Training log revamp ROUND 3 lol

Smont said:
When I'm pinning 2x week I do Sunday Thursday because those are the days I prep food lol.

Slept bad last night, had to get up early and bring my son to school. Work got canceled due to the weather so I made a protein shake with some eggs in it, poured it over 6 slices of cinnamon swirl bread and made it into French toast. Then I went back to bed.

Morning weight 214.0 and after breakfast and a nap 215.1

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Gonna see if I can go get a good push workout in and snap another picture. Hopefully I can get this girl to snap some real progress pictures soon before I hop on the rest of this stuff. So far it seems like I'm up 5lbs and slightly leaner in the past 19 days and up a total of 22lbs since the 3rd week of January when I got back in the gym.
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Looking good!
 
SkRaw85 said:
My wife is a sociopath who insists the week begins on Sunday. She is wrong.
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No, it's Monday.
Sunday doesn't really exist. The holiest of days is also sorta a purgatory. It's the end of the week, but a day that can't be fully enjoyed as you know that tomorrow you have to work and today you need to wrap up the meal prep and laundry.
Saturday is also not a rest day because it's chore day.
There is no rest day, nor weekend. only 7 days of work or preparing for work.

Smont said:
When I'm pinning 2x week I do Sunday Thursday because those are the days I prep food lol.

Slept bad last night, had to get up early and bring my son to school. Work got canceled due to the weather so I made a protein shake with some eggs in it, poured it over 6 slices of cinnamon swirl bread and made it into French toast. Then I went back to bed.

Morning weight 214.0 and after breakfast and a nap 215.1

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Gonna see if I can go get a good push workout in and snap another picture. Hopefully I can get this girl to snap some real progress pictures soon before I hop on the rest of this stuff. So far it seems like I'm up 5lbs and slightly leaner in the past 19 days and up a total of 22lbs since the 3rd week of January when I got back in the gym.
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You stay hella lean dude.
I'm half tempted to reel mine in a couple hundred calories. nothing severe but slow the gain down a little.
 
Dustin07 said:
No, it's Monday.
Sunday doesn't really exist. The holiest of days is also sorta a purgatory. It's the end of the week, but a day that can't be fully enjoyed as you know that tomorrow you have to work and today you need to wrap up the meal prep and laundry.
Saturday is also not a rest day because it's chore day.
There is no rest day, nor weekend. only 7 days of work or preparing for work.



You stay hella lean dude.
I'm half tempted to reel mine in a couple hundred calories. nothing severe but slow the gain down a little.
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I hold most of my fat in my stomach and ass so I always appear lean in a tank top. I'm definitely not trying to say I'm fat because I'm not that body Dysmorphic, is that a word lol?

I'm probably hovering around 15% bf overall.

Calories are pretty high the past few days. Saturday hit my 3200 and then had half a grilled chicken grinder/sub/hogie (whatever you call it depending on where you live) and a cupcake with a glass of milk.

Sunday I hit my 3200 and had the other half of that grinder and a ginger ale.

Last night I woke up at 2am and had 3 eggs and a few breakfast sausages.

I'm probably at a good 3700-4000 the past few days so I need to pull back a little and ride 3500 for a while.
 
Will you put off cardio until you decide to drop calories and do it simultaneously or will you also incorporate cardio on the way up? I thought a couple times about throwing in some cardio on my way up but there is a part of me that thought it seemed dumb to eat in surplus then try to cardio away some of it when I could probably dial back the intake some instead and slow the bulk.

for me a bulk is really anything over 2700 calories still. so it's like why eat 3000 and burn 300 on a treadmill when I could just eat 2700 and put all my energy into the barbell.
 
Dustin07 said:
Will you put off cardio until you decide to drop calories and do it simultaneously or will you also incorporate cardio on the way up? I thought a couple times about throwing in some cardio on my way up but there is a part of me that thought it seemed dumb to eat in surplus then try to cardio away some of it when I could probably dial back the intake some instead and slow the bulk.

for me a bulk is really anything over 2700 calories still. so it's like why eat 3000 and burn 300 on a treadmill when I could just eat 2700 and put all my energy into the barbell.
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I should have already started cardio but I haven't 😬. Normally IL just start doing cardio and after a week or so IL make adjustments depending on how the scale changes. My cardio it this point will be for health and just to be fit. God knows I don't need more activity to create a higher demand. By the time I get over 220 IL be eating over 4000 calories a day. It's not really normal in my opinion to have to eat 4000-5000 cal at my size but I don't sit still. I'm always moving or doing something so I'm always burning calories.
 
Smont said:
I should have already started cardio but I haven't 😬. Normally IL just start doing cardio and after a week or so IL make adjustments depending on how the scale changes. My cardio it this point will be for health and just to be fit. God knows I don't need more activity to create a higher demand. By the time I get over 220 IL be eating over 4000 calories a day. It's not really normal in my opinion to have to eat 4000-5000 cal at my size but I don't sit still. I'm always moving or doing something so I'm always burning calories.
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Seems reasonable.
I'd really like to work in a weekly drop at my wife's xfit box for the same health purposes but I refuse to do it in a way that will set my strength goals backwards, and to be honest I think I am DONE with bar work. I'll probably never get on the gymnastics rings again. Just not worth 6 weeks of shoulder rehab for me anymore. but the wod is a great way to throw in some HIIT if it compliments my other lifting.
 
Dustin07 said:
No, it's Monday.
Sunday doesn't really exist. The holiest of days is also sorta a purgatory. It's the end of the week, but a day that can't be fully enjoyed as you know that tomorrow you have to work and today you need to wrap up the meal prep and laundry.
Saturday is also not a rest day because it's chore day.
There is no rest day, nor weekend. only 7 days of work or preparing for work.



You stay hella lean dude.
I'm half tempted to reel mine in a couple hundred calories. nothing severe but slow the gain down a little.
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Soooooo what you’re saying is…. Everyday is Monday lol
 
SkRaw85 said:
*tren boner rising*
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It's already calling me..I'm waiting until the first week of April ( 8 weeks out from trip home to San Diego). Right now just on eq test gh and anadrol. Will drop the drol and add in tren and mast..6 weeks out will add winny and clen
 
215.4 legs and some Side delts for sanity.

Goal number1 in this workout is to Squat 315×8x3
If my lower back feels good after that i'm gonna squeeze out a couple heavy deadlifts or rdls.


Everything else in this workout will be for higher reps.

If everything goes smoothly again today. I think next week or the next set of PPL workouts,. I need to push it to the extreme and hit true failure because it's been a while since the log book has not been beat and I'm starting to Feel like i'm not pushing it hard enough. At the same time I am very happy with the way the past 6-8 weeks have been going and I feel like I'm bigger every time I look in the mirror.

Which is big for me because it's been over a year that I've looked at myself and thought..... damn your growing!

I've been mostly doing the opposite, dieting to extremes and loosing muscle to make weight for shyt.
 
Smont said:
215.4 legs and some Side delts for sanity.

Goal number1 in this workout is to Squat 315×8x3
If my lower back feels good after that i'm gonna squeeze out a couple heavy deadlifts or rdls.


Everything else in this workout will be for higher reps.

If everything goes smoothly again today. I think next week or the next set of PPL workouts,. I need to push it to the extreme and hit true failure because it's been a while since the log book has not been beat and I'm starting to Feel like i'm not pushing it hard enough. At the same time I am very happy with the way the past 6-8 weeks have been going and I feel like I'm bigger every time I look in the mirror.

Which is big for me because it's been over a year that I've looked at myself and thought..... damn your growing!

I've been mostly doing the opposite, dieting to extremes and loosing muscle to make weight for shyt.
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You are looking bigger from the last pic! It will be fun to see what you accomplish on this run!!
 
Mid workout, everything is getting beat again, but the lower back pumps are unbearable at times. It's definitely a combination of old injuries and I think the epistane is Amplifying it.

Years ago I wrote off taurine for back pumps. Brought it back in the past few days and still useless up to 4 grams. Will try 5 grams next but probably pointless and I just gotta fight it I guess
 
After assessments of this week I'm setting some goals for next week.

Pull day goals
1.bw chins for 20
2. Finish back with a 405 deadlift for 3 and a 455 single
3. Train biceps to absolute failure on the last set.

Push day goals
1. Bench 315×6
2. Find my 3RM on Seated shoulder press
3. Train triceps to absolute failure on the last set

Legs day goal
1. Squat 315x10 with RP sets to 20 total
2. Add more total volume with isolation exercises.
3. Add some core work.


All of these will get done, 99.9% confident.

Worried about squats tho lol. I've never done that or even close but after sets of 8 today, I know I can get 10-12 and witj some rest pause I think I can get 20
 
So I'm in a bit of a predicament.

All the additional volume I've been adding is working wonderfully and I still have room to add more volume. But certain exercises are giving me a crippling pump in my lower back. Even on some of my chest supported back exercises.

After talking with my boy we don't wanna change anything because everything is working the best it has in a long time.

We gonna still make some tweaks. Exercises that cause the problem were gonna do warm ups and 1 all out set and the exercises that don't bother my back we are adding volume to.

Everything I see lately is high intensity low volume or high volume training.

We're mixing the 2 together but leaning more twords volume.

I'm done babbling for the day lol.
 
Smont said:
We gonna still make some tweaks. Exercises that cause the problem were gonna do warm ups and 1 all out set and the exercises that don't bother my back we are adding volume to.
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I've been shocked lately, personally, to see things that used to give me a killer lower back pump like deficit deads don't have that effect anymore, yet back extensions (whether weighted or just bodyweight) absolutely do...
 
Smont said:
So I'm in a bit of a predicament.

All the additional volume I've been adding is working wonderfully and I still have room to add more volume. But certain exercises are giving me a crippling pump in my lower back. Even on some of my chest supported back exercises.

After talking with my boy we don't wanna change anything because everything is working the best it has in a long time.

We gonna still make some tweaks. Exercises that cause the problem were gonna do warm ups and 1 all out set and the exercises that don't bother my back we are adding volume to.

Everything I see lately is high intensity low volume or high volume training.

We're mixing the 2 together but leaning more twords volume.

I'm done babbling for the day lol.
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Oh crap you got the EPISTANE pumps I was telling you about. They are debilitating. Get some powdered taurine, and some magnesium with B vitamins in it and it should help a little.
 
Smont said:
Mid workout, everything is getting beat again, but the lower back pumps are unbearable at times. It's definitely a combination of old injuries and I think the epistane is Amplifying it.

Years ago I wrote off taurine for back pumps. Brought it back in the past few days and still useless up to 4 grams. Will try 5 grams next but probably pointless and I just gotta fight it I guess
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The smell alone of epistane and makes my back pump and joints light up.
 
Dustin07 said:
I've been shocked lately, personally, to see things that used to give me a killer lower back pump like deficit deads don't have that effect anymore, yet back extensions (whether weighted or just bodyweight) absolutely do...
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Ya it's weird, and it's definitely the limiting factor on some of my sets. Once it sets in the quality of the workout goes down fast for me.

It reminds me of when you do something in a slight bend position for a extended period of time. Vacuum, wash dishes, basically anything where you slightly lean forward.
SkRaw85 said:
The smell alone of epistane and makes my back pump and joints light up.
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No noticeable joint pain that's outside the normal. Did have some weird pain in my hands and feet but it passed and pretty sure it was unrelated
 
MrKleen73 said:
Oh crap you got the EPISTANE pumps I was telling you about. They are debilitating. Get some powdered taurine, and some magnesium with B vitamins in it and it should help a little.
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Taurine hasn't helped, I already take in probably 10x the daily dose of b vitamins and I supplement magnesium already. Any other ideas
 
Smont said:
After assessments of this week I'm setting some goals for next week.

Pull day goals
1.bw chins for 20
2. Finish back with a 405 deadlift for 3 and a 455 single
3. Train biceps to absolute failure on the last set.

Push day goals
1. Bench 315×6
2. Find my 3RM on Seated shoulder press
3. Train triceps to absolute failure on the last set

Legs day goal
1. Squat 315x10 with RP sets to 20 total
2. Add more total volume with isolation exercises.
3. Add some core work.


All of these will get done, 99.9% confident.

Worried about squats tho lol. I've never done that or even close but after sets of 8 today, I know I can get 10-12 and witj some rest pause I think I can get 20
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I know it hit biceps right when I'm in the locker room after and I have to put my face to my hands to rinse it off because I can't raise my arms to rinse my face off
 
Smont said:
Taurine hasn't helped, I already take in probably 10x the daily dose of b vitamins and I supplement magnesium already. Any other ideas
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Those are about the only things I had other than picking different exercises than the ones that caused it. I had to stop any rowing that was not chest supported, doing them at all would get me. Maybe not during the movement but during the following one or two for sure. I had to do mostly leg press, or low rep squats for my major leg stuff, and do any hinging at the end of the workout instead of the beginning so when the pumps inevitably came on I could call it once they became unbearable. I would imagine low rep Deads aren't too bad, but I was doing hypertrophy work back then so wasn't doing much below 8 reps on anything, and 5s for DL and squat.
 
MrKleen73 said:
Those are about the only things I had other than picking different exercises than the ones that caused it. I had to stop any rowing that was not chest supported, doing them at all would get me. Maybe not during the movement but during the following one or two for sure. I had to do mostly leg press, or low rep squats for my major leg stuff, and do any hinging at the end of the workout instead of the beginning so when the pumps inevitably came on I could call it once they became unbearable. I would imagine low rep Deads aren't too bad, but I was doing hypertrophy work back then so wasn't doing much below 8 reps on anything, and 5s for DL and squat.
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Similar issue, it starts bothering me on a exercise but it's the following exercise that suffers. Even when I'm doing low reps on deads it's ruff once it's started. ****, standing up straight is tough when it happens lol.

It sucks. I'm gonna just have to keep making minor tweaks I guess.

Will try 5g taurine next workout for the heck of it. Maybe higher to 6 or 7 since I already have the stuff but seems like a lost cause. And I think 7gm is supposed to be the upper tolerable limit for taurine
 
Mikereyn513 said:
I know it hit biceps right when I'm in the locker room after and I have to put my face to my hands to rinse it off because I can't raise my arms to rinse my face off
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I have to force myself to train arms to failure. I train them frequently but not really hard. I always do arms at the end so there pretty much warmed up when I get to the first exercise and I get my pump on the following exercise and usually call it a wrap
 
Why does epistane cause that reaction in that particular area?

Smont said:
It reminds me of when you do something in a slight bend position for a extended period of time. Vacuum, wash dishes, basically anything where you slightly lean forward.
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for some reason stacking firewood does that to me. 30 RDLs at 225-315 don't blow up my lower back as much as two wheel barrow loads of fire wood.

Smont said:
I have to force myself to train arms to failure. I train them frequently but not really hard. I always do arms at the end so there pretty much warmed up when I get to the first exercise and I get my pump on the following exercise and usually call it a wrap
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I'm curious to see what you end up going with. I've been sorta growing bored with bicep work lately because I do it probably 2-3 times a week. I always do some curls before bench, deads, or even squats just to warm my elbows up but then when I finally decide to sit down and focus on arms I'm just sorta stumped on what I want to do to actually hit failure. You know like when you say the same word over and over again until it sounds funny in your head? that's bicep curls for me right now lol.
 
Dustin07 said:
Why does epistane cause that reaction in that particular area?



for some reason stacking firewood does that to me. 30 RDLs at 225-315 don't blow up my lower back as much as two wheel barrow loads of fire wood.



I'm curious to see what you end up going with. I've been sorta growing bored with bicep work lately because I do it probably 2-3 times a week. I always do some curls before bench, deads, or even squats just to warm my elbows up but then when I finally decide to sit down and focus on arms I'm just sorta stumped on what I want to do to actually hit failure. You know like when you say the same word over and over again until it sounds funny in your head? that's bicep curls for me right now lol.
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It's not particularly epistane, all orals can do this. Some seem to more then others.

But everyone keep in mind, this is not a problem I started experiencing after starting epistane. I have this problem year round for as long as I can remember probably upwards of fifteen years. The epistane is just possibly adding to the problem
 
I shouldn't say most likely,. It's definitely adding to the problem but it is not the cause of the problem, it already existed Before the epistane and before I even used gear period.

In my mid 20's I would definitely get a enhanced back pump from prohormone/designers. That's where I learned taurine don't seem to work for me.

Dbol is notorious for back and shin pumps.

I really think it's a enhanced pump everywhere, but when small muscle groups like the lower back and that little muscle in the shins get engorged with blood it's harder to tolerate it. I'm guessing tho
 
Yeah for sure a pre-existing injury would definitely add to the issue or visa versa. The pumps getting crazy is a big part of why I stopped using it so long ago. I love the effects of epistane but not the side effects.
 
MrKleen73 said:
Yeah for sure a pre-existing injury would definitely add to the issue or visa versa. The pumps getting crazy is a big part of why I stopped using it so long ago. I love the effects of epistane but not the side effects.
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I'm actually gonna say the results are worth the hassle. It's been a long time since I used this stuff and it's treating me like the first time I ran it.

No complaints at all.

I'm gonna start to drop everything else into the cycle Monday with eq, ride epistane till probably the last week of march and swap it out for npp and then play it by ear from there.
 
It’s definitely the Epistane.

Try an additional dose of magnesium supplement preWO.

Also, if you have a less aggressive belt, not a power belt ideally, that you can put on and wear throughout training around the low back, that can help slow the filling/pumping. A but like a corset, really. I have done this with a Velcro/weightlifting/deadlift belt to some success.
 
Hyde said:
It’s definitely the Epistane.

Try an additional dose of magnesium supplement preWO.

Also, if you have a less aggressive belt, not a power belt ideally, that you can put on and wear throughout training around the low back, that can help slow the filling/pumping. A but like a corset, really. I have done this with a Velcro/weightlifting/deadlift belt to some success.
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Ya I got a shitty velcro one I switched to a few times and it didn't help. IL try the extra magnesium pre workout but I don't believe it's going to help just because there have been times I took extra in the past and it didn't help.
Dustin07 said:
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No Pornography in here Dustin, this is a house of learned Doctors. With many leather bound books and bibles. A good Christian house. ✝️
 
Smont said:
I have to force myself to train arms to failure. I train them frequently but not really hard. I always do arms at the end so there pretty much warmed up when I get to the first exercise and I get my pump on the following exercise and usually call it a wrap
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It's what I do too. It usually only takes 8 working sets ( 2 exercises 4 sets ) if I'm feeling good or have the time I'll add a 3rd. I actually think I need to dial it back scince I'm doing a traditional ppl. I'm still spending 2 hours training and then cardio after. Or maybe shorten rest to 30-45 seconds. I'm doing 16 -20 working sets for the major muscle groups which means I'm doing 32 -40 every week. I'm on enough gear there's no way I'm overtraining I'm more concerned going 4.5 hours without eating. Last meal before I leave work is at 230. Go home drink my pwo and at the gym by 430
 
Mikereyn513 said:
It's what I do too. It usually only takes 8 working sets ( 2 exercises 4 sets ) if I'm feeling good or have the time I'll add a 3rd. I actually think I need to dial it back scince I'm doing a traditional ppl. I'm still spending 2 hours training and then cardio after. Or maybe shorten rest to 30-45 seconds. I'm doing 16 -20 working sets for the major muscle groups which means I'm doing 32 -40 every week. I'm on enough gear there's no way I'm overtraining I'm more concerned going 4.5 hours without eating. Last meal before I leave work is at 230. Go home drink my pwo and at the gym by 430
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On heavy stuff I rest up to 3 min but on all my 10+ rep stuff I'm like 45ish seconds between sets. Soon as I catch my breath I'm on to the next set. Typically a workout is about 1 hr for me but when I'm lifting and doing cardio togther I've had plenty take 2 hours.
 
Smont said:
Ya I got a shitty velcro one I switched to a few times and it didn't help. IL try the extra magnesium pre workout but I don't believe it's going to help just because there have been times I took extra in the past and it didn't help.

No Pornography in here Dustin, this is a house of learned Doctors. With many leather bound books and bibles. A good Christian house. ✝
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Lmfao...until Mike starts his tren in 2 weeks then all hell is going to break loose👹👹👹
 
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