Building Back Up

[Dustin07]

This is actually really interesting as my wife just mentioned she thinks I should get a sleep study for apnea. And, I'm in a similar scenario where I've been slowly bulking and have hit that (for me) almost 175ish threshold where I'm questioning the level of fat gain relative to lean mass/performance benefit balance.

yeah for me it seems to be 200lbs is the threshold. I've been hanging around 192 for the past 6-8 weeks and haven't had any sleep apnea or snoring that I know of.

Yeah, I am with @Hyde here, a lot of the issues you are having could be a result of the low estrogen. Especially the performance dip when you dropped your testosterone dose by 25%, Lower test, and even lower estrogen levels aren't going to bring good performance.

would it effect sleep too? obviously it appears dermacrine spikes e for me, but when I had that dermacrine run I was sleeping like a new born puppy or a teenager going through massive growth (and I was. I gained weight, PR'd everything, and was always ready for a long hard sleep)

 

[GreenMachineX]

Deadlift 4 (or 5 sets) x 3 x 365
Back Extensions (varied angles) 3, 5
Mid-Row Machine 10x245, 8x265, 8x285, 6x305
Machine Shrug 3 x 8/8/8 x 250
Hammer Curls 3 x 9/8/8 x 30’s
Machine Preacher Curls 2 x 9 x 30
Facepulls 2 x 12/10 x 16.5

Felt a lot better today and could definitely tell in my DL. Unsure if I did 4 or 5 sets though, but leaning towards 5. Shrug performance is moving up faster than anything oddly enough.

Deadlift Top Set 5 x 385 PR
Mid-Row Machine 8x265, 8x285, 8x305
Machine Shrug 3 x 8 x 270
Hammer Curls 3 x 10/10/8 x 30’s
Cable Mid-Row 6x88, 8 x 70
Machine Preacher 2 x 9 x 40

 

[Dustin07]

Deadlift Top Set 5 x 385 PR

something is working right!!

 

[GreenMachineX]

Weight: 222.2

Seated DB OHP 3 x 11/10/9 x 70’s
Machine Chest Press 3 x 9/8/8 x 190
Seated DB Lateral Raise 3 x 13/12/10 x 10’s (last set drop to 10 x 5’s)
Triceps Pressdowns 15x33, 12x38.5, 10x44
Overhead Extensions 3 x 8 x 27.5

Seated DB Press 3 x 12/11/11 x 70’s
Machine Chest Press 3 x 8 x 200
Seated Machine OHP Rest Pause 8/2/1 x 190
Seated DB Lateral Raise 3 x 13/14/13 x 10’s
Triceps Pressdown 3 x 11/11/10 x 44
Overhead Extension 3 x 8 x 27

Adding a rest/pause machine OHP set to this workout. Probably used too much since I couldn’t get a full 18 reps.

 

[GreenMachineX]

something is working right!!

Only on that

 

[MrKleen73]

yeah for me it seems to be 200lbs is the threshold. I've been hanging around 192 for the past 6-8 weeks and haven't had any sleep apnea or snoring that I know of.



would it effect sleep too? obviously it appears dermacrine spikes e for me, but when I had that dermacrine run I was sleeping like a new born puppy or a teenager going through massive growth (and I was. I gained weight, PR'd everything, and was always ready for a long hard sleep)

Yes low estrogen can definitely affect sleep, both quality and ability to fall asleep.

Only on that

Yes but that is a big thing to have going up! Congrats!

 

[GreenMachineX]

Safety Bar Squat 5x255, 2 x 3 x 275
NG Pull-up 4 x 4
Machine Shrugs 10x250, 2 x 8 x 270
Reverse Pec Deck 3 x 11 x 30
Incline DB Curls 3 x 10/10/7 x 25’s
Machine Preacher 2 x 10 x 30
Single Leg Curls 2 x 10 x 45

Regular Back Squat 5x315 Recent PR
Leg Press 2 x 12 x 215
NG Pull-ups 4 x 4
Cable Shrugs 3 x 9 x 100
Incline DB Curl 3 x 8/6/6 x 27.5’s
Machine Preacher 2 x 10 x 30
Reverse Pec Deck 3 x 12 x 30

 

[MrKleen73]

Congrats on the recent PR, it's always nice when you reclaim a weight that has been eluding you!

 

[Dustin07]

Seated DB Press 3 x 12/11/11 x 70’s

that seems really heavy to me. I can't recall last time I even tried a seated db press, but that looks pretty damn good to me.

 

[GreenMachineX]

that seems really heavy to me. I can't recall last time I even tried a seated db press, but that looks pretty damn good to me.

I think my shoulder strength is imbalanced to my chest strength. My machine press strength are only 10 pounds from each other.

 

[GreenMachineX]

Low Incline DB Press 3 x 8/8/9 x 80’s
Machine OHP 3 x 8 x 190
Dips 8/8/9
Seated DB Lateral Raise 3 x 12/12/15 x 10’s
Skullcrushers 3 x 8/7/6 x 60

Small improvements again.

Low Incline DB Press 10x75’s, 8x85’s, 2x6x95’s
Machine OHP 3 x 8/8/9 x 190
Dips 8/9/9
Seated SB Lateral Raise 3 x 12/12/10 x 12.5’s
Skullcrushers 3 x 12/10/8 x 45

Small gains from last week.

 

[GreenMachineX]

that seems really heavy to me. I can't recall last time I even tried a seated db press, but that looks pretty damn good to me.

I’d like to see you give it a shot…you got me beat on everything else lol

 

[Dustin07]

I’d like to see you give it a shot…you got me beat on everything else lol

no way man, you are a better squatter than me. I have only squatted like 365 in my life and I'm pretty sure 315 x 5 is a reps PR for me. I will try to throw in some db presses this week though and see how it goes, I'd like to build the shoulders more and usually end up stuck with my normal laterals and forward raises in a time pinch!

Your deads are probably higher than mine right now too. I was going to squat today but forgot my sleeves so I'll probably have my first "belted" pull day in a few weeks today and I don't see myself hitting 385 x 5... we'll see!

I was really hoping to go semi light and start ramping up lol

 

[GreenMachineX]

no way man, you are a better squatter than me. I have only squatted like 365 in my life and I'm pretty sure 315 x 5 is a reps PR for me. I will try to throw in some db presses this week though and see how it goes, I'd like to build the shoulders more and usually end up stuck with my normal laterals and forward raises in a time pinch!

Your deads are probably higher than mine right now too. I was going to squat today but forgot my sleeves so I'll probably have my first "belted" pull day in a few weeks today and I don't see myself hitting 385 x 5... we'll see!

I was really hoping to go semi light and start ramping up lol

Never go light! lol
Curious to see how you do!

 

[Dustin07]

Never go light! lol
Curious to see how you do!

dude 395 felt heavy today lol. I need some frequency on my pull training now to catch up with my bench!

 

[GreenMachineX]

Deadlift Top Set 5 x 385 PR
Mid-Row Machine 8x265, 8x285, 8x305
Machine Shrug 3 x 8 x 270
Hammer Curls 3 x 10/10/8 x 30’s
Cable Mid-Row 6x88, 8 x 70
Machine Preacher 2 x 9 x 40

Deadlift Top Set 4 x 405 PR
Single Leg Hamstring Curls 2 x 8 x 45
Cable Mid Row 12x61.8, 12x70.4, 12x79.2, 8x88
Mid-Row Machine 8x285, 5x305, 4x325
Machine Shrugs 3 x something x something
Hammer Curls 3 x 10/8/9 x 30’s
Machine Preacher 2 x 6 x 45

Another rep PR for DL. I think I could’ve got 5 but it would’ve really been a grinder. The answer is 6k calories per day

 

[Hyde]

Deadlift Top Set 4 x 405 PR
Single Leg Hamstring Curls 2 x 8 x 45
Cable Mid Row 12x61.8, 12x70.4, 12x79.2, 8x88
Mid-Row Machine 8x285, 5x305, 4x325
Machine Shrugs 3 x something x something
Hammer Curls 3 x 10/8/9 x 30’s
Machine Preacher 2 x 6 x 45

Another rep PR for DL. I think I could’ve got 5 but it would’ve really been a grinder. The answer is 6k calories per day

That is not a sustainable answer Congrats on the post-Easter PR!

 

[Dustin07]

I mean yeah LOL. I hit 3 PRS last year:

Bench 300 clean
Deadlift 485
Weight 207 (+22lbs)

so certainly seems you're on to something

 

[Dustin07]

Deadlift Top Set 4 x 405 PR

that is a killer set dude

 

[GreenMachineX]

I mean yeah LOL. I hit 3 PRS last year:

Bench 300 clean
Deadlift 485
Weight 207 (+22lbs)

so certainly seems you're on to something

+22 pounds? lol
That’s what I’m going for this bulk!

 

[MrKleen73]

That is not a sustainable answer Congrats on the post-Easter PR!

Amen, 6000 sounds like an amazing one off fun filled day of eating. It sounds absolutely horrendous to try to maintain.

Congrats on that PR @GreenMachineX very nice work!

 

[Dustin07]

+22 pounds? lol
That’s what I’m going for this bulk!

yeah around there. from an avg weight of about 183 to a peak weight of 207 when I hit my DL PR... back down to 186 for MX in Feb, then sitting at 193 today.

 

[GreenMachineX]

Amen, 6000 sounds like an amazing one off fun filled day of eating. It sounds absolutely horrendous to try to maintain.

Congrats on that PR @GreenMachineX very nice work!

Yeah, I was exaggerating. I’m more close to 4k most likely with 1 big day like that per week.

 

[GreenMachineX]

Seated DB Press 3 x 12/11/11 x 70’s
Machine Chest Press 3 x 8 x 200
Seated Machine OHP Rest Pause 8/2/1 x 190
Seated DB Lateral Raise 3 x 13/14/13 x 10’s
Triceps Pressdown 3 x 11/11/10 x 44
Overhead Extension 3 x 8 x 27

Adding a rest/pause machine OHP set to this workout. Probably used too much since I couldn’t get a full 18 reps.

Weight: 226

Seated DB OHP 3 x 12 x 70’s
Machine Chest Press 3 x 9 x 200
Seated Machine OHP Rest/Pause 9/4/1 x 170
Seated DB Lateral Raise 3 x 14 x 10’s
Triceps Pressdown 12x44, 2 x 9/8 x 49.5
Overhead Extension 3 x 8 x 27.5

Weight is up a good bit from my depleted low of 215…completely depleted plus mild dehydration I hit 213.2, so 13 pounds up from that, but not much stronger

Weights and reps moving up though.

 

[GreenMachineX]

Safety Bar Squat 5x255, 2 x 3 x 275
NG Pull-up 4 x 4
Machine Shrugs 10x250, 2 x 8 x 270
Reverse Pec Deck 3 x 11 x 30
Incline DB Curls 3 x 10/10/7 x 25’s
Machine Preacher 2 x 10 x 30
Single Leg Curls 2 x 10 x 45

Safety Bar Squat 3x255, 3x275, 3x3x285
NG Pull-up 4 x 4
Cable Shrugs. 10x100, 2 x 8 x 120
Facepulls 3 x 10 x 11.5
Incline DB Curls 3 x 8/8/6 x 27.5’s
Machine Preacher 2 x 11 x 30
Reverse Pec Deck 2 x 12 x 30

 

[GreenMachineX]

Low Incline DB Press 10x75’s, 8x85’s, 2x6x95’s
Machine OHP 3 x 8/8/9 x 190
Dips 8/9/9
Seated SB Lateral Raise 3 x 12/12/10 x 12.5’s
Skullcrushers 3 x 12/10/8 x 45

Small gains from last week.

Low Incline DB Press 10x75’s, 8x85’s, 2 x 6/5 x 95’s
Machine OHP 3 x 8/8/10 x 190
Dips 9/9/9
Seated DB Lateral Raise 3 x 12 x 12.5’s (last set drop to 10 x 5’s)
Skullcrushers 3 x 11/11/9 x 45

Small improvements on everything again, except lost Rep on db incline, but I’m sure that has to do with the full 3mg lunesta I took last night. I’ve noticed it has a more negative effect on free weight/compounds as opposed to machines and single joint exercises.

 

[MrKleen73]

Nice work! Things just keep on moving up. Good stuff!

 

[GreenMachineX]

Well, been feeling like garbage since Monday evening. Achy and sore every where, scratchy throat, light cough, sneezing. Ugh.

 

[Hyde]

Well, been feeling like garbage since Monday evening. Achy and sore every where, scratchy throat, light cough, sneezing. Ugh.

Just do like I do and live in denial as long as possible until the wheels fall off

 

[GreenMachineX]

Just do like I do and live in denial as long as possible until the wheels fall off

I think they have…getting to the point I’m so sore and achy I don’t want to move. Good times. Just when I was starting to make good progress.

 

[GreenMachineX]

Lost 5lb since Monday without changing too much of my diet (mildly less kcal).

 

[MrKleen73]

Lost 5lb since Monday without changing too much of my diet (mildly less kcal).

May not be how you wanted but a little fat loss in the process ain't too bad. The increase in calories once feeling better will fill the rest right back out.

 

[GreenMachineX]

Update: cold is improving and weight loss slowed down. Net 4 pound loss. I plan on restarting Thursday.

Also, will likely start cutting intentionally since I realized I only have 10 weeks until a week at the beach.

 

[GreenMachineX]

May not be how you wanted but a little fat loss in the process ain't too bad. The increase in calories once feeling better will fill the rest right back out.

Now down to 222.2
I’m not tracking calories, but would’ve thought I was eating enough to maintain. Haven’t worked out since last Monday, but the mirror (and shirt fit) makes it look like it’s all fat loss.

 

[Hyde]

Now down to 222.2
I’m not tracking calories, but would’ve thought I was eating enough to maintain. Haven’t worked out since last Monday, but the mirror (and shirt fit) makes it look like it’s all fat loss.

That’s great. “Lean” into that!

 

[GreenMachineX]

Starting back up tomorrow after 2 weeks off. Still sleeping great. Let’s see if the workouts trash it again.

 

[GreenMachineX]

Flat DB Press 3 x 8/8/6 x 70’s
Machine OHP 10x160, 9x170, 8x180
Seated DB Lateral Raise 3 x 12 x 10’s
Triceps Pressdowns 3 x 13/11/10 x 38.5

2 weeks off with a cold and I can barely press 70’s on flat. I know I’ll get it back quick, but still frustrating.

 

[Hyde]

Flat DB Press 3 x 8/8/6 x 70’s
Machine OHP 10x160, 9x170, 8x180
Seated DB Lateral Raise 3 x 12 x 10’s
Triceps Pressdowns 3 x 13/11/10 x 38.5

2 weeks off with a cold and I can barely press 70’s on flat. I know I’ll get it back quick, but still frustrating.

That’s because taking off 2 weeks of training entirely for a cold is too long. If I did that every time my son dragged something home, I would never make another PR.

Sometimes you will have to take some pseudo ephedrine, put your big boy pants on, and just be a maniac about spraying/wiping down your equipment. Or get back to some pushups and lunges in the driveway after a week, something.

 

[Dustin07]

I've come to the conclusion that without a minimum of two pressing sessions per week my bench slowly falls no matter what.

 

[GreenMachineX]

That’s because taking off 2 weeks of training entirely for a cold is too long. If I did that every time my son dragged something home, I would never make another PR.

Sometimes you will have to take some pseudo ephedrine, put your big boy pants on, and just be a maniac about spraying/wiping down your equipment. Or get back to some pushups and lunges in the driveway after a week, something.

You workout with body aches, soreness and fatigue?

I’ve always went by the above or below neck symptom rule…

 

[Dustin07]

You workout with body aches, soreness and fatigue?

I’ve always went by the above or below neck symptom rule…

ha you didn't ask me but yes absolutely yes to all 3.
If I didn't workout because my energy level was low or my body ached I'd have no need for a gym at all.

I might scale back something like deadlifts if I feel like my fatigue is leading to poor form, but still putting the work in. only life schedule keeps me out.

 

[GreenMachineX]

ha you didn't ask me but yes absolutely yes to all 3.
If I didn't workout because my energy level was low or my body ached I'd have no need for a gym at all.

I might scale back something like deadlifts if I feel like my fatigue is leading to poor form, but still putting the work in. only life schedule keeps me out.

I meant when those symptoms were clearly from illness…

 

[Hyde]

You workout with body aches, soreness and fatigue?

I’ve always went by the above or below neck symptom rule…

I meant when those symptoms were clearly from illness…

I can hardly think of a year where I haven’t had to.

In the 15+ years I’ve been lifting, I have never gone longer than 13 days without training - for my bicep reattachment, and when I had the OG strain of COVID and had daily low fevers for weeks. Gyno surgery was 10 days out of office, and elbow ‘scope was probably less.

The body is designed to move. You should not expect or try to set the world on fire when you are sick, but you do want to get a little exercise and maintain some kind of capacity whenever possible. I also don’t think you should stay on a regular routine or frequency or lift normal weights - just something to break up the sabbatical & slow the bleeding after a week or so off.

 

[Dustin07]

I meant when those symptoms were clearly from illness…

and when I had the OG strain of COVID and had daily low fevers for weeks.

same. I never stopped moving during COVID, even when 2 mile runs became 2 mile jogs, and eventually like 1/4 mile jogs and 1/4 mile walk intervals. I don't stop moving until I honestly have to fall asleep on the couch, the people around me that stop moving tend to experience prolonged illnesses and I find that the "fake till I make it" approach to recovery leads to faster recovery.

I had a doctor that wouldn't come out and say directly that exercise improves recovery, but she would not discourage it and did say "that makes a lot of sense, I know a lot of people who feel like light exercise through a cold, etc, tend to feel as though they recovery faster". which felt to me like her way of supporting it without opening up lawsuit opportunities, lol.

 

[Hyde]

same. I never stopped moving during COVID, even when 2 mile runs became 2 mile jogs, and eventually like 1/4 mile jogs and 1/4 mile walk intervals. I don't stop moving until I honestly have to fall asleep on the couch, the people around me that stop moving tend to experience prolonged illnesses and I find that the "fake till I make it" approach to recovery leads to faster recovery.

I had a doctor that wouldn't come out and say directly that exercise improves recovery, but she would not discourage it and did say "that makes a lot of sense, I know a lot of people who feel like light exercise through a cold, etc, tend to feel as though they recovery faster". which felt to me like her way of supporting it without opening up lawsuit opportunities, lol.

I’m not a doctor, and I damn sure am not saying lifting weights is going to help him get well faster - it is another stressor to deal with, after all.

I only meant to say, as a meathead, the longer you have to take off the harder it can be when you return.

 

[GreenMachineX]

Deadlift
Machine Rows
Shrugs
Hammer Curls

nothing with logging but at least did something.

 

[Dustin07]

and I damn sure am not saying lifting weights is going to help him get well faster

to me it's a trial and error thing, learn what your body can take. rest when you need it, move when ya need it type thing.

nothing with logging but at least did something.

boom!