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Weights up, scales down…

Be really careful on GMs. I have had the most significant hamstring tear of my life many many years ago on them keeping my knees too straight, and damaged my tspine or cspine (can’t remember) maxing out on a SSB GM and losing upper back position.

They are a movement that is very high consequence if you lose your concentration or brace on, and they actually are very rewarding at higher volume too - so don’t be too quick to add load vs reps. Sets of 15 are awesome for hypertrophy.
 
Hyde said:
Be really careful on GMs. I have had the most significant hamstring tear of my life many many years ago on them keeping my knees too straight, and damaged my tspine or cspine (can’t remember) maxing out on a SSB GM and losing upper back position.

They are a movement that is very high consequence if you lose your concentration or brace on, and they actually are very rewarding at higher volume too - so don’t be too quick to add load vs reps. Sets of 15 are awesome for hypertrophy.
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Yeah I will be staying at 135 for a while and reps will go up the next 2 weeks. Definitely not comfortable enough to go anywhere Near a heavy weight.
 
akboom87 said:
Yeah I will be staying at 135 for a while and reps will go up the next 2 weeks. Definitely not comfortable enough to go anywhere Near a heavy weight.
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I have done 500x5 on the transformer bar; they can be done safely and be a great tool. But I have also been hurt with something like 135 lifting with improper technique.

There are lots of variations in torso/bar/foot/knee position, but the big common points for safety are letting the knee bend enough & staying a neutral, strong braced core throughout. I think arch-backed is a total waste since that’s not ideal for competitive squats or deadlifts, and rounded back work is generally best with deadlift variations (if they are done at all).
 
Hyde said:
I have done 500x5 on the transformer bar; they can be done safely and be a great tool. But I have also been hurt with something like 135 lifting with improper technique.

There are lots of variations in torso/bar/foot/knee position, but the big common points for safety are letting the knee bend enough & staying a neutral, strong braced core throughout. I think arch-backed is a total waste since that’s not ideal for competitive squats or deadlifts, and rounded back work is generally best with deadlift variations (if they are done at all).
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Why do I see videos of people doing them sitting on a bench? Or is that something different that just looks like a seated GM?
 
I recently subbed GM’s for RDL’s for fear of overzealous injury. The Epiandro, Pump Addict, and Black Label Society have me chewing on plates. Not necessarily a bad thing
 
We have had almost 8” of rain here in the last 48hrs. Roads flooded all around here, lots of roads washed out completely (mostly gravel roads) bunch of houses flooded because of either non working sump pumps or lack of enough volume to keep up. More rain expected tonight, we are hoping that her parents will be able to make it here tomorrow afternoon!
 
Good Luck My Man!
 
Let’s go!!!! Almost time for Baby Boom #2

Wishing your family safety and health ahead; steady as she goes, Captain! You’ve sailed these waters before
 
Thank you guys for the best wishes!
everything went very well and very fast. We are now relaxing in the postpartum ward. He was a healthy boy! Ended up weighing 6.8lbs and 20” long. We’ll see if we get to go home tomorrow! Wife and little guy are all doing well!
 
akboom87 said:
Thank you guys for the best wishes!
everything went very well and very fast. We are now relaxing in the postpartum ward. He was a healthy boy! Ended up weighing 6.8lbs and 20” long. We’ll see if we get to go home tomorrow! Wife and little guy are all doing well!
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THAT’S WHAT I’M TALKIN’ ABOUT

Happy for you man. Enjoy the moment.
 
akboom87 said:
Thank you guys for the best wishes!
everything went very well and very fast. We are now relaxing in the postpartum ward. He was a healthy boy! Ended up weighing 6.8lbs and 20” long. We’ll see if we get to go home tomorrow! Wife and little guy are all doing well!
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Congratulations to you and your wife! Our second came super fast as well, maybe it's a baby boy thing? Hope you get a little rest because pretty soon you won't be getting much! But hey, at least you're already used to waking up at 3:30 in the morning!
 
Congrats on the new addition to your family! Happy everything went well, enjoy your time with the lil one!
 
akboom87 said:
Thank you guys for the best wishes!
everything went very well and very fast. We are now relaxing in the postpartum ward. He was a healthy boy! Ended up weighing 6.8lbs and 20” long. We’ll see if we get to go home tomorrow! Wife and little guy are all doing well!
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Congrats brother! Glad mom and baby boy are doing well!
 
Getting adjusted back at home now, everyone is doing great. Did some grocery shopping today and will be doing all the cooking and house work for my time off, I enjoy cooking and cleaning a little too much! This afternoon when everyone was laying down for a nap I slugged some All out pre work out and got away to the gym. Also added a pinch of Redmond salt to it today.

probably a little under fed and not super well rested for optimal performance but felt good to get some movements in.

gym time 1 Pm - 2 pm
1 scoop All Out Ultra and a pinch of salt
Day 1/week 5/ wave 2

Bench (67.5%)
155lbs x8 x8 x8 x8
Press felt strong and solid very happy with how these felt and moved.

Wide bench (6-8rpe) ring finger on ring
135lbs x8 x8 x8

Incline bench (6-8 rpe) I did a 2-3 second pause
115lbs x8 x8 x8

T bar rows
80lbs x12 x12 x12 x12

lat pull downs
120lbs x12 x12 x12
100lbs x12

cable strict curls
45lbs x12 x12 x12 x12

Very good session, for lacking food still had a great pump. Pressing strength seems to be feeling really strong and stable, I will be excited to see what I can max at the peaking of the program. Great day, definitely need a little time with the iron and get a sweat going 💪🏻💪🏻
 
akboom87 said:
probably a little under fed and not super well rested for optimal performance but felt good to get some movements in.
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Good for you man. Sending best wishes to you, your wife, and the little ones that this time together is fantastic. Glad to hear everyone is doing well!!
 
Dustin07 said:
Good for you man. Sending best wishes to you, your wife, and the little ones that this time together is fantastic. Glad to hear everyone is doing well!!
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Here’s one I took of are two this was in the recovery room and the first time big sis got to meet her little brother Invalid Link Removed
 
boy you sure are lucky to have such cute kids. a lot of them are pretty ugly 😅😅
these ones are like gerber baby poster children!
 
As mentioned, some truly adorable kids.

You get what you get, and they can’t all be models, but you got ‘em!
 
Very blessed!

well this morning I cooked up a big batch of a sorta kinda monster mash. Also mix in some low fat plain Greek yogurt. Had a small bowl for Breakfast. 1 scoop of All Out Ultra to follow it.

gym time 1pm- 2pm

BB squat (68% )
185lbs x8 x8 x8 x8

wide stance squat (6-8rpe)
205lbs x8 x8 x8

front squat (6-8 rpe)
135lbs x8 x8 x8

leg extension machine
90lbs x12 x12 x12 x12

one leg leg press
115lbs x12 x12 x12 x12

hanging leg raise
X12 x12 x12 x12

Granted I had pre workout meal but man the strength is just feeling good. Squats moved fast and felt so solid. Front squat is finally feeling good and getting stronger and better at. I was definitely drenched after front squats. Pump was really good!
 
Such beautiful babies! Congratulations again. Oh yeah, and also some nice workouts, but the kids stole the show! :)
 
Have really been enjoying this monster mash creation. I’m also mixing in about 1/2 cup low fat Greek yogurt into it.

also just received my Iconic order. In the mornings I will be administrating 5 pumps of sustain alpha and 3 caps of endoamp pre workout. If not hitting the gym I will spread them out for the day. Also have Neuro DHEA not sure when I am going to use this or how I’m going to implement it yet.

gym time 1 pm- 2 pm
Pre workout 3 caps endoamp
1 scoop of pump addict

Pull ups
BW x5 x5

BB OHP (67.5%)
95lbs x8 x8 x8 x8

wide bench (6-8rpe)
135lbs x8 x8 x8

seated behind the neck press
115lbs x8 x8 x8

DB lateral raises standing
20lbs x12 x12 x12 x12

skull crushers ez bar
60lbs x12 x12 x12 x12

cable rope push downs
30lbs x12 x12 x12 x12
 
is the monster mash you are referring to the stuff from The Vertical Diet?
 
MrKleen73 said:
is the monster mash you are referring to the stuff from The Vertical Diet?
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It is, I have not bought any of his books or anything so I don’t know exactly what he has in it. I watched some YouTube videos and thought I’d make a batch to eat quick and easy this week.
Made rice in the rice maker, I used the chicken stock as water. Cooked up ground beef on the griddle. Cooked up some baby carrots and chopped them up and added to the ground beef. Then just mix in a big bowl with salt added.

when I heat up a bowl I add a couple big scoops of low fat unflavored Greek yogurt to it a mix it up. It has really been hitting the spot lately.
 
akboom87 said:
It is, I have not bought any of his books or anything so I don’t know exactly what he has in it. I watched some YouTube videos and thought I’d make a batch to eat quick and easy this week.
Made rice in the rice maker, I used the chicken stock as water. Cooked up ground beef on the griddle. Cooked up some baby carrots and chopped them up and added to the ground beef. Then just mix in a big bowl with salt added.

when I heat up a bowl I add a couple big scoops of low fat unflavored Greek yogurt to it a mix it up. It has really been hitting the spot lately.
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I think everything but the yogurt is pretty pretty much right. He uses chicken bone broth for the extra collagen, but that is pretty much what stock is if you use the bones to make your stock. He tries to pull out anything that a lot of people have issues with, dairy being one of them.
 
MrKleen73 said:
I think everything but the yogurt is pretty pretty much right. He uses chicken bone broth for the extra collagen, but that is pretty much what stock is if you use the bones to make your stock. He tries to pull out anything that a lot of people have issues with, dairy being one of them.
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Yeah it is good, I enjoy the Greek yogurt it’s like adding sour cream.
 
akboom87 said:
Yeah it is good, I enjoy the Greek yogurt it’s like adding sour cream.
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Oh yeah, I love adding greek yogurt, and if you don't have any issues with dairy, it is a damn good option. I was putting greek yogurt in several of my meals before I started working with my coach and have a set meal plan. He pretty much has me on an elimination style diet to keep things easy to digest and my stomach working efficiently without anything that might make it struggle. Once the competition is over unless I choose to compete again, I will be going back to a more relaxed but still structured diet, just with more options. Simple things like swapping out meat options, adding back in some yogurt and things like that will be very nice.
 
MrKleen73 said:
I think everything but the yogurt is pretty pretty much right. He uses chicken bone broth for the extra collagen, but that is pretty much what stock is if you use the bones to make your stock. He tries to pull out anything that a lot of people have issues with, dairy being one of them.
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The Vertical Diet does feature Greek yogurt daily for the probiotic - most people who have issues with dairy don’t with that. He also includes hard cheeses for people that tolerate them well, for another calcium source besides the yogurt.

I have the pdf for anyone interested; you can easily find the pdf free to download if you search for it.
 
Hyde said:
The Vertical Diet does feature Greek yogurt daily for the probiotic - most people who have issues with dairy don’t with that. He also includes hard cheeses for people that tolerate them well, for another calcium source besides the yogurt.

I have the pdf for anyone interested; you can easily find the pdf free to download if you search for it.
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I realized that shortly after I said it that wait i think it did have some in it but he said don't use it if you have lactose issues. I am sending him a copy of mine once I get home but if anyone needs it they can reach out to one of us or find a free download on the web easily.
 
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