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Jimothy's Back (and worse than ever)

Hyde said:
Definitely know what you mean on any cable rowing: there gets to be a point in progressive overload with them where you start losing the positions & begin just moving weight. Which can still be useful, but eventually you stop and ask yourself ‘Hey what muscles do you actually want to be training here, bucko??’
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I think about this a lot. I will often let myself go very heavy in that Arnold-esque kinda way then finish with a lighter very strict drop set, personally.


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MrKleen73 said:
So how was the lasagna? I haven't really seen fat-free cheese in a while. They don't sell it at Kroger any longer. I hadn't seen it in so long this surprised me to see you said you used it. I look it up and HEB and others have it and here I thought it had just been discontinued for a few years for some reason. LOL
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Ordered it from Amazon lol. Kraft brand shredded, so had to rinse under cold water so it would melt right.

Lasagna turned out really good. I made a bechamel instead of using ricotta, and used fairlife skim milk for that and then melted the mozz into it, so that ended up adding a lot of protein to the whole dish. I think I overseasoned the bechamel a little bit so when it went together with the sauce and thickened in the oven, it ended up a little saltier than I was aiming for, but still tasted pretty damn good.

Got 4 slices left, so will probably have one a day (keeping me cleanly in my calorie/protein targets).
 
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Upper this AM. Dealing with some residual fatigue from last week.


WG Lat Pulldown: 150 x 9, 140 x 8 (much better)
Prime Pec Deck: 230 x 5, 200 x 6 (raised the seat and this hit my chest much harder)
Prime Lat Row: 205 x 7, 180 x 7
Smith Incline: 225 x 7, 195 x 7
DB Lat Raise' 40 x 6, 30 x 9
Rope Pushdown: 120 x 6, 100 x 7
BTN Tri Extension: 110 x 6, 95 x 7
Atlantic Preacher: 125 x 5, 105 x 6
Prime Reverse Pec Deck: 180 x 6, 160 x 6
 
The bechamel sauce was new to me. I had to go look that one up. So you used the sauce as a layer instead of ricotta cheese?
 
Jimbabwe said:
Yeah. Bechamel is more traditional for lasagna, I think. Ricotta sort of an American thing (and certain parts of southern Italy).
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Ahhh, very interesting, I might have to try it at some point. I use my Mom's recipe and she uses both ricotta and cottage cheese. I know it is different but it is FIRE!!!!
 
Dustin07 said:
damn dude, don't let that **** get in your head on a Monday. Thats Wednesday/Thursday talk.
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No, I just meant that like my body is fatigued. Can feel it in my like calves and feet. Doesn't stop me from getting to the gym, nailing my steps, hitting nutrition targets, etc. but just as like an update to start the week lol.
 
MrKleen73 said:
Ahhh, very interesting, I might have to try it at some point. I use my Mom's recipe and she uses both ricotta and cottage cheese. I know it is different but it is FIRE!!!!
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Yeah, for the smallish lasagna I made, it was 2 tbsp butter and 2 tbsp flour for about a minute and then whisking in the 2 cups of fairlife skim and letting that simmer until it thickened a little.

Then off the heat and throw in the mozzarella and stir until combined. Add a little salt, pepper, nutmeg and then start layering away.

Ended up being super high protein using those ingredients, and very low fat.
 
Jimbabwe said:
Can feel it in my like calves and feet.
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I tend to notice that more these days that as I lean up, I think you lose some fat padding in the feet. of course there is muscular soreness from just using them, but I do feel like the bottoms lose some padding too which is sorta interesting.
 
Also added in Ultra DCP and Epitome from EvoMuse today. Didn't really need to spend the money there, but figured why not lol.

Always liked DCP (part of the reason I stayed a BPS rep so long). Epitome will be a new one for me.

Maybe I shed some fat a little faster now, maybe not, but will be fun to see what happens as the weeks go on.
 
Dustin07 said:
I tend to notice that more these days that as I lean up, I think you lose some fat padding in the feet. of course there is muscular soreness from just using them, but I do feel like the bottoms lose some padding too which is sorta interesting.
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Think that definitely happens. I also can just like feel the "tired" in my arthritic knees. Hopefully nothing a good night's sleep can't help resolve. Got legs tomorrow so need to rest up lol.
 
Decent night's sleep last night (which for me is anything around 6 hours). Woke up feeling a little groggy/fatigued, but had shaken that by the time I got to the gym after walking the dog and having my pre workout rice cakes.

Lower:

Prime Leg Extension: 325 x 7, 295 x 8
Prime Lying Leg Curl: 125 x 7, 100 x 8
Adduction: 140 x 8, 125 x 8
Hack Calf Raise: 540 x 7, 450 x 8
Arsenal Hip Thrust: 590 x 7, 500 x 8
Hack Squat: 380 x 5, 320 x 6 (probably should've done 7 on the back off, but also **** that)
Smith SLDL: 315 x 4, 275 x 6

Legs are cooked. Pushed more weight or reps on most everything (except the goddamned hamstring curls, but the contraction felt good, so really seems like I nailed those today).

Fasted cardio tomorrow for an active rest.
 
Weight & reps are important, but the most important thing on the lying leg curl IMO is the contraction. You know when you hit them sufficiently with it, and something like an RDL will take care of the progressive overload more directly regardless. So I chase a PR, but not at the expense of quality on the curl.
 
Jimbabwe said:
Think that definitely happens. I also can just like feel the "tired" in my arthritic knees. Hopefully nothing a good night's sleep can't help resolve. Got legs tomorrow so need to rest up lol.
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yeah I get that. my knees are more sensitive to the cold weather when I'm in the 180s than when I'm 200lbs+.
 
Those leg extensions... I don't think I have ever even seen a machine go anywhere near that heavy!!!
 
MrKleen73 said:
Those leg extensions... I don't think I have ever even seen a machine go anywhere near that heavy!!!
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It's plate loaded is why lol. I had long since maxed out the Arsenal cable, and the Prime feels way better on the knees, but it does mean I have to lug a bunch of plates around.
 
Ah yes that makes sense.
 
Hyde said:
Very cool machine; thanks for sharing the great breakdown
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The lying leg curl is set up the same way as well as the prime row that I've been using.

Prime Pec Deck is cable, but also let's you do some adjusting for where the tension curve lies.
 
Dustin07 said:
dudes lower strength is insane, especially when you take into account his cutting success simultaneously.
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Probably can't still squat 500, but with a little dedicated strength training (largely to nail technique under near max loads) I'd feel confident that I could still handle mid-4s on the back squat.
 
Yeah, those PRIME machines are pretty nice, the 24Hr I used to go to had a couple of their machines. Unfortunately at the time I didn't really understand the relationship to stretched position and hypertrophy at the time to truly take advantage of them.
 
Push today. Running on about 3 hours of sleep, but got in there and had a productive session. Dragging ass at work now, but c'est la vie.

Prime Pec Deck: 230 x 7, 200 x 7
Lying Cable Lateral Raise: 75 x 7, 65 x 8
Arsenal NG Incline: 170 x 8, 160 x 7
Rope Pushdown: 120 x 6, 100 x 7
BTN EZ Tri Ext: 100 x 8, 90 x 10
BTN Smith OHP: 165 x 6, 145 x 6

About 55 minutes all-in.
 
Pull from this morning. Running on just over 4 hours of sleep last night. Fucking tired brother.

WG Pulldown: 155 x 7, 140 x 9
Arsenal CS Kelso Shrug: 150 x 5, 120 x 6
UH Pulldown: 170 x 6, 150 x 6
BB Shrug: 365 x 5, 325 x 6 (hands were fucking cooked, hard to hold onto the bar even with straps today)
Prime Reverse Pec Deck: 180 x 7, 160 x 7
Atlantis Preacher: 125 x 6, 105 x 6
Hammer Preacher: 105 x 6, 90 x 7
Cable Reverse Grip Curl: 60 x 6, 50 x 7


Really nailed all the exercises today except for the fucking shrugs.
 
Dustin07 said:
last time I did that I was sneaking into my wife's window at 11 and leaving at 3 to get ready for work. Its amazing how much hormones can feed the body in lieu of sleep.
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Last time I did it was Wednesday when I got 3.5 hours between logging off of work and waking up for the gym Thursday morning.

But your way sounds more fun.
 
Legs today. Working until 1 last night and had to get up early because I'm flying to Houston in about an hour, so another tired one.

Prime Leg Ext: 320 x 7, 295 x 6
Prime Lying Leg Curl: 125 x 7, 110 x 6
Adduction: 140 x 9, 125 x 8
Hack Calf Raise: 540 x 6, 450 x 7
Arsenal Hip Thrust: 590 x 5, 500 x 7
Prime Quad Focused Leg Press: 540 x 6, 450 x 8
Smith SLDL: 275 x 7, 245 x 6


Pretty good session overall. Had a call with my coach on Friday and discussed making certain switches like the leg press instead of hack Squat on the second leg day. Will be making a few adjustments like that for sessions going forward to let me hit the muscles from a little different angle, which should (hypothetically) let me continue to progress through the weeks.

Mentioned they wanted to start pulling me out of the cut and towards a building phase, but I asked that we stay the course until my vacation. Expectation is that I'd come back from that in late-May and start trying to build. Should (hopefully) be very lean by then and shouldn't lose too much from the UK trip.
 
Hit upper today. Not worth logging in here since I was at a different gym for the day so the weights/machines were all different.

Flying back to NYC after work today, and will have legs back at the regular gym tomorrow morning.
 
Were you down here for work or just doing some work while here for a personal reason?
 
Lower from this morning:

Prime Leg Extension: 295 x 8, 295 x 6
Prime Lying Leg Curl: 125 x 8, 110 x 7
Adduction: 145 x 5, 125 x 8
Hack Calf Raise: 540 x 7, 450 x 8
Atlantis Hack Squat: 380 x 6, 320 x 6
Arsenal Hip Thrust: 590 x 4, 500 x 8 (didn't have time to wait, so did hacks first. Might've been part of why the hacks moved so well and the hip thrust moved so poorly lol)
Smith SLDL: 315 x 4, 275 x 5


Long day yesterday with work and travel. Left my fucking computer at the airport, so that's some extra stress I didn't need last night when trying to go to bed or this morning when trying to get my workout it.

On a loaner now, hoping the Port Authority people respond to my email saying they have it so I can go get it back.
 
Ugh... that sucks, hopefully you can get it back. it is very inconvenient to get a new laptop set back up just the way you like it. Hopefully with all the integration and cloud apps/storage you still have access to all of your work product.

Why come back down though if you can get them to overnight it to you?
 
MrKleen73 said:
Ugh... that sucks, hopefully you can get it back. it is very inconvenient to get a new laptop set back up just the way you like it. Hopefully with all the integration and cloud apps/storage you still have access to all of your work product.

Why come back down though if you can get them to overnight it to you?
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According to their website, they don't overnight. But it's in the NYC airport, so not like it's a haul to go get it if they find it.

Just can't get anyone there to fucking respond to me or answer a phone.
 
Ah, okay, i thought you meant you left it in Houston, that makes the commute different.
 
45 minutes incline treadmill today with a 30lb vest. Fasted with 10mg yohimbine and 200mg caffeine.

Going to basically intermittent fast today, so won't eat my first meal until 3ish, which would be a 16 hour fast from my last meal.
 
Dang that sucks about the laptop. Hope they find it and you can get it returned soon to you.

You have a pretty crazy work schedule from what I can tell. Always impressed to see when someone still prioritizes their physical fitness and discipline even in the face of all that.
 
Segansational said:
Dang that sucks about the laptop. Hope they find it and you can get it returned soon to you.

You have a pretty crazy work schedule from what I can tell. Always impressed to see when someone still prioritizes their physical fitness and discipline even in the face of all that.
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Basically always working these days. Has been quite the start to the year, but hoping things settle down with some closings coming up and my vacation. Could use the rest.


Push day this morning:

Prime Pec Deck: 230 x 8, 210 x 7
Lying Lateral Raise: 75 x 7, 65 x 6
Arsenal NG Incline: 180 x 7, 160 x 6
Poliquin Pushdown: 120 x 8, 110 x 8
Rope BTN Tri Ext: 100 x 6, 80 x 7
BTN Smith OHP: 165 x 5, 145 x 6

PO hard to come by this deep in the deficit. Got an increase on the two pec movements, but everything else suffered for it.

Good thing bringing up my chest is the primary focus here.
 
is this the arsenal machine you're using? I feel like I saw new pec hypertrophy bigly when I brought incline work back into my regiment. Also when hyde and the guys mentioned the decline hammer strength machine I noticed lately that I'm getting a great titty squeeze on it at the maximum stretch. the h/s declines I find hit a high center spot on the pec which is sorta funny to me cause I historically liked decline barbell for lower pec.

but either way, any upper pec work I've got in the past 1-2 years has really been stimulating imo

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Dustin07 said:
is this the arsenal machine you're using? I feel like I saw new pec hypertrophy bigly when I brought incline work back into my regiment. Also when hyde and the guys mentioned the decline hammer strength machine I noticed lately that I'm getting a great titty squeeze on it at the maximum stretch. the h/s declines I find hit a high center spot on the pec which is sorta funny to me cause I historically liked decline barbell for lower pec.

but either way, any upper pec work I've got in the past 1-2 years has really been stimulating imo

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This is the one he and I worked on here at my gym when he was down during my prep. It is a beast you can get such a deep stretch at the bottom, and it converges really well. Doing the incline close grip folds your forearms up kind of like a JM Press but there is still a nice chest contraction as well. I loved this machine, not sure if I will be able to use it or not though. There for a while it really started bothering my trigger point in my scapular region when all of this started.
 
MrKleen73 said:
This is the one he and I worked on here at my gym when he was down during my prep. It is a beast you can get such a deep stretch at the bottom, and it converges really well. Doing the incline close grip folds your forearms up kind of like a JM Press but there is still a nice chest contraction as well. I loved this machine, not sure if I will be able to use it or not though. There for a while it really started bothering my trigger point in my scapular region when all of this started.
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is that a neutral grip? when I ran cube I was doing palm facing db press which was interesting, but I hadn't really contemplated it in an incline position.
 
Dustin07 said:
is that a neutral grip? when I ran cube I was doing palm facing db press which was interesting, but I hadn't really contemplated it in an incline position.
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Yes, it does have a very slight angle to it but basically neutral.
 
Yeah, I do it with the neutral handles (studies suggest better chest activation with neutral grip pressing) and also seated high on the bench so that the wrist and elbows come down stacked and very tight to the body (hands "touching" around nipple level or a touch lower even) to get a bit more shoulder flexion for better upper chest involvement.
 
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