff and maybe calves. I don't really need to train calves, mine are Fairly disproportionately big and comparison to the rest of my legs I just have big calves, Genetic.
 
Mikereyn513 said:
Wow I just didn't think it was the fast acting, the one time i tried it I took it before bed to help with sleep and it wasn't Mike's either, it was a powder that came with a little 10mg scooper inside so can't confirm potency.
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Within a hour of taking itvim hungry. Within 3 to 4 hours I'm starving
 
Hyde said:
Hyper-specificity is the best thing you can do…for 2, maybe 3 weeks in a row. Then the body accommodates and you will regress, unless you introduce some variation. That’s the principle of the West Side Max Effort method. If you want to lift over 90% weekly, that’s the best way to get as strong as possible, but you have to vary the movement if you aren’t varying the intensity or total volume, otherwise there will be no new stimulus. So you might rotate grips, OR specialty bars, OR add a band or chains to the comp grip & straight bar. You need to get more specific closer to peaking/testing though. Multiple variations (closegrip 2-board vs multiple bands) are best for deep in off-season when you know you aren’t as strong and don’t even want to know the truth lol.

What this guy did was pound sand for a long ass time. Eventually hard work & perseverance can pay off, and if he slowly got more muscular over years that alone could have driven him up. He definitely had his technique down and enough specificity to compete well. Just probably more than he needed to.



Yeah coworker found that a while back. Some people are weird.



Most definitely; hunger is usually worst at the very beginning of using MK. Day 1 it can be a real problem. It often tapers off for people at different speeds. Some people never get the hunger, but if you do it will be immediately, then usually subside in a couple weeks as you accommodate. This is why I always take it before bed when I use it, for recovery. Only time I go in the morning is for hunger for a week or two, to help eat enough to break through a plateau in a bulk when food is high & hunger is gone.
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That makes sense on his training. He also obviously didn't tell me his life training history, I'm assuming that's how he trained leading up to meets and I gotta assume he mixed in lots of other stuff when not prepping. I'm hoping to see him again so I can ask him a few more questions but he seems to be very fond of flat bench and dips and not much else and even tho he's older and hefty you can still see big developed triceps which makes sense given how he trained
 
Smont said:
I also slept significantly better then usual last night. I'm not crediting that to mk tho, at least not at the moment. I've Taken MK and I've gotten better sleep before, but not consistently For like multiple days in a row so I can't say it's any more then a coincidence. But I'm gonna use 12.5mg pre workout 5-6× week. I have a fast metabolism, I'm going to be doing 2x day workouts 5-6 days a week and as long as I'm eating 5 clean meals I'm not worried about a 300 calorie doughnut here or there. My main goal is to eat train and fix my sleep

I went shopping and got more good food and threw out the junk. I grabbed some Aldi brand high protein low carb ice cream cups if I need a sweet craving but I also plan on eliminating sugar by the end of the month too. I'm gonna roll into March ready to rock.

Back to a ppl split but I'm doing ....

Back and biceps with 2 vertical pulls and 2 horizontal pulls followed by a hammer curl, incline db and a preacher. If there's time I throw in shrugs and face pulls. Then I go back at night and do 45min of adhd cardio. 10min Elliptical, 10min incline treadmill some high rep rows and curls Not worrying about form with those just doing it to make myseof get a cardio workout think of like using a rowing machine or something but with actual weight lifting machines. 5 min stairs, 10min Elliptical blah blah.

So back and biceps +rear delts/traps if I got time.

Chest and triceps and IL throw in a little front delts if time.

Legs and abs and IL do some laterals and rotator cuff stuff and maybe calves. I don't really need to train calves, mine are Fairly disproportionately big and comparison to the rest of my legs I just have big calves, Genetic.
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Looks good bro..we're kinda doing the same type of program. March is go time bro..for the both of us. It's funny cardio has been getting increasingly difficult and I thought about it I'm 230 and ripped now, not 205 and ripped
 
Mikereyn513 said:
@Smont have you checked out big Paul's videos on guy cisternino and nick walkers cycle podcast about cycles? It's worth checking out
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I'm like 4 videos behind on his stuff. I been busy as **** and listening to longer podcasts while working but IL catch up sooner then later. He is currently my favorite source of information. I prefer him much over Steve these days. I'm behind on him too. I gotta catch up on both of their stuff
 
Mikereyn513 said:
Looks good bro..we're kinda doing the same type of program. March is go time bro..for the both of us. It's funny cardio has been getting increasingly difficult and I thought about it I'm 230 and ripped now, not 205 and ripped
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Oh I stepped on the scale this morning, I'm back over 200lbs lol

Let's see what happens 👇
 
My current legs and abs workout if anyone cares.

A couple 20 rep sets for abductors and abductors with some bodyweight squats in between sets. This is more of my warm up then anything

Weighted machine crunches. I go heavy for sets of 10 to 12 Because high rep AB work always gives me cramps or muscle spasms but I will add a rep or 2 as often as possible till I eventually get to 20 rep sets.

The actual leg workout is quick and sweet.

Laying ham curls for 4×12

Breathing Squats 1 working set of 20 after warm-ups narrow stance

Machine hack Squat 4x12

Roman chairs.

Side laterals mixed in between sets through the workout if I feel the need to train side delts.

Once my breathing squats are back up to 225 I think il add a second set of 20.

I'm sticking with this until I get gassed up lol
 
Smont said:
Within a hour of taking itvim hungry. Within 3 to 4 hours I'm starving
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Also, the day or 2 after reintroducing mk I take dinosaur size craps. Idk if it's the extra food or somehow mk clears the bowls but that goes away in a few days.

Any1 else get that from mk lol
 
Mikereyn513 said:
Wow I just didn't think it was the fast acting, the one time i tried it I took it before bed to help with sleep and it wasn't Mike's either, it was a powder that came with a little 10mg scooper inside so can't confirm potency.
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It’s a ghrelin mimetic, so it also acts like hunger signaling hormone.

Mikereyn513 said:
@Smont have you checked out big Paul's videos on guy cisternino and nick walkers cycle podcast about cycles? It's worth checking out
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Nothing surprising there but I enjoyed it.

Once you build new muscle it takes radically less to keep the bulk of it.

Smont said:
I'm like 4 videos behind on his stuff. I been busy as **** and listening to longer podcasts while working but IL catch up sooner then later. He is currently my favorite source of information. I prefer him much over Steve these days. I'm behind on him too. I gotta catch up on both of their stuff
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I have been enjoying his banter with Dr. Todd a lot.

Smont said:
My current legs and abs workout if anyone cares.

A couple 20 rep sets for abductors and abductors with some bodyweight squats in between sets. This is more of my warm up then anything

Weighted machine crunches. I go heavy for sets of 10 to 12 Because high rep AB work always gives me cramps or muscle spasms but I will add a rep or 2 as often as possible till I eventually get to 20 rep sets.

The actual leg workout is quick and sweet.

Laying ham curls for 4×12

Breathing Squats 1 working set of 20 after warm-ups narrow stance

Machine hack Squat 4x12

Roman chairs.

Side laterals mixed in between sets through the workout if I feel the need to train side delts.

Once my breathing squats are back up to 225 I think il add a second set of 20.

I'm sticking with this until I get gassed up lol
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This is a very well laid out training session IMO!

Smont said:
Also, the day or 2 after reintroducing mk I take dinosaur size craps. Idk if it's the extra food or somehow mk clears the bowls but that goes away in a few days.

Any1 else get that from mk lol
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Yeah, same happens when you introduce GH after a little break. Like a giant soft movement. I’ve heard it called the soft-serve poops
 
Push workout complete, still some pain in left shoulder and strength slightly down. Worked up to 315 for a double on bench and then backed off to 225×10 And the rest of my workout was mostly in the 10 to 15 rep range And got a good pump and my strength seems to be pretty good in that range, just not the heavy stuff. Which is fine because I'm working more towards volume and frequency right now. I'm probably gonna even avoid heavy bench after today.
 
Also noticed I been leaning towards my left when sitting on the couch and in bed and I think that might actually be causing the shoulder issue or at least prolonging it
 
where in the shoulder is the pain? I have had multiple torn rotator cuffs, my athletes have had severe bursistus and my ex wife just had surgery for a torn labrum. My injuries were from wrestling and baseball, but I have no doubt the other ones commonly are from the gymnastics aspect of xfit. I get paranoid now with shoulder pain and immediately move into prehab work when I feel it. this month, mine was forward exterior and ran down to my tricep bad enough that reaching for a drink, or sleeping on my stomach was problematic but I found rest and kettlebell armbars rehabbed it very quickly and I never had to stop pushing myself hard on bench. I was very careful with my choice of movements though at the gym.
 
Dustin07 said:
where in the shoulder is the pain? I have had multiple torn rotator cuffs, my athletes have had severe bursistus and my ex wife just had surgery for a torn labrum. My injuries were from wrestling and baseball, but I have no doubt the other ones commonly are from the gymnastics aspect of xfit. I get paranoid now with shoulder pain and immediately move into prehab work when I feel it. this month, mine was forward exterior and ran down to my tricep bad enough that reaching for a drink, or sleeping on my stomach was problematic but I found rest and kettlebell armbars rehabbed it very quickly and I never had to stop pushing myself hard on bench. I was very careful with my choice of movements though at the gym.
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I have a partial tear on the left. It's been ongoing for quite a while now. Maybe 2 years idk if it's from wrestling, boxing, lifting or all of the above. I go through periods where it's good for months but it always comes back. This is one of the few injuries I originally saw a Dr. For because I thought I need surgery one time when it flared up bad but the doc said no. Keep lifting because the muscles around it are holding it together and given all the stuff I like to do it's gonna tear sooner or later anyway. It would set me too far back at this point to worry about it. So basically when it flares up like this I just try to take it a little bit easier and make Different exercise selections, usually from switching to a flat bench to an incline helps the most.

If anyone remembers my delts didn't get big and round till about 2 years ago and that's when it originally happened. I started doing lots of rotator cuff stuff and a butt load of side laterals as my only 2 shoulder exercises and switched all my presses to incline and I did that 3 to 4 times a week for months. It corrected some problems and it's 100% when I made the most progress on my shouldeas far as the way they look. But from time to time thevpain always comes back.

Oddly enough or I should say as expected, If you remember I was sick for about 6 weeks and I wasn't really in the gym very much and I lost a lot of progress and that's when it started hurting again
 
that's crazy man, I'm jealous of your incline. I keep finding that incline is what flares mine up which sucks because it hits the shoulders soooo well. It is interesting that the time away led to injury/pain. I've noticed that myself. back and knee pain occurs when I'm not training regularly.
 
Dustin07 said:
that's crazy man, I'm jealous of your incline. I keep finding that incline is what flares mine up which sucks because it hits the shoulders soooo well. It is interesting that the time away led to injury/pain. I've noticed that myself. back and knee pain occurs when I'm not training regularly.
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I'm having minor knee pain too and that also happens when I take a break. The more I do it the less it hurts as long is a keep training smart.

I'm very in tune with my body and I'm usually pretty good about dialing it back or switching it up when necessary. But I love heavy flat bench and dead lift for low reps 1-3 and those 2 things I usually don't dial back in time 1 And sure as s*** When I get Hurt it's usually a shoulder or lower back issue from one of those.
 
I also use to be able to switch to a incline Smith press For a while and just work on progressing at that because it was pain free, but I'm finding now I can't seem to get in a comfortable position without free weights for pressing. I would probably benificial by eliminating my bench completely for a while and sticking to machines and cables but it's tough to not bench lol
 
Smont said:
I'm having minor knee pain too and that also happens when I take a break. The more I do it the less it hurts as long is a keep training smart.

I'm very in tune with my body and I'm usually pretty good about dialing it back or switching it up when necessary. But I love heavy flat bench and dead lift for low reps 1-3 and those 2 things I usually don't dial back in time 1 And sure as s*** When I get Hurt it's usually a shoulder or lower back issue from one of those.
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I usually have shoulder issues to deal with about once or twice a year, but I usually have to do some light rotator cuff and I usually can do light dumbbell presses, but can’t touch incline. Just started about 3 or 4 years ago getting knee issues periodically, and I had never had knee problems until then. As we get older we just need to keep learning how to work around the aging process and hopefully not beat our bodies up too much. Unfortunately for me I’m paying for years of pushing too hard too many times.
 
Smont said:
I also use to be able to switch to a incline Smith press For a while and just work on progressing at that because it was pain free, but I'm finding now I can't seem to get in a comfortable position without free weights for pressing. I would probably benificial by eliminating my bench completely for a while and sticking to machines and cables but it's tough to not bench lol
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DB's are your friend, when pressing with injury suspectiple shoulder. Or at least have been for me.
 
KvanH said:
DB's are your friend, when pressing with injury suspectiple shoulder. Or at least have been for me.
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Im taking a break from dumbbells, they were benificial for my shoulders up till I got to a certain point. When I originally hurt my shoulder I switched to incline db. Also whenever I say bench, I'm not always talking about barbell bench. Sometimes I mean db. But I eliminated them for now because it was making the situation worse. I was pressing the 100's for 15 reps and getting anything over 80's up in position is hard on the bad shoulder. I can get the 70-80's up no problem but I can do them for 25+ reps so it's kinda a irrelevant exercise except for using them as a finisher.

But typically I would agree with you. For a long time switching to db was the first change I made when I was nursing the shoulder. I still might occasionally toss them at the end of chest for a close palms facing grip for high reps, I actually did that today.
 
Outside this little shoulder thing I'm honestly feeling pretty good. I was sick and shitty feeling for almost 7 or 8 weeks at this point and everything is gone. I'm actually feeling like myself again and enjoying the gym. I'm actually avoiding the boxing gym completely right now and I'm not going back till I start my cycle and even then Im not going to focus on boxing seriously at all unless someone spectacular is thrown my way which is highly doubtful. Il just use it for cardio and stress relief. I wanna ride this train hard through the summer and see what I can do
 
I'm not nearly as stressed as before and I'm much less depressed since the 20 day rain streak stopped. Feeling much better overall
 
Smont said:
Invalid Link Removed

Is this for real 😆🤣😂😹😆
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Apparently so! LMFAO!

228631
 
Smont said:
Also, the day or 2 after reintroducing mk I take dinosaur size craps. Idk if it's the extra food or somehow mk clears the bowls but that goes away in a few days.

Any1 else get that from mk lol
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Yeah buddy! Gotta pull out the poop knife sometimes to get em to flush.
 
Smont said:
I'm not nearly as stressed as before and I'm much less depressed since the 20 day rain streak stopped. Feeling much better overall
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Dude I have an auto deposit into a 'vacation' acct every monday morning for that very reason. it's not a lot but it's there so that in july when I feel great, I try to book a winter trip. I use my alaska airlines card like crazy to gain some points as well which usually helps. Those little sun escapes are a major reset on the system during winter.
 
Dustin07 said:
Dude I have an auto deposit into a 'vacation' acct every monday morning for that very reason. it's not a lot but it's there so that in july when I feel great, I try to book a winter trip. I use my alaska airlines card like crazy to gain some points as well which usually helps. Those little sun escapes are a major reset on the system during winter.
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I think I remember seeing you mention that before, I was planning a vacation for myself this year, just me. No kids or girlfriend and I was gonna leave a open invitation to my brother and a few friends but that was foiled by my cat lol. I just spent like 1000 on her and I found out she has a disease that's not fatal but going to require lots of medical attention on and off so she's not in pain or loose her feet lol. So I started a fund for that instead and downsized my vacation to a 3 day trip that my girlfriend weasels her way into that's probably gonna be a chore now🤦‍♂️
 
Smont said:
I think I remember seeing you mention that before, I was planning a vacation for myself this year, just me. No kids or girlfriend and I was gonna leave a open invitation to my brother and a few friends but that was foiled by my cat lol. I just spent like 1000 on her and I found out she has a disease that's not fatal but going to require lots of medical attention on and off so she's not in pain or loose her feet lol. So I started a fund for that instead and downsized my vacation to a 3 day trip that my girlfriend weasels her way into that's probably gonna be a chore now🤦‍♂️
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Dude even small 3 day trips can be awesome. My wife and I our first year we were together scrimped and I used the Expedia card for everything back then for points and could get hotels for free on weekends. So sometimes we'd just do a 3-4hr drive to a weekend getaway!

I don't recall what side of the country your on but Vegas and PHX are both SOMETIMES cheap destinations for us coming from the PNW. Of course Vegas can get very expensive if you're not careful, and PHX is the same way right now because of the superbowl. We're also doing the west coast of Mexico this year instead of the east coast cause the plane tickets are like 75% less...... But man I'm telling you.... buying the trip during the summer when I don't need it... pays off in dividends when winter rolls around and I do need it but it's already planned. I already have short timers disease here. 8 more sleeps till I'm on the beach lol.

I always take my boy to spring training in Peoria on a shoestring budget. I have used Turo for rental cars waaay cheaper and the occasionally questionable airbnb lol.
 
Dude those are perfect sets of abs. I remember Jay cutler saying you don't so 4×50 bicep curls so why would you do that for abs. Yiu keep the reps a little higher like calves around 15-20. If you can do more than increase resistance. You can see abs from diet and cardio but that hard brick look comes from heavy ab work, that always seemed to work for me
 
Mikereyn513 said:
Dude those are perfect sets of abs. I remember Jay cutler saying you don't so 4×50 bicep curls so why would you do that for abs. Yiu keep the reps a little higher like calves around 15-20. If you can do more than increase resistance. You can see abs from diet and cardio but that hard brick look comes from heavy ab work, that always seemed to work for me
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What's the temperature in Cali right now?
 
Alright so here's the deal the lady at wal mart was a total bitch, wouldn't sell me anything I was Lome look at me I'm 230 sub 15% b.f do you really think these are for heroin. So I tried bulk syringes again and it worked so I just gotta wait. On the way home I stopped by a Walgreens up the street from the methadone clinic. And sure enough they would sell me a 10 pack the only issue is it's a 5/16 (8mm) needle will that be long enough? I'm still pretty lean. @Hyde @gphagan1 any thoughts. I already mixed it I'm gonna be doing it in the mornings because I'll be fasted and usually don't eat for a hour after waking up
 
Smont said:
It's 12ﾟ in Connecticut right now when it's going to get down to negative 3
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Just use it as motivation like Dorian Yates. He would talk about how bad he wanted to beat all those guys training at golds Venice/ muscle beach while he was trudging through 3 feet of snow in England
 
Mikereyn513 said:
Alright so here's the deal the lady at wal mart was a total bitch, wouldn't sell me anything I was Lome look at me I'm 230 sub 15% b.f do you really think these are for heroin. So I tried bulk syringes again and it worked so I just gotta wait. On the way home I stopped by a Walgreens up the street from the methadone clinic. And sure enough they would sell me a 10 pack the only issue is it's a 5/16 (8mm) needle will that be long enough? I'm still pretty lean. @Hyde @gphagan1 any thoughts. I already mixed it I'm gonna be doing it in the mornings because I'll be fasted and usually don't eat for a hour after waking up
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Long enough? If you are talking about for GH, you want to do subq so shorter the better. I use 30g slinpins at whatever tiny length they are. I pop it under the skin on my belly every day. You could put it anywhere. You can do IM, but it’s not like it hitting the blood faster changes the action any once it’s in the blood.
 
Hyde said:
Long enough? If you are talking about for GH, you want to do subq so shorter the better. I use 30g slinpins at whatever tiny length they are. I pop it under the skin on my belly every day. You could put it anywhere. You can do IM, but it’s not like it hitting the blood faster changes the action any once it’s in the blood.
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Yea it's for gh. I finally got it! They're 30g slin pins, I just pinched my belly fat and there's a lot less skin than I thought so the shorter needle maybe better. The box I ordered from bulk syringes were the 29g 1/2 inch needle but that'll be fine. Thanks @Hyde and @gphagan1 just excited that i finally got gh so didn't want to mess up up because as you know it ain't cheap
 
Dustin07 said:
Dude even small 3 day trips can be awesome. My wife and I our first year we were together scrimped and I used the Expedia card for everything back then for points and could get hotels for free on weekends. So sometimes we'd just do a 3-4hr drive to a weekend getaway!

I don't recall what side of the country your on but Vegas and PHX are both SOMETIMES cheap destinations for us coming from the PNW. Of course Vegas can get very expensive if you're not careful, and PHX is the same way right now because of the superbowl. We're also doing the west coast of Mexico this year instead of the east coast cause the plane tickets are like 75% less...... But man I'm telling you.... buying the trip during the summer when I don't need it... pays off in dividends when winter rolls around and I do need it but it's already planned. I already have short timers disease here. 8 more sleeps till I'm on the beach lol.

I always take my boy to spring training in Peoria on a shoestring budget. I have used Turo for rental cars waaay cheaper and the occasionally questionable airbnb lol.
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Being from Portland are you guys mariners fans or bay area baseball fans?
 
Mikereyn513 said:
Yea it's for gh. I finally got it! They're 30g slin pins, I just pinched my belly fat and there's a lot less skin than I thought so the shorter needle maybe better. The box I ordered from bulk syringes were the 29g 1/2 inch needle but that'll be fine. Thanks @Hyde and @gphagan1 just excited that i finally got gh so didn't want to mess up up because as you know it ain't cheap
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Remember, you don't have to do the belly. Sub q works anywhere there's fat. Also try this, sit down on the couch let it hang out and lean forward, there will be like 5x the amount of visible fat then standing up.
 
2 nights in a row I slept "good" about 6.5 hrs uninterrupted which is great for me. I really wanna work on my sleep hygiene because I know over the past few years sleeping 4 to 5 hours a night of broken sleep has probably short changed my results and negatively effected my health. First thing I noticed looking in the mirror this morning is I already look full and rounded slightly leaner. I'm assuming I filled out glycogen stores eating very high carb 2 days in a row.

Not counting calories but I'm just making sure I stay in a surplus on days I train and on off days IL cut carbs.

Yesterday's meals "maybe I should start taking pictures again"

Half cup egg white, 1 whole egg, 4 Oz steak vegetables, cheese on a small roll

Gym

Steak, rice and beans, vegetables and tomato soup

Flax pita sandwich with grilled chicken and Greek yogurt

Flax pita sandwich with deli meat, mustard, vegetables and black bean chips

For dinner me and my son made high protein, moderate to low fat pizzas, baked Buffalo wings and I had a coke.

Every other meal was just flavored water.

Legs feel good so I'm hitting legs again today.

Goal is 20 reps @205 on squats and if I'm feeling good I'm gonna rack it and count to 10 and squeeze out 10 more
 
Smont said:
Remember, you don't have to do the belly. Sub q works anywhere there's fat. Also try this, sit down on the couch let it hang out and lean forward, there will be like 5x the amount of visible fat then standing up.
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Cool thanks that's like sitting on the edge of a countertop and putting your foot over the inherent one and turn it like your putting out a cigarette and your ventro glute will pop right out if your lean enough thats how i pin large shots.
 
Smont said:
Lol, I was about to shower and hit the gym early and i saw that and I was like 🤔 maybe IL make breakfast and wait a couple hours lol
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Yea you're going to need more than a pump cover on the way to the gym today. Don't worry it's supposed to be almost 65 here today so I'll enjoy that for the both of us lol
 
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