Building Back Up

Dustin07 said:
I tend to put on a lot and reapply before big sets as part of my mental game, just a habit lol. Honestly I even use it when I bench but some of the cheapo bars are a little slick....

For deadlifts at a box gym though, for sure pretty rare to find great bars at a gym where hundreds of people abuse them, chalk is a lifesaver
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Agreed. All the bars are smoothed over 😆
 
GreenMachineX said:
Traditional DL 4x315, 4x335, 4x355, 3x375
Mid-Row Machine 12x205, 10x225, 8x245, 7x265
Machine Shrugs 3 x 8/10/8 x 160
Cable Pull-Aparts 3 x 10 x 40
Hammer Curls 3 x 10/8/8 x 30's
Scapular Depression on Lat Pulldown 2 x 10

Much better workout than recently. Fought through the lethargy and increase reps on the build up sets for DL, and instead weight and reps on rows. Hammer Curl down a little I think as a result of progressing the previous so thats OK.

Time to get serious cutting...my son called me fat 😆
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Nice session! Ouch, it sucks when it comes from one of the kiddos, they can hit you with an honesty that cuts deep.
 
Dustin07 said:
gets so frustrating. I remember my old gym when I was maxing out at like 425 ish and I could barely pick up 365 for even one rep cause it was like the barbells were soaked in butter.
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It’s also frustrating if they have truly cheap bars. Not just the run of mill stuff you usually see at health clubs that just have bad knurling or maybe lousy bearings, but 45lb bars that actually can’t handle much over 400lbs.

I bet it’s less common now, but I remember about 8 years ago going home to visit my mom at Christmas. Went to a health club where all the bars were exactly the same. Did my squat work with 455 and I had actually ruined the bar by the end, bending it significantly. They had nothing posted about limiting weights or different bars to use, so it was on them.
 
Weight: 219.4

Yesterday's Macros
2,662 kcal
225g pro
69g fat
281g cho

12k steps.

Weight coming back down still. Holding plenty of glycogen. Sleeping pretty good even with dropping my lunesta dose to 1.5mg at night. I feel better throughout the day too since the drop in dose.

Was planning to hit upper push today, but upper chest, medial delts and tris are still a bit sore from Sunday so I'm going to take one more day off.
 
Good stuff!
 
I've been thinking about something I think @Hyde Said a while ago about protein intake. My average intake is 190-220g per day which is about the upper end of the 1.6 to 2.2 gram per kilogram recommendation from the SBS guys. Would there be any benefit to staying on the lower end of that to be able to increase carb intake more? For example, eating at 170g pro and more like 350g carb or more to cut?
 
GreenMachineX said:
I've been thinking about something I think @Hyde Said a while ago about protein intake. My average intake is 190-220g per day which is about the upper end of the 1.6 to 2.2 gram per kilogram recommendation from the SBS guys. Would there be any benefit to staying on the lower end of that to be able to increase carb intake more? For example, eating at 170g pro and more like 350g carb or more to cut?
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If you are in a consistent deficit, you can benefit (as far as better muscle retention) from having protein HIGH for the extra nitrogen balance. Like a gram per lb, or even more if satiety is the driving factor, not muscle preservation, or if carbs are getting quite low.

But I don’t think it REALLY matters that much in the big scheme of things. Do what makes your life best. What’s going to make the biggest difference is you not regaining 8lbs rapidly that takes you 2 weeks to get back off, not picking a couple pieces of fruit over an extra piece of chicken per day.
 
Nice, another drop today! Congrats!
 
GreenMachineX said:
Thank you sir. Getting close to 215 again. Gonna keep at it. One cheat meal planned on Sunday evening, but going to keep it light compared to usual.
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You cut those cheats down to once every 2-3 weeks and I bet your progress improves greatly.
 
GreenMachineX said:
Agreed. I just need to keep the kcal under control...like so I hit maintenance for the day so the function we attend every Sunday evening is still enjoyable.
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Oh you don't like any of the people there? That sounds like a horrible outing.

Judging calories in food others have prepared is almost impossible, especially when being prepared by someone trying to make it taste good. Lots of hidden calories and stuff.
 
Seated DB OHP 4 x 10/10/10/12 x 70's
CG Bench 3 x 12/8/8 x 135
Incline DB Press 3 x 8/8/9 x 45's
Mr. Kleen's DB Lateral Raise 15x10's, 2 x 12 x 12.5's (last set drop to 5's x 8)
Triceps Pressdown 3 x 10 x 27.5
Triceps Dips 2 x 12
Chest Dip 12 x BW

Those 70's on ohp felt easy! Got 12 on the last set amrap so time to move back to the 75's.
@MrKleen73 unsure how I feel about those Lateral Raise you linked in the video, so I think I'll do strict lighter Lateral Raise once and those once per week as well because they do feel different.
 
GreenMachineX said:
Seated DB OHP 4 x 10/10/10/12 x 70's
CG Bench 3 x 12/8/8 x 135
Incline DB Press 3 x 8/8/9 x 45's
Mr. Kleen's DB Lateral Raise 15x10's, 2 x 12 x 12.5's (last set drop to 5's x 8)
Triceps Pressdown 3 x 10 x 27.5
Triceps Dips 2 x 12
Chest Dip 12 x BW

Those 70's on ohp felt easy! Got 12 on the last set amrap so time to move back to the 75's.
@MrKleen73 unsure how I feel about those Lateral Raise you linked in the video, so I think I'll do strict lighter Lateral Raise once and those once per week as well because they do feel different.
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Yeah, they aren't easy to get right, it took me a couple times to get them down but i definitely like them. However do what you can tell is working the most but if you didn't feel them well it might be worth giving a little time swinging them at different angles to find which way isolates your medial delts the most. Nothing wrong with doing them multiple ways either. Different type of stimulation are always good.
 
MrKleen73 said:
Oh you don't like any of the people there? That sounds like a horrible outing.

Judging calories in food others have prepared is almost impossible, especially when being prepared by someone trying to make it taste good. Lots of hidden calories and stuff.
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My mother in law will just throw sticks of butter into things like green beans, corn etc. If I am cutting down, I stick to just the meats or something like fresh salad, or just fast & sit at the table.
 
Hyde said:
My mother in law will just throw sticks of butter into things like green beans, corn etc. If I am cutting down, I stick to just the meats or something like fresh salad, or just fast & sit at the table.
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Yeah, that is why I asked if he did not like anyone there when he said at least it could be enjoyable. For me a social event is less about food now and more about the people I am socializing with. However that has just really been since my mentality changed from bringing in the longer fasts regularly and not eating during social events and not finding them any less enjoyable. If anything maybe more so because at the end I was also proud of myself.
 
MrKleen73 said:
Yeah, that is why I asked if he did not like anyone there when he said at least it could be enjoyable. For me a social event is less about food now and more about the people I am socializing with. However that has just really been since my mentality changed from bringing in the longer fasts regularly and not eating during social events and not finding them any less enjoyable. If anything maybe more so because at the end I was also proud of myself.
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No no, I just enjoy food. Simple as that.
 
Weight: 218.4

Yesterday's Macros
3,308 kcal
257g pro
95g fat
347g cho

9k steps.

Planned to hit 2900 to 3k kcal and underestimated until I actually calculated in Macrofactor.
 
GreenMachineX said:
No no, I just enjoy food. Simple as that.
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I actually figured that much... ;)

I just also wanted to point out that if you enjoy the people's company there is still plenty of enjoyment to be had at a social function even if you choose to eat well.

Secondly, I love food too, but I honestly think I love being leaner a little more once I am actually there. I am dreading the idea of losing my abs during this bulk after working so hard to get them. However, I got to do it. Plus, I am not going to lie, I am already to the point of getting stuffed very easily. I know I will adjust as I move along up to a certain point but even now eating as much as I am right now is not really enjoyable. It's as harder than forcing myself into a deficit for sure.

Not saying you will enjoy it more than food because, well... I do have a level of vanity that really assists in that once I start looking good.
GreenMachineX said:
Weight: 218.4

Yesterday's Macros
3,308 kcal
257g pro
95g fat
347g cho

9k steps.

Planned to hit 2900 to 3k kcal and underestimated until I actually calculated in Macrofactor.
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I hate it when I do that, but it is easy to do.
 
MrKleen73 said:
I actually figured that much... ;)

I just also wanted to point out that if you enjoy the people's company there is still plenty of enjoyment to be had at a social function even if you choose to eat well.

Secondly, I love food too, but I honestly think I love being leaner a little more once I am actually there. I am dreading the idea of losing my abs during this bulk after working so hard to get them. However, I got to do it. Plus, I am not going to lie, I am already to the point of getting stuffed very easily. I know I will adjust as I move along up to a certain point but even now eating as much as I am right now is not really enjoyable. It's as harder than forcing myself into a deficit for sure.

Not saying you will enjoy it more than food because, well... I do have a level of vanity that really assists in that once I start looking good.

I hate it when I do that, but it is easy to do.
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The eating is the hardest part.
 
GreenMachineX said:
Close Grip Bench 3 x 10/10/8 x 145
Mid-Row Machine 3 sets
Safety Bar Squat (unsure of bar weight) 2 x 5 x 140
DB Lateral Raise 3 x 12 x 10's
Rock-It OHP 3 sets
Single Leg Curls 3 sets left leg, 2 sets right leg
Incline DB Curl 3 x 6 x 30's

Feeling like trash every day again, but this time around I don't feel overstimulated, but fatigued and lazy.
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Straight Bar Pullup 3, 3, 3, 1, 1, 1 + 3 negatives
Safety Bar Squat 4 x 6 x 195
Romanian Rack Pull 5x135, 5x185, 8x225 (last set RPE9)
Mid-Row Machine 2 x 8 x 205
Facepulls 3 x 12/10/10 x 16.5
Incline DB Curl 3 x 8/9/8 x 25's

Where has the Safety Bar been my whole life? I love it. Feels like a squat should, and keeps me Upright instead of turning it into a hip hinge exercise. I'm significantly weaker though. Tried to hit the row Machine, but by then I was feeling pretty rough so I'm not sure I got anything out of it lol.
 
GreenMachineX said:
Straight Bar Pullup 3, 3, 3, 1, 1, 1 + 3 negatives
Safety Bar Squat 4 x 6 x 195
Romanian Rack Pull 5x135, 5x185, 8x225 (last set RPE9)
Mid-Row Machine 2 x 8 x 205
Facepulls 3 x 12/10/10 x 16.5
Incline DB Curl 3 x 8/9/8 x 25's

Where has the Safety Bar been my whole life? I love it. Feels like a squat should, and keeps me Upright instead of turning it into a hip hinge exercise. I'm significantly weaker though. Tried to hit the row Machine, but by then I was feeling pretty rough so I'm not sure I got anything out of it lol.
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It’s the best specialty bar. If someone only ever gets one bar besides a basic power bar, that’s the one really worth it.
 
GreenMachineX said:
Straight Bar Pullup 3, 3, 3, 1, 1, 1 + 3 negatives
Safety Bar Squat 4 x 6 x 195
Romanian Rack Pull 5x135, 5x185, 8x225 (last set RPE9)
Mid-Row Machine 2 x 8 x 205
Facepulls 3 x 12/10/10 x 16.5
Incline DB Curl 3 x 8/9/8 x 25's

Where has the Safety Bar been my whole life? I love it. Feels like a squat should, and keeps me Upright instead of turning it into a hip hinge exercise. I'm significantly weaker though. Tried to hit the row Machine, but by then I was feeling pretty rough so I'm not sure I got anything out of it lol.
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Oh yeah it is an AWESOME Bar. Here is something to take note of. If you keep the handles high it is a little more like a high bar / Front Squat on how it hits your legs. If you pull the handles down to your chest then it is more like a low bar squat and if you ever get stuck in the hole holding the handles up for more quad just pull down on the handles at the sticking point and it will shift to a more advantageous position but hit the posterior chain more on the way up. Also not a bad way to do a mechanical drop set. IE same weight just making the lift easier through leverage and weight distribution.
Hyde said:
It’s the best specialty bar. If someone only ever gets one bar besides a basic power bar, that’s the one really worth it.
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Agreed, I still have mine, but not too sure I will ever be able to use it again. I may end up seeing if I can sell it to someone, or trade it to the new gym for 4 months of membership dues or something. However there is this small part of me that hopes I may be able to use it again someday since it is padded but not going to risk even trying until after I am done with the competition stuff. Just not worth the risk of slowing progression at this time.
 
MrKleen73 said:
Oh yeah it is an AWESOME Bar. Here is something to take note of. If you keep the handles high it is a little more like a high bar / Front Squat on how it hits your legs. If you pull the handles down to your chest then it is more like a low bar squat and if you ever get stuck in the hole holding the handles up for more quad just pull down on the handles at the sticking point and it will shift to a more advantageous position but hit the posterior chain more on the way up. Also not a bad way to do a mechanical drop set. IE same weight just making the lift easier through leverage and weight distribution.

Agreed, I still have mine, but not too sure I will ever be able to use it again. I may end up seeing if I can sell it to someone, or trade it to the new gym for 4 months of membership dues or something. However there is this small part of me that hopes I may be able to use it again someday since it is padded but not going to risk even trying until after I am done with the competition stuff. Just not worth the risk of slowing progression at this time.
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You can also push it back further down the traps and keep the handles up more for more of a lowbar style posterior-focused squat. If you pull the pad all the way forward you can take your hands off entirely and stay more upright for more quads. You can also put your hands on the uprights to do Hatfield squats with the safety bar.

I seriously won’t even do straight bar goodmornings or lunges anymore; if I do a GM or lunge I use the safety bar so I don’t have to focus on keeping the bar from rolling at the bottom when fatigued.

And if you have a model that lets you unscrew the handles, it’s the best way to do JM Presses. Just lower until the yoke touches, then roll it back towards your chin.
 
Hyde said:
You can also push it back further down the traps and keep the handles up more for more of a lowbar style posterior-focused squat. If you pull the pad all the way forward you can take your hands off entirely and stay more upright for more quads. You can also put your hands on the uprights to do Hatfield squats with the safety bar.

I seriously won’t even do straight bar goodmornings or lunges anymore; if I do a GM or lunge I use the safety bar so I don’t have to focus on keeping the bar from rolling at the bottom when fatigued.

And if you have a model that lets you unscrew the handles, it’s the best way to do JM Presses. Just lower until the yoke touches, then roll it back towards your chin.
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Shoot, that might just be good enough reasons to keep it around. I have never done a good morning on them, but I love doing them on the Power Squat at the gym now. So I would probably really enjoy them with the bar since the weight would be pushing me forward more than down. Might be worth a try.
 
Weight: 217.4

Yesterday's Macros
2,885 kcal
211g pro
92g fat
304g cho

12k steps.

Just about a perfect day of Macros, steps and the workout, resulting in pretty good sleep and minimal PEM today. Weight down another pound. I now firmly believe my maintenance kcal are 3200 which is why I was able to eat roughly 2500 per day with a massive chest meal on Sunday evenings and still lose weight. 2 cheat meals is too much though. I also suspect having kcal in a 800-1000 deficit resulted in the muscle loss I was talking about a few days ago. Gonna keep at it and reign in those cheat meals...until next weekend when we're at an amusement park/resort area with some of the best food around, but will attempt to not go completely bonkers.
 
Do you guys trust nutritional information put out by restaurants or other places? We're headed to movie tavern tonight to see Godzilla Minus One and see they have calories listed. Hard to believe the double cheeseburger and Caesar salad will only be 1000 kcal...
 
GreenMachineX said:
Do you guys trust nutritional information put out by restaurants or other places? We're headed to movie tavern tonight to see Godzilla Minus One and see they have calories listed. Hard to believe the double cheeseburger and Caesar salad will only be 1000 kcal...
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If portions are small enough, and they cook to the exact specs those estimations are based on. But the truth is, if they get heavy with oil, condiments, dressings…it can be pretty different. The guy with the mayo tube sure isn’t weighing out a tbsp on a food scale for you
 
Hyde said:
If portions are small enough, and they cook to the exact specs those estimations are based on. But the truth is, if they get heavy with oil, condiments, dressings…it can be pretty different. The guy with the mayo tube sure isn’t weighing out a tbsp on a food scale for you
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Good points. When I eat out, I'll shoot for something under my caloric limit then. Thanks.
 
Weight: 217.2

Yesterday's Macros
2,776 kcal
201g pro
125g fat
209g cho

10k steps.

Macros a little out of balance yesterday, but total calories were still at target.

Took some family pictures yesterday After my daughter's recital. Motivation to lose weight increased again 😆
 
GreenMachineX said:
Weight: 217.2

Yesterday's Macros
2,776 kcal
201g pro
125g fat
209g cho

10k steps.

Macros a little out of balance yesterday, but total calories were still at target.

Took some family pictures yesterday After my daughter's recital. Motivation to lose weight increased again 😆
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Funny how some family pictures can do that! Making good progress man keep it up.
 
Hyde said:
It’s also frustrating if they have truly cheap bars. Not just the run of mill stuff you usually see at health clubs that just have bad knurling or maybe lousy bearings, but 45lb bars that actually can’t handle much over 400lbs.

I bet it’s less common now, but I remember about 8 years ago going home to visit my mom at Christmas. Went to a health club where all the bars were exactly the same. Did my squat work with 455 and I had actually ruined the bar by the end, bending it significantly. They had nothing posted about limiting weights or different bars to use, so it was on them.
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for sure and in this day and age you can get good quality barbells for basically the same price as your shittiest quality barbells so I don't understand why they do that. I look at my local club the one in Tacoma is well outfitted, the other one by my office has absolute garbo barbells (except 1 good one). When you think of the cost to start one of these places with some 30+ treadmills, 1/2 dozen spin bikes, ellipticals, and maybe 5 to 8 barbells........

it's like **** man you have $60k into treadmills alone. You can't raise your barbel budget from $800 to $1600? they don't all have to be Eleikos!

although my old 24hr fitness I was at for like 15 years had just upgraded to legit wood oly platforms and all Eleiko plates and bars about a year before COVID, then failed during the shutdowns sadly.

GreenMachineX said:
Weight: 217.4

Yesterday's Macros
2,885 kcal
211g pro
92g fat
304g cho
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dude looking solid still! our macros are so similar except I run fats and total cals lower.
 
GreenMachineX said:
Wait, for gaining your total fat and kcal are lower then my cutting kcal?
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Right now I'm more at maintenance, eating higher cho for my lifting days and less on my rest days. When I was bulking I'm pretty sure I averaged about 2700-2800 calories. Only time I legit was crossing over 3k cals was if we went out on a date postwo and I crushed a philly cheesesteak or something. I think I just have a slow metabolism to be honest. but I did increase calories from like 1500 to 2500/2700 from sept 2022 to this year.
 
GreenMachineX said:
Today's Workout

Low Incline DB Press 3 x 10/10/8 x 75's
Rock-It Delt Press 12x138, 10x138, 8x178
Rock-It Machine Fly 3 x 8 x 80ish
DB Lateral Raise 3 x 10 x 10's (last set drop to 5's x 8)
Arnold Press 2 x 8/10 x 35's
Skullcrushers 3 x 8/10/9 x 50
OH Tri Cable Extension 3 x 8 x 27.5

That low Incline db Press really got my upper chest pumped. Definitely keeping that first from here forward. Ditching standing ohp because I think it's holding me back. Too fatiguing. Loving some of these Rock-It machines and will keep doing them, except the fly felt weird so next fly will be with cables or Pec Deck.
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Low Incline DB Press 3 x 10/9/8 x 80's
Roc-It OHP 12x158, 10x178, 8x198
Dips 7, 7, 8
DB Lateral Raise 15x10's, 12x12.5's, 10x12.5's +5 cheaters
Skullcrushers 3 x 10/9/8 x 50
Arnold Press 2x8x40's
OH Triceps Extension 7x27.5, 9x22.5
Left Arm Lateral Raise 19x5 lb
Left Arm incline Cable Press 10x17.6

Bringing most things down to 3 sets after looking through @MrKleen73 log a little more, except for the couple Left Arm Only exercises at the end bringing weaknesses to 4 sets. Dips was definitely better auxiliary work today after db Press. Felt good.
 
Dustin07 said:
Right now I'm more at maintenance, eating higher cho for my lifting days and less on my rest days. When I was bulking I'm pretty sure I averaged about 2700-2800 calories. Only time I legit was crossing over 3k cals was if we went out on a date postwo and I crushed a philly cheesesteak or something. I think I just have a slow metabolism to be honest. but I did increase calories from like 1500 to 2500/2700 from sept 2022 to this year.
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Gotcha. Make sense. Starting to wonder if my thyroid dose is too high. My labs look OK on regular laboratories, but those results are always very different vs. Quest Labs with regard to testosterone levels.
 
GreenMachineX said:
Gotcha. Make sense. Starting to wonder if my thyroid dose is too high. My labs look OK on regular laboratories, but those results are always very different vs. Quest Labs with regard to testosterone levels.
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it's hard to get an accurate baseline around here because everyone is using a different supplement or PED or Rx and even among us nattys (well, sorta) there is a mix of age groups, output, and in my case someone who likely chronically ate below maintenance too long. I told myself my new upper limit was 210lbs. (bear in mind, up from 183). I hit 207 last week at home with my wife and honestly it was the first time in like 12 years where I just felt and looked fat. I don't mind gaining weight for performance but I want to keep it productive. Today I was back down to 200.6lbs. trying to stay hydrated so I don't fool the scale, trying to keep cardio to LISS so I don't overdo it, and trying to eat for performance on my lifting days.
 
Dustin07 said:
it's hard to get an accurate baseline around here because everyone is using a different supplement or PED or Rx and even among us nattys (well, sorta) there is a mix of age groups, output, and in my case someone who likely chronically ate below maintenance too long. I told myself my new upper limit was 210lbs. (bear in mind, up from 183). I hit 207 last week at home with my wife and honestly it was the first time in like 12 years where I just felt and looked fat. I don't mind gaining weight for performance but I want to keep it productive. Today I was back down to 200.6lbs. trying to stay hydrated so I don't fool the scale, trying to keep cardio to LISS so I don't overdo it, and trying to eat for performance on my lifting days.
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I don’t think either of you guys can qualify as natty in any sense of that word

But yes, calorie needs very wildly based on muscle mass, hormones, activity, age, and recent/preceding diet.

Look at Mr. Kleen - look how much more he is eating suddenly, compared to not just when he was on his TRT months back but even just a month ago, when he was already blasting some. Yes his drugs changed some more, but also the deficit he had been in for an extended period (and associated fatloss) was substantial. Now, he’s eating 1500 more calories and staying the same weight while still leaning out.

Calories are not always this static thing like people love to wish they were.
 
Dustin07 said:
it's hard to get an accurate baseline around here because everyone is using a different supplement or PED or Rx and even among us nattys (well, sorta) there is a mix of age groups, output, and in my case someone who likely chronically ate below maintenance too long. I told myself my new upper limit was 210lbs. (bear in mind, up from 183). I hit 207 last week at home with my wife and honestly it was the first time in like 12 years where I just felt and looked fat. I don't mind gaining weight for performance but I want to keep it productive. Today I was back down to 200.6lbs. trying to stay hydrated so I don't fool the scale, trying to keep cardio to LISS so I don't overdo it, and trying to eat for performance on my lifting days.
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Man, we might be the same weight in a few months. Any idea what bf you might be? Pretty sure I got you beat still by a long shot lol

I've had the recent realization that I have no idea what I really look like. Looking back through pictures where I thought I was big, lean, fat, jacked, etc, and what I thought I saw in the mirror never matched what I felt lol
 
On another note...I feel like I should say my anxiety is greatly improved day to day. Overall, I just feel better and not worried about silly health things constantly. I can even tolerate small amounts of caffeine again!
 
GreenMachineX said:
I wish we could come up with a standard definition of natty that everyone could agree on.
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Resolve10 said:
Where do you think the confusion is? I don’t mean this in a snarky way, interested in where maybe you think the like is and where others do as well.
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Right, I feel like standard widely accepted definition is if you are taking any kind of exogenous hormone, even for medical purposes at what are considered in range/replacement therapeutic doses, you are not “natural”. Or if you take any drug of synthetic origin that is linked to some mechanism of increased performance (like Mk677, EPO, Cardarine).

It has to be black and white like this, because otherwise we would get someone who qualifies for TRT, has Hashimotos, is Type 2 diabetic, who needs anti-aging, with ADHD and a chronic pain issue who gets “optimized” onto a 250mg test e/wk, 25mcg T3/100mcg T4, as much insulin as they need, 2iu HGH daily, with a 100mg nandrolone decanoate/wk supplement “for their joints”, taking Adderall & script painkillers before a contest in a tested division/sport. Give me a pair of twins with only one getting access to that set of scripts, and I will tell you who will be the winner & loser between them.

Said another way, if USADA/WADA or the IPF prohibits it, it’s probably not natural.
 
I'll come back to that discussion in a little bit, but need some input for today's Workout.

My hams are still pretty sore (quads very minimally) from last Friday's Romanian Rack pulls and safety squat (that's 3 days in between workouts completely off). I'm supposed to do traditional DL with my lats/traps/bis today. I could...

A. Train through it.
B. Take another day off (which risks of not being adequately recovered for Friday's pull with lower workout though; can't push Friday's workout to Saturday either because we'll be out of town at a resort area).
C. Train DL light today and hit pull hard today to still to be ready for Friday's workout which consists of pullups, safety squat and Romanian Rack pull as the main lifts. If this option, how light on DL?
D. Doesn't matter. See how it feels when I get there and warmed up.

Any thoughts?

Otherwise, 6 hours sleep with a few wakeups, and stuck awake at 3:15am. Might not be ready to taper off lunesta. If tonight the same thing happens, I'll go back to 3mg. I've been at 1.5mg for a week. PEM feels pretty bad right now.
 
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Hyde said:
Now, he’s eating 1500 more calories and staying the same weight while still leaning out.
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it's still sorta mind blowing though to see how high his intake is for how great he's looking

GreenMachineX said:
Any idea what bf you might be? Pretty sure I got you beat still by a long shot lol
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probably like 17% ish now. I'm going to push that down a bit, I've sorta reached my mental upper limit for now.

GreenMachineX said:
I'll come back to that discussion in a little bit, but need some input for today's Workout.

My hams are still pretty sore (quads very minimally) from last Friday's Romanian Rack pulls and safety squat (that's 3 days in between workouts completely off). I'm supposed to do traditional DL with my lats/traps/bis today. I could...

A. Train through it.
B. Take another day off (which risks of not being adequately recovered for Friday's pull with lower workout though; can't push Friday's workout to Saturday either because we'll be out of town at a resort area).
C. Train DL light today and hit pull hard today to still to be ready for Friday's workout which consists of pullups, safety squat and Romanian Rack pull as the main lifts. If this option, how light on DL?
D. Doesn't matter. See how it feels when I get there and warmed up.

Any thoughts?

Otherwise, 6 hours sleep with a few wakeups, and stuck awake at 3:15am. Might not be ready to taper off lunesta. If tonight the same thing happens, I'll go back to 3mg. I've been at 1.5mg for a week. PEM feels pretty bad right now.
Click to expand...

I'm always sore and most of my best bench and pull days it takes me 3-5 light warm up sets before I can move right. that's why you'll seem me do like a 3 x 10 x 95lb bench on a day I'm working up to 300. or 10 x 185/185/225 deads. just takes me that long to get warm and comfy.

I have to listen to my fatigue level to self regulate my day if i'm going to pull back from planned training. it's a super fine line. I try to push it when I feel crappy if I know I can hit the numbers.
 
GreenMachineX said:
Traditional DL 4x315, 4x335, 4x355, 3x375
Mid-Row Machine 12x205, 10x225, 8x245, 7x265
Machine Shrugs 3 x 8/10/8 x 160
Cable Pull-Aparts 3 x 10 x 40
Hammer Curls 3 x 10/8/8 x 30's
Scapular Depression on Lat Pulldown 2 x 10
Click to expand...
Traditional DL 5 x 3 x 315 (no straps, double overhand)
Mid-Row Machine 4 x 10/8/8/8 x 225
Crossover Double Cable Row 2 x 10 x 54
Machine Shrug 4 sets
Hammer Curls

Rekt. Should've just taken the day off. Feel terrible. At least got some DL without straps to work my grip a little more.
 
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