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Building Back Up

GreenMachineX said:
I meant more the depression...like in a bench press, or is it just retraction?
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I have always kept mine depressed, I don't do any reaching at the top.
 
MrKleen73 said:
I have always kept mine depressed, I don't do any reaching at the top.
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Ok yeah, gotcha. I'm guessing it's excessively tight lats that makes the scapula drift away every rep, or super weak rhomboids. On that note, when correctly issues like weak rhomboids or anything where there's a weakness, will it be difficult to fix given its hard to gain strength in a cut? As in, is physical therapy more difficult in a cut?
 
GreenMachineX said:
Ok yeah, gotcha. I'm guessing it's excessively tight lats that makes the scapula drift away every rep, or super weak rhomboids. On that note, when correctly issues like weak rhomboids or anything where there's a weakness, will it be difficult to fix given its hard to gain strength in a cut? As in, is physical therapy more difficult in a cut?
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Congrats on all of the progress you are making. I love when it starts to build momentum and then making better nutrition decisions almost becomes an automatic default.

That and for me tight pecs and rotator cuffs keep me from getting my arms rotated all the way back. So I need to start working on these a little too. Also my mid back is pretty thick so might be harder for me to get to the wall.

No, as far as therapy work I would not say there is any effect like that. It is more neural training, muscle activation. and opening up tight areas than it is something that has to be recovered from physically.
 
Dustin07 said:
Do you feel like you're being severely limited by a low calorie lifestyle already?
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Well, at some level with the mild PEM here and there, yeah, but it's still so much better then before.
MrKleen73 said:
Congrats on all of the progress you are making. I love when it starts to build momentum and then making better nutrition decisions almost becomes an automatic default.
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Thanks. I think eating more overall and in particular for breakfast has been key.
That and for me tight pecs and rotator cuffs keep me from getting my arms rotated all the way back. So I need to start working on these a little too. Also my mid back is pretty thick so might be harder for me to get to the wall.

No, as far as therapy work I would not say there is any effect like that. It is more neural training, muscle activation. and opening up tight areas than it is something that has to be recovered from physically.
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Gotcha. Makes sense. Thanks.
 
Today's Macros
2,761 kcal
208g pro
61g fat
340g cho (52g fiber and 78g sugar) 😆

Probably too much fiber! Some of that sugar was 4 graham crackers sheets, so maybe 15-20g junk sugar...rest was dairy and fruit.

Step count was at least 7k. Went trail riding again, probably about 3 miles. Ate some extra today to compensate for that because we rode pretty hard.
 
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GreenMachineX said:
Went trail riding again, probably about 3 miles. Ate some extra today to compensate for that because we rode pretty hard.
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that's dope. I have toyed with the idea of getting back into riding for the past few years for the 'free cardio', I really miss it but man bikes have gotten expensive.
 
Dustin07 said:
that's dope. I have toyed with the idea of getting back into riding for the past few years for the 'free cardio', I really miss it but man bikes have gotten expensive.
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Yeah, we're still riding the ones we got about 15 years ago. $500 each which I think used to be a fair price. Unsure what they cost now. My son's Walmart mountain bike is doing just fine though lol
 
GreenMachineX said:
Yeah, we're still riding the ones we got about 15 years ago. $500 each which I think used to be a fair price. Unsure what they cost now. My son's Walmart mountain bike is doing just fine though lol
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I think 2k is entry level for mtb now and around $1k is decent for BMX. I weight 30-40lbs more than when I rode hard so I know I'm going to put a lot of abuse on the bike and body if I started riding again, I'd likely opt for shoulder gear since I have that steel plate in my clavicle now.

local shop:
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these trails are not far from me, looks like a blast but I immediately sense my collarbone snapping lol

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Dustin07 said:
I think 2k is entry level for mtb now and around $1k is decent for BMX. I weight 30-40lbs more than when I rode hard so I know I'm going to put a lot of abuse on the bike and body if I started riding again, I'd likely opt for shoulder gear since I have that steel plate in my clavicle now.

local shop:
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these trails are not far from me, looks like a blast but I immediately sense my collarbone snapping lol

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That's awesome. I'm only hitting a couple inches of air going over any jumps, so I'm nowhere close to buying anything like that. Everything is so overpriced now. Makes me crazy.
 
GreenMachineX said:
Everything is so overpriced now. Makes me crazy.
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its insane, although I think the quality of the 'base model' bikes are much higher now. I noticed last time I was at the shop that even entry level bikes had decent 3pc cranks etc and I remember back in the day when I was racing for sponsors that was like a $300-400 upgrade.
 
Dustin07 said:
its insane, although I think the quality of the 'base model' bikes are much higher now. I noticed last time I was at the shop that even entry level bikes had decent 3pc cranks etc and I remember back in the day when I was racing for sponsors that was like a $300-400 upgrade.
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I don't know what means but sounds good lol
 
Dustin07 said:
I think 2k is entry level for mtb now and around $1k is decent for BMX. I weight 30-40lbs more than when I rode hard so I know I'm going to put a lot of abuse on the bike and body if I started riding again, I'd likely opt for shoulder gear since I have that steel plate in my clavicle now.

local shop:
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these trails are not far from me, looks like a blast but I immediately sense my collarbone snapping lol

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Haha 2K is far from entry price for anyone not trying to be competitive. You can get a mountain bike for 250 brand new that will do the trick for most people riding and getting started. You should be able to find something a bit better used for closer to that price too, and some pretty decent options for around $500. I understand you were a competitive rider but you don't need that type of riding with your current priorities Mr Snap the collar bone! ;) You need a $500 used bike with a tune up so you can ride trails like a 40 Year Old man prioritizing his lifting and avoiding injury so he doesn't mess up his training. You don't need a $2000 bike for that. You need a $2000 bike to push the limits of biking, not get exercise on a trail.

BTW look at this fool shred this mountain on a regular skinny tired road bike!!! He's nuts!
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GreenMachineX said:
I don't know what means but sounds good lol
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lol it's just stronger, faster, holds up better. the crank is the part that the pedals attach to. When we were hitting big air and landing hard 1pc cranks would bend like crazy. they were dirt cheap, you could replace 1pc cranks for like $20-40 every time you bent them in half and snapped your ankle but the 3pc spun faster and never bent or broke. although occasionally an arm (and therefore your pedal) would come off lol
 
MrKleen73 said:
BTW look at this fool shred this mountain on a regular skinny tired road bike!!! He's nuts!
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lol those wheels wouldn't last one day for me. I went through so many rims I eventually had to upgrade to Araya Suns just to stop bending them in half. I broke the drop outs and the neck on 2 different frames when I was sponsored and the finally made me upgrade to a Torker XL after I snapped the front forks off my John Purse Signature Redline Pro XL

we were street riding in Boise after a nationals event and I just came down hard, the whole front stem busted off, my face went forward and the front wheel slammed me right in the mouth lol. I loved the Torker upgrade but the part that hurts most is that I dont' have either of these any more and it turns out my child hood is now other peoples collectibles hanging in their garages haha

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Haha, yes those bikes are awesome, and sounds like you definitely needed that back then. However, my point was, unless you were going back to being a biker not a lifter you aren't going to be riding like that. Your riding will be a lot more subdued, because now you are trying to be the best lifter you can, not the best biker you can. Being the best biker you can is pretty risky for someone trying to hit best all time lifts as one of their main goals. So I am sure you could get by with a bike good enough for a typical hobbyist with that in mind. Now if you don't think you can ride without going balls out then that is something else to consider.
 
Also, admittedly, I don't think I have the balls to ride like I used too. Which was never anything like you but I am old enough now I worry about not getting injured. So I am far less likely to try to catch 3 foot of air, but may be okay with a foot after getting reacquainted with riding.
 
GreenMachineX said:
Seated DB OHP 4 x 8 x 70's
Dips 4 x 8 x BW
Upright Row 3 x 8 x 40
DB Lateral Raise 2 x 10 x 5's
Iso-Lateral CG Incline Press 3 x 8 x 101
One Arm Rope Pressdown 4 x 8 x 16.5

Lateral delts are finally working. It's been a long time since I felt any Lateral delt work in the right place. Pretty sure I've just been working the supraspinatus most of the time 😆
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Weight: 215.8

Seated DB Press 4 x 9/9/9/8 x 70's
Dips 5 x 8/8/8/8/6 x BW
Iso-Lateral CG Incline Press 3 x 8/6/6 x 101
Upright Row 2 x 8 x 40, 8 x 30
DB Lateral Raise 3 x 10 x 5's
One Arm Rope Pressdown 4 x 8 x 16.5

That 5th set of Dips got me pretty good...been stuck at sets of 8 for too long, so figured adding sets might be the way.

The Iso-Lateral Incline Press is weird. Something about the angle significantly weakens me; just doesn't feel right. Any other suggestions for upper/inner chest?
 
MrKleen73 said:
Also, admittedly, I don't think I have the balls to ride like I used too. Which was never anything like you but I am old enough now I worry about not getting injured. So I am far less likely to try to catch 3 foot of air, but may be okay with a foot after getting reacquainted with riding.
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Yeah, that's what I'm saying. Weighing the risk to reward ratio, I don't need to do anything crazy. I want to be able to do a little of everything and for a long time.
 
Dustin07 said:
does not compute 😅😅

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can't let the old man in ;)
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You try that sh*t now, you will suddenly realize he is already there, and his knees aren't up for that sh*t anymore. Pretty sick jump man. I am pretty sure I have only jumped that high once before. Similar set up bit I misjudged the landing and came nose down on the crest of the 2nd hill. Gooseneck stripped, I flew forward and ruptured my sack on the gooseneck before smashing my face on either the front wheel or ground. I remember getting up and grabbing my nuts and when my hand came out with blood I almost lost my sh*t! My riding calmed down quite a bit for a while after that.
 
GreenMachineX said:
Any other suggestions for upper/inner chest?
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what about some variation of flies? I rarely run db flies, always machine, but I adjust the height of the seat (or stand) a lot to find the sweet spot.

MrKleen73 said:
You try that sh*t now, you will suddenly realize he is already there, and his knees aren't up for that sh*t anymore. Pretty sick jump man. I am pretty sure I have only jumped that high once before. Similar set up bit I misjudged the landing and came nose down on the crest of the 2nd hill. Gooseneck stripped, I flew forward and ruptured my sack on the gooseneck before smashing my face on either the front wheel or ground. I remember getting up and grabbing my nuts and when my hand came out with blood I almost lost my sh*t! My riding calmed down quite a bit for a while after that.
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dude that feels really really familiar... that jump there is the one that got me to start wearing a helmet. tried to whip it, didn't get the wheels back and catapulted myself into the dirt face first inches from a boulder. knocked myself unconscious twice racing, but both times with a full face helmet on. we had this MONSTER set of doubles behind an elementary school back in the day that was almost double the size of these. it's the only place I ever tried back flips. didn't land any of them, but it was so tall and the dirt was so soft, nobody got hurt bad there, it was the best riding I ever had!! I hated skate parks for that reason. the injury potential was through the roof. too much metal and concrete for me, I always always preferred dirt...

I rode until I think age 28, that was my last race when I snapped my collarbone and started shifting gears. when my mind gets wandering about riding now days sometimes I wonder if I'd even know how.
 
we unfortunately didn't carry a hundred cameras and smart phones back then, any pictures I have or video are 8mm or like 35m snap shots that i'd get developed at safeway back in the day lol
 
Dustin07 said:
what about some variation of flies? I rarely run db flies, always machine, but I adjust the height of the seat (or stand) a lot to find the sweet spot.



dude that feels really really familiar... that jump there is the one that got me to start wearing a helmet. tried to whip it, didn't get the wheels back and catapulted myself into the dirt face first inches from a boulder. knocked myself unconscious twice racing, but both times with a full face helmet on. we had this MONSTER set of doubles behind an elementary school back in the day that was almost double the size of these. it's the only place I ever tried back flips. didn't land any of them, but it was so tall and the dirt was so soft, nobody got hurt bad there, it was the best riding I ever had!! I hated skate parks for that reason. the injury potential was through the roof. too much metal and concrete for me, I always always preferred dirt...

I rode until I think age 28, that was my last race when I snapped my collarbone and started shifting gears. when my mind gets wandering about riding now days sometimes I wonder if I'd even know how.
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Yeah, maybe flies would work.
 
Weight: 215.6

Yesterday's Macros
2,471 kcal
204g pro
64g Fat
266g cho

18k steps.

I'm surprised my weight isn't lower given the amount of kcal and steps I did, based on history unless my glycogen is already pretty depleted. One more day to set a new low for the week.

Mild PEM today, but not too big of a deal.
 
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GreenMachineX said:
One more day to set a new low for the week.
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When I was cutting in the past, if I sorta lived by a 80/20 lifestyle then inevitably I'd plan to let my hair down on the weekend when it came to nutrition. I always knew Monday would weigh in the highest, so Fridays were always the finish line each week to measure progress for me.
 
Dustin07 said:
When I was cutting in the past, if I sorta lived by a 80/20 lifestyle then inevitably I'd plan to let my hair down on the weekend when it came to nutrition. I always knew Monday would weigh in the highest, so Fridays were always the finish line each week to measure progress for me.
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Gotcha. Yeah, that's basically what I'm doing. It worked for me before, about 8 years ago, but I cant cheat as much as I did then. Went from 272 to 232 like that.

How long was your hair?

🤪
 
The clavicular pec isn't hard to hit. A mild to steep incline with something that can come up and in. Personally I would recommend full ROM DB Incline Presses or DB Incline Fly Presses. Cable Crossovers from the bottom with your hands in a supinated position coming up to face or forehead height will really light them up too. Other than that as @Dustin07 mentioned sit nice and low in a straight arm fly machine so the bottom of your hands are about chin height, and bring the weight all the way in. No squeeze just slowly change direction and let the weight stretch you slowly back as far as you can comfortably stretch.
 
GreenMachineX said:
Weight: 216.8

Rack Pull 4 x 4 x 275
Leg Press 15x180, 12x270, 2 x 8 x 360
Mid-Row Machine 12x165, 10x185, 2 x 8 x 205
Cable Pull-Aparts 8 x 54, 10x46, 9x46
Shrug Machine 3 x 10/10/10 x 140
Hammer Curls 3 x 10/10/7 x 25's

Hamstrings still very sore from Hamstring curls on Tuesday, so lightened the load on Rack pulls, and felt weak anyway after starting so it turned out just right. Actually, everything was still sore from Tuesday lol pushed through anyway.
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Rack Pull 5x315, 4x335, 3x355, 5x225
Leg Press 12x270, 3 x 10/10/8 x 360
Mid-Row Machine 10x185, 3 x 8 x 205
Cable Pull-Aparts 2 x 8 x 46, 8 x 40
Shrug Machine 10x90, 8x140, 2 x 6 (+2 cheats) x 160
Incline DB Curls 4 x 8/6/6/6 x 25's

Gassed out.

Gonna have to back off the Leg Curls a little on Tuesdays. The soreness is really making the Rack Pull rough.

Quads wrecked after the Leg Press. Pretty obvious I don't squat with my quads.

Felt my left lat working finally. Weight up on rows also.

@MrKleen73 and @Dustin07 I'll try both suggestions this week. Probably a fly variation after Flat FB Press, and Incline DB Press after dips.
 
GreenMachineX said:
Rack Pull 5x315, 4x335, 3x355, 5x225
Leg Press 12x270, 3 x 10/10/8 x 360
Mid-Row Machine 10x185, 3 x 8 x 205
Cable Pull-Aparts 2 x 8 x 46, 8 x 40
Shrug Machine 10x90, 8x140, 2 x 6 (+2 cheats) x 160
Incline DB Curls 4 x 8/6/6/6 x 25's

Gassed out.

Gonna have to back off the Leg Curls a little on Tuesdays. The soreness is really making the Rack Pull rough.

Quads wrecked after the Leg Press. Pretty obvious I don't squat with my quads.

Felt my left lat working finally. Weight up on rows also.

@MrKleen73 and @Dustin07 I'll try both suggestions this week. Probably a fly variation after Flat FB Press, and Incline DB Press after dips.
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Is lower chest or upper chest your weak point? If upper I would suggest you do inclines first in your chest work. It is going to hit the lower chest too, but will give the most effort to the weak part you are trying to build.
 
MrKleen73 said:
Is lower chest or upper chest your weak point? If upper I would suggest you do inclines first in your chest work. It is going to hit the lower chest too, but will give the most effort to the weak part you are trying to build.
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MrKleen73 said:
Is lower chest or upper chest your weak point? If upper I would suggest you do inclines first in your chest work. It is going to hit the lower chest too, but will give the most effort to the weak part you are trying to build.
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Well, I thought it was upper chest, but when I looked in the mirror sitting in the leg press today, my upper chest looked awesome. So, in not sure anymore lol
 
GreenMachineX said:
Well, I thought it was upper chest, but when I looked in the mirror sitting in the leg press today, my upper chest looked awesome. So, in not sure anymore lol
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Take some pics and post em up. We can let you know what we think. If neither are weak you might just alternate which one goes first on different sessions or different mesos.
 
Weight: 215.6

Final thoughts for this week...ended up .6 lower than last week, but I think I look leaner and muscles filled out more. Sleeping better and less PEM overall. Don't feel "overstimulated" all the time anymore and actually feel relaxed most of the time. I'm wondering if 8mg testosterone cyp daily is working. Labs in a couple more weeks to verify.
 
GreenMachineX said:
Today's Macros
2,386 kcal
205g pro
57g fat
268g cho

10.8k steps
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These macros look almost like I am looking at a lot of my days recently. I find the higher carb lower fat to be better for me to get in higher calories with less fat gain.
GreenMachineX said:
Weight: 215.6

Final thoughts for this week...ended up .6 lower than last week, but I think I look leaner and muscles filled out more. Sleeping better and less PEM overall. Don't feel "overstimulated" all the time anymore and actually feel relaxed most of the time. I'm wondering if 8mg testosterone cyp daily is working. Labs in a couple more weeks to verify.
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Awesome man, you deserve to feel good. I hope this improvement sticks around for you Brother!
 
MrKleen73 said:
These macros look almost like I am looking at a lot of my days recently. I find the higher carb lower fat to be better for me to get in higher calories with less fat gain.
Awesome man, you deserve to feel good. I hope this improvement sticks around for you Brother!
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Yeah, I noticed your fat intake being pretty low, so I'm following suit kind of. Although there's multiple factors over the years, I don't think the moderate fat thing works for me. And thanks!

Minimal PEM today! Maybe time to push the workouts harder too...
 
A pattern I'm noticing though...TMI incoming...

When I eat super clean like this, my bowel movements become irregular, as in I just don't have to go. Then when I eat a big cheat or refeed on the weekend, I got a couple normal days of volume and movement. I'm getting on average 35 to 40g fiber per day though.
 
Weight: 215.4

Yesterday's Macros
2,571 kcal
210g pro
79g fat
259g cho

19k steps.

Cheat meal tonight. Gonna pull some carbs from earlier in the day to mitigate some damage. Not really sure how far off the rails I'll go.
 
Today's Macros
4,239 kcal
256g pro
185g fat
397g cho

At least 6k steps, then several miles trail riding, which always messes up the step count.

Guessing on the macros because dinner was a big little Caesars cheat meal plus a few peanut butter cookies and some ice cream.
 
GreenMachineX said:
A pattern I'm noticing though...TMI incoming...

When I eat super clean like this, my bowel movements become irregular, as in I just don't have to go. Then when I eat a big cheat or refeed on the weekend, I got a couple normal days of volume and movement. I'm getting on average 35 to 40g fiber per day though.
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I feel like crap (no pun intended) if I hadn't hit the restroom by 9am every morning. I'm more like a 6:30am guy like clock work but I will say eating a ton after a day of fasting for instance, has me in there like 6 times the next day lol.
 
Dustin07 said:
I feel like crap (no pun intended) if I hadn't hit the restroom by 9am every morning. I'm more like a 6:30am guy like clock work but I will say eating a ton after a day of fasting for instance, has me in there like 6 times the next day lol.
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Yeah man...had that big cheat last night...went 4 times already today 😆

Currently working out...man, sleeping great and feeling great doesn't mean I'll perform great...
 
When you eat a lot of food, you take a lot of poops. When you’re eating less, expect less frequent or lower volume movements. Even with healthy food-based fiber intake.

3 weeks ago I had 2-4 movements a day. Now I occasionally have a day where I don’t go once. Probably 6/7 days. When I begin more intense fasting, it can be down to eod.

This is why you hear about some folks adding psyllium husk/Metamucil. Just 1tsp daily will add a lot of bulk to keep pushing things through the pipe more regularly.
 
GreenMachineX said:
Weight: 218.4

Flat DB Press 4 x 8/8/8/6 x 90's
Standing OHP 4 x 8/8/8/8 x 105
Machine Delt Raise 4 x 10/9/9/10 x 50
CG Iso-Lateral Incline Press 3 x 8/8/8 x 101
Skullcrushers 3 x 8/8/8 x 50
Db Lateral Raise 2 x 10 x 5's
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Weight: 218.0

Flat DB Press 4 x 8/6/5/5 x 90's
Standing OHP 4 x 10/10/10/8 x 95
CG Iso-Lateral Incline Press 4 x 8 x 101
Skullcrushers 4 x 8/8/8/8 x 45
Machine Delt Raise 4 x 10/10/10/10 x 50
DB Lateral Raise 2 x 12 x 5's

Workout started terribly with db Press and ohp. Performance came back by the time I hit the 3rd exercise, but just never got that CNS revving like I usually do.
 
Weight: 215.4

One day after the massive cheat meal and I'm back to my previous lowest week from last week. Goal for this week is 214.0.
 
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