Back From the Brink of Death - BennyMagoo's Log

Sorry to hear about the groin; I know that feel well. Glad to see you back under 4 blues though!

My advice is work towards being able to squat with just bodyweight to “depth”. As soon as you can squat to “depth” again, begin doing that multiple times per day for some reps to get blood into the muscle and maintain your mobility while it heals.

You don’t want pain, but you do want to try to get back into the ROM that hurt you as soon as reasonable and begin movement unloaded. Hold onto a countertop or something to adjust load further. Frequency is king when you cannot use load and volume is only so tolerable.
 
Thursday 7th Mar

Food yesterday 2795cal 212p 344c 62f

I’ve been horribly sick. My wife brought an awful virus home from work last week and we’ve both been in a bad way - fevers, cough, gastro blurry vision & dizziness lol it’s been a blast! But I am alive and no longer sweating and aching, and it feels good. Managed to get some carbs back into my body yesterday and I have a tub full of staminade in my kit so here we go:

At the local anytime:

Lat pull down ‘45’ 5x8 in between:

Bench press: 100kgx5, 120kgx5, 140kgx5 - fuggin easy!!! - 140kgx5, 120kgx8

Rev zott curls 22.5kg 6,6,6,5,6

Cable overhead tri ext single arm with rope: 5th plate for 12,14,14,12

Strict db curl 25kg for 6,5,5,5

Cable rope push down drop sets 35:17.5:10 for 10:10:10, 8:10:10, 8:10:10
 
“Man, had an awful fever last few days…gut was in shambles, couldn’t eat or get any decent sleep..:”

*proceeds to rep out 308 on bench for multiple sets easily*



Glad you’re back in the saddle brother!
 
Hyde said:
“Man, had an awful fever last few days…gut was in shambles, couldn’t eat or get any decent sleep..:”

*proceeds to rep out 308 on bench for multiple sets easily*



Glad you’re back in the saddle brother!
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I think my echinacea tablets must be spiked with sdrol
 
Hyde said:
Sorry to hear about the groin; I know that feel well. Glad to see you back under 4 blues though!

My advice is work towards being able to squat with just bodyweight to “depth”. As soon as you can squat to “depth” again, begin doing that multiple times per day for some reps to get blood into the muscle and maintain your mobility while it heals.

You don’t want pain, but you do want to try to get back into the ROM that hurt you as soon as reasonable and begin movement unloaded. Hold onto a countertop or something to adjust load further. Frequency is king when you cannot use load and volume is only so tolerable.
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Good advice, thank you.

Interestingly: I can’t actually squat to depth with no load without my right heel leaving the floor. I think squats get deeper with more weight as it provides the force required to overcome tissue restrictions at that ankle. I don’t yet understand why the adductor keeps overloading, but I can feel the injury when I apply torsion through the big toe (eg driving from the right foot into a left step and reorienting forward in that direction).

I’m beginning to hypothesise that the adductor is assisting with some small amount of internal femoral rotation that I need when driving back up from the bottom and it’s working outside my regular retarded range of motion, hence the weakness. I think you are right: increasing frequency and volume maybe the key to conditioning it in that position.
 
BennyMagoo79 said:
Good advice, thank you.

Interestingly: I can’t actually squat to depth with no load without my right heel leaving the floor. I think squats get deeper with more weight as it provides the force required to overcome tissue restrictions at that ankle. I don’t yet understand why the adductor keeps overloading, but I can feel the injury when I apply torsion through the big toe (eg driving from the right foot into a left step and reorienting forward in that direction).

I’m beginning to hypothesise that the adductor is assisting with some small amount of internal femoral rotation that I need when driving back up from the bottom and it’s working outside my regular retarded range of motion, hence the weakness. I think you are right: increasing frequency and volume maybe the key to conditioning it in that position.
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I didn’t make that up myself; I got that from Dr. Seth Albersworth and it’s what I did when I pulled my adductor (which I came back from pretty fast). 8 weeks after that fall, I squat 240 in sleeves weighing in under 100.
 
Friday 8th Mar

GM 60kgx20, 80kgx20, 100kgx10, 120kgx10,10

6,5kg band addiction 5x15 (left step)

7.5kg band abduction (right step) 5x12

6.5kg band right knee raise 3x15

Pauses squats 60kg 3x3, 100kg 3x3

Couldn’t feel adductor after all the band work and found turning my feet out a little eliminated pain in the squats. Bit sore now though!
 
Wed 13th Mar

That bug came back for a second round - another little wave of aches and fevers - so had a few days off gym work with exception of 45min cardio yesterday.

Food yesterday: 3223cal 205p 366c 102f. Eating less now, goal is to hover around 3200cal and hopefully shed some body fat.

At the Cartel today:


Lat pull down ‘90’ 3x8

Incline bench press worked up to: 100kgx5,5; 105kgx5; 110kgx5; 60kgx20

Chest supported side lateral raise drop sets 12.5kg:7.5kg for 6:8; 8:8; 8:8; 8:8 (+ 2x .5 reps)

Chest supported rear delt raise drop sets with 5kg band 12.5kg:7.5kg:band for 10:10:4; 10:10:4; 10:6:4

BW pul up 6,6,8,8,6
 
Saturday 16th Mar

Haven’t logged for a few days mainly because I lost my glasses and really can’t see my phone without them. I have been training, completing a solid back day on Thurs and a solid 1hr cardio session yesterday.

Been eating less - averaging 3066cal/day for the last 5 days. Still eating lots of carbs around workout time so all I’ve noticed is reduced capacity for volume - still able to train with really good intensity just keeping sets down to 3 or 4 and spending less time warming up where I can.

BW 114kg this morning, skins 18mm ab 6mm chest 8mm thigh.

At the Cartel:

Lightsaber sing arm overhead tri extension: worked up to 4th plate for 10,10,10,8 each side.

Rev Zottman curl: 25:17.5kg drop sets for 4:4; 4:5; 4:6; 3:4

Light sabre unilateral cable push down: 6th plate for 10,12,12, each arm

Rope cable push down drop set 30:20:10 for 10:10:10; 8:8:10

Strict db curl 25kg for 5,5,5,5

Bar cable push down drop set 40:25:12.5 for 10:10:10; 8:10:10; 8:8:10 - dear god

Rear delt fb fly 12.5kg 3x10

Benchpress 100kg for 16:12:12
 
We weigh the exact same currently! I also think my calorie intake has been extremely close to that the last several days as well, interestingly enough.
 
Hyde said:
We weigh the exact same currently! I also think my calorie intake has been extremely close to that the last several days as well, interestingly enough.
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I’ve been doing a little IF to keep the cal intake down - eating dinner by 4pm and breaking fast at 4am.
 
Sunday 17th Mar

Food yesterday: 3052cal 191p 392c 78f

Slept from 6pm through to 4.30 this morning. The air is cooler here now and I had windows open and slept soundly to the soft noises of the nightlife in my garden. I feel calm and centred this morning, and grateful for all the peaceful critters that do their business in my garden at night!

Anytime:

GM worked up to 120kg 3x10

Paused ventless wide stance squat: 100kg 3x5 - last set was incredibly taxing in a metabolic sense!

Banded addiction and abduction both legs 3x10 each way

Leg press 200kg 3x20 (burn is sooooo much more intense without that extra 159g carbs every day!)

Lying leg curl drop sets 57:32 for 10:8; 10:7; 8:8

Can really see some solid hamstring development in the gym mirror and getting stronger on the leg curl machine! Hans don’t seem to burn hammies out at higher intensity though - I’m feeling these through my back and core. Might start throwing in a set of 20 at the end next week.

Watching Taylor Swift concert with my daughter right now. If heaven exists, I’ll could do this forever.
 
Monday 18th Mar

Food yesterday: 3685cal 218p 518c 75f

Lat pull down ‘90’ 3x8

Incline bench press worked up to: 100kgx5,5; 105kgx5; 110kgx5; 60kgx20

Chest supported side lateral raise drop sets 12.5kg:7.5kg for 8:8; 7:8; 7:7 - ****, I’m gassing out!

Chest supported rear delt raise drop sets with 5kg band 12.5kg:7.5kg:band for 8:8:4; (and so began my descent into hell) 10:5:4; 8:6:4.5 (I am on fire)

BW pul up 3x8 - surprisingly comfortable

Low to high cable fly 5th:3rd plate drop sets for 10:8; 10:7; 8:5

20min jog, 5min stair master

I feel like crap!
 
BennyMagoo79 said:
Yeah it blows my mind that people pay girls on OF to stuff they can view for free on youporn.

WTF is wrong with this generation??
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Unfortunately, I think it is a lot of older men paying many of these girls way. They get the savior complex and these girls just wring them out like a dish rag.
SkRaw85 said:
🤣

Yates and Panora both are fans of the THC for reps method. It works well for me on rep days, I would never do it for real heavy days though.

I’ll bet if you went for a bike ride it would be better than that torture device.
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Amen, I like THC pre cardio, and definitely before an outdoor session. I just learned to find a good show or something that keeps me involved when doing that with cardio indoors. Normally does the trick wonderfully. Honestly I love it before lifting too, especially when hypertrophy training where the rep count is not as important. I can just really focus on each rep until I reach my target RIR. I definitely have the ability to get hyper-focused on each rep and the mind muscle connection in that state. A lot of the time I find myself closing my eyes during the sets and just focusing on the quality and feel of every rep.
BennyMagoo79 said:
Watching Taylor Swift concert with my daughter right now. If heaven exists, I’ll could do this forever.
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I had one of those moments with Sage this weekend. I went in to say something to her in her room, and she patted the bed next to her so I would come sit down. I could tell she wanted cuddle time so I just laid back and she snuggled up with her head on my chest and nuzzled herself in. I don't think I even moved for an hour other than to play with her hair. Just a little piece of heaven right there. She might be grown, but she is still Daddy's Lil Girl.
 
Wed 20th Mar

Anytime Fitness:

BB row 120kg for 5,5,5; 140kg x5,5

Strict OHP 50kgx8; 70kg 3x5, 75kgx5

BW dip 3x15

Cable lat pull down ‘50’ 3x5; ‘60’ 2x5

Db rear delt fly 15kg 3x8

Cable row ‘100’ 3x8
 
Nice session, we might have to rename you to BennytheBeast!
 
Thursday 21st Mar

At the Cartel:

Lightsaber sing arm overhead tri extension: worked up to 5th plate for 8,8,8,7 each side.

Rev Zottman curl: 25:17.5kg drop sets for 4:4; 4:5; 4:6; 3:4

Cable rope tri push down drop set 30:20:12.5 fir 10:10:10; 10:10:10; 8:8:10

Rope cable push down drop set 30:20:10 for 10:10:10; 8:8:10

Strict db curl 25kg for 5,5,5,5

Bar cable push down drop set 40:30:15 for 10:10:10; 8:10:10; 8:8:10

Benchpress 100kg for 16:12:10

Completely gassed
 
Saturday 23d Mar

Came in to the Cartel this morning to do legs, ended up doing arms. Felt great during warm ups, did a ton of adductor work including foot slides. Worked up to 120kgx8 GM but had the most crippling back pumps I’ve ever experienced. Tried to push through it with a light set of 70kg but literally almost failed first rep. Stacked my weights and returned to the warm up area to assess, and after about 20min of pacing and stretching the pump was no longer painful, however my core felt incredibly fatigued. I think I pre-fatigued it with the foot slides (these were very difficult!) and then just cooked it with the heavy GM set.

And so, full of staminade and tingling with beta-alanine, I proceeded to the db area:

BW pull up (on the way) 8,8,7,6 (30sec rest intervals)

Rev zot curl: 15kg 3x10 super slow

Light sabre overhead tri ext drop set 4th:3rd plate for 8:4, 8:4, 8:4 - not working to failure today, looking for final rep perfection

Db curl 20kg 8,7,6,6

Bar tri cable push down ‘40’ for 16,13,12,12 - again, chasing final rep perfection

POS delt fly 10kg 18,16,16,15.5,14.5,13 - trying to make myself cry with these sets

Epic pump today, noticing a lot more definition - I can see the triceps development at my elbow now! Also happy with the way my Tri’s hang over the elbow when I straighten my arm.
 
SkRaw85 said:
Getting it! Gotta love the elbow tricep meat
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Yeah, when you can see it kind of hanging over the elbow just standing there. It looks pretty sick!
 
Sunday 31st Mar

I’ve been slack with logging this week. Training has been a little rushed as I’ve had to make time for work commitments to get through this 4 day week at end of month. I have focused on completing compound movements with a challenging intensity and ensuring at least 20min cardio above 120bpm with each session.

Leg day was high volume GMs with adductor slides band steps, leg press and leg curl. Incline press working with 105kg for 4x5, BB row 130kg for 3x5, and arms day pretty much the same as last week except couldn’t get anywhere near 16 reps for 100kg BP at the end this week - just too gassed.

Yesterday I deadlifted for the first time in maybe 6 months. Worked up to 210kg for 2x5 with belt and hook grip. Felt like I could have repeated that effort comfortably for at least two more sets but yesterday’s goal was just to get a feel for the movement again. Deadlift felt great - form was on point and hamstrings no longer shake. 210kg felt confortable at the time for 5 reps but 24hrs later my knees and back are sore from lack of condition. Looking forward to doing more, going to program in some volume work.

BW is still oscillating between 112-113kg. I haven’t logged my food properly this week and Ive eaten more fatty processed food than usual so I’m not surprised by the lack of movement there.

Going on a family holiday week after next. This gives me two weeks to think about my goals and come up with another 3 month programming block.
 
Glad the deads went well for you, soreness is good, enjoy it!
 
Dustin07 said:
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There’s probably 5 different quotes from this video I still drop in my daily life:

“You haven’t been this sore since your last leg day…which was your first leg day…and your LAST leg day”

“The feeling ain’t right”

“Heavy on the creeeeeeam”

“I knew it; it’s the f*cking vernal equinox”

“There is no way you have consumed enough calories to make it through this one-man Iditarod through hell”
 
I remember when his videos were everywhere. I haven't seen much of him recently. He was so funny!

Now my entertainment is watching Joey Swole verbally backhand female influencers and get their memberships revoked for being asshats in the gym!
 
Sat 13th April

Been on holidays with the fam last 2 weeks. We stayed in a cabin at a camp holiday park in a remote area of northern NSW coastline, about 4.5hrs south of Brisbane. Set beside a 482km2 national park with very little phone signal and terrible internet it was a fantastic opportunity to detox from technology for all of us. We went to the beach most days and played board games when the weather was sour. The camp had a water park and activities for the kids, as well as kayaks, canoes and several trail entrances that acceded hundreds of kilometres of national park hiking trails. It was magical.

We spent a lot of time as a family exploring the coastline, discovering beautiful coves and headlands and spent many hours playing in the surf and on the beach. Fresh water was plentiful with several really big lakes feeding streams that discharged into the ocean via the beach. It was easy to catch fish too, although the novelty of that wore off quickly with the kids who both formed moral reservations about sport fishing.

I lost nearly 3kg in 2 weeks. Most days my step count was close to 30k, and I did 5 or 6 early morning trail runs including one 9km run and one 13km run. BW today 109.5kg, skins 14mm ab 6mm chest 10mm thigh.

Some progress photos attached. Looking forward to seeing more abs soon!
 

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Sounds like a fantastic trip! Very happy for you; made me smile just reading that. And great to hear about the weightloss as well, gotta be good for the recovering ticker
 
Sounds like an awesome trip with the family and some great weight loss on top of that.
 
Tuesday 16th April

Got some catching up to do with my log:

Friday - pm sesh Anytime:
Banded adductor steps 6.5kg band 3x10 ea side
Hip circle abduction semi squat side step 3x10 ea side heavy band
BW pull up 3x8
Rear delt fly 12.5kg 3x12
Lying leg raise bottom hold slow eccentric 3x20

Cardio: 20min treadmill jog 7.5km/hr 127-132bpm

Saturday - am sesh Fitness Cartel:
Lightsaber tri extension 4th plate x 10 ea side, 5th plate:4th plate drop sets for 8:6; 8:4; 6:6 ea side strong focus on curling the wrist at the end of every rep for full extension (this really does all the work)
Rev Zottman curl 22.5kg for 6, 5, 6, 5, 5
Cable rope push down drop sets 30:20:12.5 for 10:10:16; 8:10:12; 8:10:12
Strict db curl drop sets with 25kg:17.5kg for 6:4; 5:5; 5:4; 5:3
Bench press 100kg for 18, 16, 15

Saturday - pm run: ran up the hill to a field about 1.6km (1mi) away and did 6 laps alternating pace so every second lap was like a zone 3/4 interval then ran back down the hill to home. 5.6km, avg HR 143bpm.

Sunday - am sesh Anytime:
GM 80kgx20, 90kgx15, 100kgx10,10, 10
Adductor steps 6.5kg band 3x10 ea side
Abduction with med hip band 3x10 each side
Leg press 160kg x20, 16, 15 - legs are not fully recovered from pm run yesterday

Monday - pm sesh Anytime:
Incline press 100kg x6,6,5,5,6
Rear delt fly bench assisted drop sets all +5kg band 15kg:10kg:band only for 8:8:4; 8:7:4; 7:8:4
Seated side lateral raise drop sets 15kg:10kg for 6:6; 7:6; 7.5:5.5
Low to high cable fly drop set 5th:4th plate for 10:6; 10:7; 8:6
BW pull up 3x8 slow descent

Cardio: 20min treadmill 7.5km/hr HR 128-142bpm

Consumed 9 serves of staminade prior and during this workout and it was the perfect amount of carbs - great pumps and intensity on point even at the end. HR came up quickly on the treadmill but I felt relaxed and didn’t really get hungry for a good 45min afterward despite fasting until noon and eating less 800cal that day.
 
Wed 17th April

Yesterday at Anytine:

Bb row: 120kgx8,6; 140kg with straps for 6,6; 150kg for 5 - lifetime PR.
Strict OHP 70kg for 6,6,5,6
BW pull up 3x8
HS plate unilateral row 80kg each side for 8,8,6,6
Cable lat pull down 3td last plate for 6,6,5,4

Felt really strong yesterday. Fasted until 11 (at least 17hr fast) then ate protein rich meal (frozen proprietary prep food) with 2 pears, 2apples and 2plums, then ate again ah hr before gym (packet of rice crackers). Got a great pump early on, then just felt strong and comfortable for the rest of the sesh. Best back focused day I’ve had in a long time!

Felt pretty trashed today though.
 
Congrats on the big row! I think I have only done something like a triple with that years back.

Why 6 pieces of fruit in one meal though?
 
Nice rowing, and impressive benching at the end of the arm day like @Hyde mentioned!
 
damn dude you got a solid base. huge back and shoulders, great boobies.
you keep leaning up and every chick on the beach is going to be begging to give you titty twisters.

for real tho, looking solid 💪🤘 I didn't realize how thick you were
 
Dustin07 said:
damn dude you got a solid base. huge back and shoulders, great boobies.
you keep leaning up and every chick on the beach is going to be begging to give you titty twisters.

for real tho, looking solid 💪🤘 I didn't realize how thick you were
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Thanks man!

Your worlds are inspiring and much needed motivation as I move into the shitty part of this cut!
 
Saturday 20th April

Two sessions to log:

Friday 19th pm at Anytime:

Tried to pull off a quick shoulder session after once again fasting u til 11am. Didn’t work as well as We’d though - felt fatigue early on and really struggled to get to those valuable grinder reps!

Seated DB OHP: 15kgx10, 20kgx8, 25kgx8, 30kg x5,6,5

Bent over rear delt raise 12.5kg for 12,14,14,16,14.5

Klokov press 40kg 3x10 - trying to get a front delt pump but never felt great

Seated side lateral db raise 12.5kg for 8,7,7,6.5

Saturday (this morning)

Am sesh at Fitness Cartel:

Lightsaber triceps extension drop sets 5th:4th:3rd plate for 8:6:6, 8:6:6, 8:6:6.5

Reverse zot curl drop sets 25:17.5kg for 5:5, 5:4, 5:3, 5:4

Cable rope push down drop set 30:20:12.5 for 10:10:10, 10:10:10;, 8:8:10 (this set destroyed me, seriously felt like crying lol)

Db curl 25kg 6, 6, 6, 5.5, 4.5

Cable straight bar push down whole stack for 16,12,12.5

Bench press 100kg for 12,16,14.5 (had to get a bail out from a smoking hot lady behind me - was kind of embarrassed lol)

Lots of half reps today as I kept overestimating my ability to complete that extra rep. Absolutely destroyed now though and loving it!
 
BennyMagoo79 said:
Saturday 20th April

Two sessions to log:

Friday 19th pm at Anytime:

Tried to pull off a quick shoulder session after once again fasting u til 11am. Didn’t work as well as We’d though - felt fatigue early on and really struggled to get to those valuable grinder reps!

Seated DB OHP: 15kgx10, 20kgx8, 25kgx8, 30kg x5,6,5

Bent over rear delt raise 12.5kg for 12,14,14,16,14.5

Klokov press 40kg 3x10 - trying to get a front delt pump but never felt great

Seated side lateral db raise 12.5kg for 8,7,7,6.5

Saturday (this morning)

Am sesh at Fitness Cartel:

Lightsaber triceps extension drop sets 5th:4th:3rd plate for 8:6:6, 8:6:6, 8:6:6.5

Reverse zot curl drop sets 25:17.5kg for 5:5, 5:4, 5:3, 5:4

Cable rope push down drop set 30:20:12.5 for 10:10:10, 10:10:10;, 8:8:10 (this set destroyed me, seriously felt like crying lol)

Db curl 25kg 6, 6, 6, 5.5, 4.5

Cable straight bar push down whole stack for 16,12,12.5

Bench press 100kg for 12,16,14.5 (had to get a bail out from a smoking hot lady behind me - was kind of embarrassed lol)

Lots of half reps today as I kept overestimating my ability to complete that extra rep. Absolutely destroyed now though and loving it!
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Klokov presses are a sleeper, they're so much harder than they look....
 
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