Building Back Up

[Dustin07]

Killing it man! I am really proud of you for the progress you have been making, not that it has anything to do with me. Just impressed with your perseverance and determination to find a way to make all of this work. You should be proud of yourself Brother!

yup I want to echo that. this thread is really lighting up. awesome run into the end of the year and a great foundation for 2024

 

[Hyde]

Indeed you are! It’s not just about consistency - we all know people who are exactly the same year after year with nothing to show. And it’s not just about effort - going hard when you feel like it & then taking a week off will get you nowhere. It’s about consistency of effort, and that is what you are developing, for everyone to see. You have to have enough discipline to do some solid work and try to stick to the plan, roughly, most of the time.

 

[GreenMachineX]

Weight: 221

Yesterday's Macros
3,019 kcal
228g pro
85g fat
335g cho

11k steps.

Over calorie goal, but I am seeing still weight drop slowly AND sleeping pretty well. I'll drop to 2800 kcal today though.

 

[GreenMachineX]

Incline BB Press 8x135, 8x155, 2 x 8 x 165
Leg Press 3 x 8/8/10 x 360
Regular Pullup 3, 3, 3, 2 +1-, 5- x BW
Machine Delt Raise 12x50, 10x60, 8x70
Skullcrushers 3 x 10 x 50
Straight Bar Curls 2 x 10 x 45

Tried Incline BB today since literally everything I wanted to use was being taken. Haven't done it in 15 years and back then, I was doing sets of 5 with 275, so today was a little humbling lol
Otherwise fun full body workout again. Going to keep doing these full body while I have some days on the weekend free.

Edit: also going to decrease volume to 3 sets per exercise while I try to increase frequency to 3 times per week.

 

[Dustin07]

I was doing sets of 5 with 275, so today was a little humbling lol

that's phenomenal dude. what was your all time best bench?
I still find incline to be a very awkward movement but I'm trying to do it more to develop better coordination there. I think I hit 225 once but I never go much higher than 165 - 185 at the moment.

 

[GreenMachineX]

that's phenomenal dude. what was your all time best bench?
I still find incline to be a very awkward movement but I'm trying to do it more to develop better coordination there. I think I hit 225 once but I never go much higher than 165 - 185 at the moment.

All time best bench was only a progression of sets of 5's going from 295 to 315...so a set of 5 at 315. Never maxed out on that when I was at my peak. For the record, that was after a few cycles of LGD and ostarine.

 

[GreenMachineX]

that's phenomenal dude. what was your all time best bench?
I still find incline to be a very awkward movement but I'm trying to do it more to develop better coordination there. I think I hit 225 once but I never go much higher than 165 - 185 at the moment.

I bet your 165 to 185 is after flat bench though, and not first, right?

But yes, I agree, it felt super awkward

 

[Dustin07]

I bet your 165 to 185 is after flat bench though, and not first, right?

But yes, I agree, it felt super awkward

yeah I always run it after my flat bench day as an accessory. it probably wouldn't hurt to reverse that order once a week though...

All time best bench was only a progression of sets of 5's going from 295 to 315...so a set of 5 at 315

beast mode!

 

[GreenMachineX]

yeah I always run it after my flat bench day as an accessory. it probably wouldn't hurt to reverse that order once a week though...

Yeah I'd be curious to know where yours is at if you did it first. I bet a good bit higher.

beast mode!

Maybe one day...

 

[GreenMachineX]

Weight: 220.2

Yesterday's Macros
2,769 kcal
213g pro
71g fat
325g cho

11k steps.

 

[Dustin07]

Yeah I'd be curious to know where yours is at if you did it first. I bet a good bit higher.

If I get to lift next week my sessions should be unrushed and decent so maybe I'll throw in a heavy incline day and see how it feels! would probably be like weds or thursday if I can.

 

[Hyde]

If I get to lift next week my sessions should be unrushed and decent so maybe I'll throw in a heavy incline day and see how it feels! would probably be like weds or thursday if I can.

If my elbow didn’t make it so painful, I would definitely do more incline & push it harder. Not saying you should or shouldn’t be, but it is a good movement to add useful muscle that helps the flat bench.

 

[GreenMachineX]

Weight: 220.2

Yesterday's Macros
2,537 kcal
202g pro
68g fat
281g cho

14k steps.

When cutting, how much visible muscle do you guys notice losing?

 

[Dustin07]

If you take a look at Kleen's recent pictures and Hydes, both are, if anything, looking more muscular with their respective weight loss. In the past I have noticed substantial strength loss from cutting, but most likely due to restricting calories way too much and cutting too fast.

 

[MrKleen73]

Weight: 220.2

Yesterday's Macros
2,537 kcal
202g pro
68g fat
281g cho

14k steps.

When cutting, how much visible muscle do you guys notice losing?

While still over 15% none. However, I am acutely aware of the difference in how full I am with lower calories and especially carbs. A more depleted muscle will look smaller so your recent drop in carbs is going to make that happen even though you are still hitting over 200 you will be more depleted because a larger portion of your glycogen stores will be depleted due to both lower carbs, and lower calories causing the body to have to burn more of the available glycogen than at maintenance or above.

None? Maybe temporary things like water, some glycogen (but I keep carbs high anyways) and "fullness".

I think a lot of people overestimate how much actual muscle they'll lose. If your program and nutrition are good you really shouldn't be losing much of anything until you get to some pretty low body fat levels. How often you've been really lean probably matters though too, as you reach "new levels" it probably is a bit more likely regardless of where those "levels" are.

Yes Sir, I can agree with both statements here.

If you take a look at Kleen's recent pictures and Hydes, both are, if anything, looking more muscular with their respective weight loss. In the past I have noticed substantial strength loss from cutting, but most likely due to restricting calories way too much and cutting too fast.

Agreed, although my side delts and well everything else has definitely grown a little the biggest difference are coming from the muscle actually being on display instead of in hiding. My side delts are looking a lot bigger now that some of the fat between the tricep and shoulder line has gone down I have some halfway decent shoulder caps right now. They are definitely good for anyone who is not a bodybuilder. However my arms were 17.5 flat flexed cold earlier this year but they are only 17 flexed and cold as of the day I was starting the higher gear and food intake. So some size has been lost but not muscle. The increase in definition has been substantial.

 

[Dustin07]

However my arms were 17.5 flat flexed cold earlier this year but they are only 17 flexed and cold as of the day I was starting the higher gear and food intake. So some size has been lost but not muscle. The increase in definition has been substantial.

my rule of thumb on the arms is always to make sure my sleeves are filled out. in a way, aesthetically, thats more important to me than pure size since I'm not going to pull of 21" guns unless I weigh 320

 

[GreenMachineX]

While still over 15% none. However, I am acutely aware of the difference in how full I am with lower calories and especially carbs. A more depleted muscle will look smaller so your recent drop in carbs is going to make that happen even though you are still hitting over 200 you will be more depleted because a larger portion of your glycogen stores will be depleted due to both lower carbs, and lower calories causing the body to have to burn more of the available glycogen than at maintenance or above.
Yes Sir, I can agree with both statements here.

Agreed, although my side delts and well everything else has definitely grown a little the biggest difference are coming from the muscle actually being on display instead of in hiding. My side delts are looking a lot bigger now that some of the fat between the tricep and shoulder line has gone down I have some halfway decent shoulder caps right now. They are definitely good for anyone who is not a bodybuilder. However my arms were 17.5 flat flexed cold earlier this year but they are only 17 flexed and cold as of the day I was starting the higher gear and food intake. So some size has been lost but not muscle. The increase in definition has been substantial.

Side delts are exactly the reason I brought it up. That last week over Thanksgiving where I filled glycogen all the way up, my delts didn't fill up the same way my chest, back and legs did (and boy did they lol) and clothes didn't fit the same way in a good way in the Delt area, whereas everything else looked much better.

 

[GreenMachineX]

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.

 

[MrKleen73]

Side delts are exactly the reason I brought it up. That last week over Thanksgiving where I filled glycogen all the way up, my delts didn't fill up the same way my chest, back and legs did (and boy did they lol) and clothes didn't fit the same way in a good way in the Delt area, whereas everything else looked much better.

Do they normally look much bigger after a big refeed or did you just notice it this time?

 

[GreenMachineX]

Do they normally look much bigger after a big refeed or did you just notice it this time?

They used to, so this is kind of a new thing since my first Fling with covid and the following year of insomnia. I've been noticing it for a month or 2 but figured it was just because of how depleted I was, but last week revealed it. Also, my Lateral Raise is down 5-10 pounds each hand also. I was never good at them, but I at least got to to 20's each hand like 8 months ago. I'm doing 10's now.

 

[MrKleen73]

They used to, so this is kind of a new thing since my first Fling with covid and the following year of insomnia. I've been noticing it for a month or 2 but figured it was just because of how depleted I was, but last week revealed it. Also, my Lateral Raise is down 5-10 pounds each hand also. I was never good at them, but I at least got to to 20's each hand like 8 months ago. I'm doing 10's now.

Has your form changed / gotten better over the last 2 months or are you just getting weaker for no obvious reason?

 

[GreenMachineX]

Has your form changed / gotten better over the last 2 months or are you just getting weaker for no obvious reason?

I've always been kind of nitpicky about my Lateral Raise form...not sure if you remember that discussion from months ago. But no obvious reason that I can see. Probably best to drive on and see how it looks in a couple more months at the end of this cut, right?

 

[Dustin07]

I wish I could see your laterals. That drop in weight doesn't make sense to me at all. I normally run 3 x 12 x 30s. I'll go up to 40s if I'm feeling spicy with a few cheater reps and last week or whatever we did then seated which you can't cheat at all. Are you maybe just super fatigued? Short days etc? You and I are closer in strength than that so the weight change there seems drastic unless you are just spent by the time you get there and either need more conditioning, better preWO nutrition or intrawo sugar.

 

[Segansational]

I've always been kind of nitpicky about my Lateral Raise form...not sure if you remember that discussion from months ago. But no obvious reason that I can see. Probably best to drive on and see how it looks in a couple more months at the end of this cut, right?

I find DB laterals to be very much mental/mood driven. Some days I just "let" myself go light and stick with 10s or 15s. But if I amp myself up right, I know I can use the 20s. I think half of it is the mentality for this exercise and just pushing yourself harder. Because it seems like an accessory, it's easy to fall into making it an after thought and just go through the motions.

 

[GreenMachineX]

I wish I could see your laterals. That drop in weight doesn't make sense to me at all. I normally run 3 x 12 x 30s. I'll go up to 40s if I'm feeling spicy with a few cheater reps and last week or whatever we did then seated which you can't cheat at all. Are you maybe just super fatigued? Short days etc? You and I are closer in strength than that so the weight change there seems drastic unless you are just spent by the time you get there and either need more conditioning, better preWO nutrition or intrawo sugar.

Well, the same weight difference happens with biceps, tris, rear delts and Shrugs also if you compare yours to mine. I mean, I curled 50 for 2 sets of 10 and got a nice pump when you curled sets of 90 recently I think?

For years my program was just basically bench Row Squat 5x5 day 1, and Deadlift ohp pull up 5x5 day 2 and I think that messed me up. I'm wondering if I've reaped why I sow, never training vanity lifts and built a fireplug physique lol

It's also been years since I did a true intentional gaining phase...

 

[GreenMachineX]

I find DB laterals to be very much mental/mood driven. Some days I just "let" myself go light and stick with 10s or 15s. But if I amp myself up right, I know I can use the 20s. I think half of it is the mentality for this exercise and just pushing yourself harder. Because it seems like an accessory, it's easy to fall into making it an after thought and just go through the motions.

I haven't felt amped for any workouts recently...or if I do, by the time I get to the gym, it's gone.

 

[GreenMachineX]

Stuck awake exactly at 7 hours sleep...so annoying. Seems like as soon as the lunesta wears off, sleep over.

 

[GreenMachineX]

Weight: 218.2

Yesterday's Macros
3,102 kcal
252g pro
88g fat
322g cho

14.5k steps.

Weight still coming down. 3 pounds until my before- Thanksgiving weight.

 

[Hyde]

You were more focused on some form stuff with them recently right?

I don’t do them all the time or other more isolated movements like raises all year long. I find I often almost “reset” as I come back to them from time to time and focus more on even better quality of the lift each time I progress through them.

If they feel good and technique feels locked in you’ll probably be fine and I wouldn’t over worry about comparing to past lifts from previous training cycles. I find most people are using too much and form is lacking anyways, I always figure who cares what I lateral raise if my form lets me get great pumps and gains, because I doubt they have better shoulders or outlift me in more important lifts.

If it’s decreasing over the same training cycle though then you might need some adjustments though.

Well said here!

 

[GreenMachineX]

You were more focused on some form stuff with them recently right?

I don’t do them all the time or other more isolated movements like raises all year long. I find I often almost “reset” as I come back to them from time to time and focus more on even better quality of the lift each time I progress through them.

If they feel good and technique feels locked in you’ll probably be fine and I wouldn’t over worry about comparing to past lifts from previous training cycles. I find most people are using too much and form is lacking anyways, I always figure who cares what I lateral raise if my form lets me get great pumps and gains, because I doubt they have better shoulders or outlift me in more important lifts.

If it’s decreasing over the same training cycle though then you might need some adjustments though.

Cool beans. I'm going to pay more attention to this, and maybe take some measurements. Thanks.

 

[GreenMachineX]

Weight: 222.0

Macros Yesterday
Way over target lol

11.6k steps.

In the gym. I know I'm going off the rails again tonight so going to at least try to direct some of those calories to the right direction. Diet starts again tomorrow.

 

[MrKleen73]

I've always been kind of nitpicky about my Lateral Raise form...not sure if you remember that discussion from months ago. But no obvious reason that I can see. Probably best to drive on and see how it looks in a couple more months at the end of this cut, right?

Got ya, did you ever watch that Wycked Training shoulder video with the form he uses. I used to use an extremely strict form on them and since I started doing them as he suggests my medial delts get lit up way more than they ever have. He is very into using the bodies natural movement patterns to target muscles and many of his recommendations are true gems. They have improved my shoulder and triceps training for sure. I can give the link again if you want to try a new way to stimulate, and you won't need much more than 10-20lbs to toast your medial and rear delts.

I wish I could see your laterals. That drop in weight doesn't make sense to me at all. I normally run 3 x 12 x 30s. I'll go up to 40s if I'm feeling spicy with a few cheater reps and last week or whatever we did then seated which you can't cheat at all. Are you maybe just super fatigued? Short days etc? You and I are closer in strength than that so the weight change there seems drastic unless you are just spent by the time you get there and either need more conditioning, better preWO nutrition or intrawo sugar.

A lot of this could easily be shoulder and upper carriage structure. These typically aren't movements you can continue to progress on weight on for most people, and an increase in volume, and or frequency does the trick to add size at that point. Your work with 30-40s is impressive. I can do those with some momentum from the hips and slow them down on the return but that's about the only way I can get decent volume with that much. However I feel them more with the 10-20lbs.

I find DB laterals to be very much mental/mood driven. Some days I just "let" myself go light and stick with 10s or 15s. But if I amp myself up right, I know I can use the 20s. I think half of it is the mentality for this exercise and just pushing yourself harder. Because it seems like an accessory, it's easy to fall into making it an after thought and just go through the motions.

I used to feel this way but have come to realize great shoulder caps are one of the marks of a great physique and without them a physique looks incomplete. I wish I had put more into them over the years. However I was that guy who believed the shoulders get everything they need from pressing and pulling movements for many years and development fell behind. Which is why I am playing catch up now.

Well, the same weight difference happens with biceps, tris, rear delts and Shrugs also if you compare yours to mine. I mean, I curled 50 for 2 sets of 10 and got a nice pump when you curled sets of 90 recently I think?

For years my program was just basically bench Row Squat 5x5 day 1, and Deadlift ohp pull up 5x5 day 2 and I think that messed me up. I'm wondering if I've reaped why I sow, never training vanity lifts and built a fireplug physique lol

It's also been years since I did a true intentional gaining phase...

Nah, man, you just have to try some new things if the old things aren't working that well for you. It is definitely not to late to improve that area.

Stuck awake exactly at 7 hours sleep...so annoying. Seems like as soon as the lunesta wears off, sleep over.

Do you not feel rested with 7 hours of sleep? I see you mentioning how many hours you sleep often and many times it is in the 6-7 hour range. Have you considered that might just be what your body needs? I don't think I have ever gotten much more than an average of 6 hours of sleep, sometimes 8-9 on the weekends but I just wake up regardless most of the time.

Cool beans. I'm going to pay more attention to this, and maybe take some measurements. Thanks.

That's the attitude.

 

[GreenMachineX]

Got ya, did you ever watch that Wycked Training shoulder video with the form he uses. I used to use an extremely strict form on them and since I started doing them as he suggests my medial delts get lit up way more than they ever have. He is very into using the bodies natural movement patterns to target muscles and many of his recommendations are true gems. They have improved my shoulder and triceps training for sure. I can give the link again if you want to try a new way to stimulate, and you won't need much more than 10-20lbs to toast your medial and rear delts.
A lot of this could easily be shoulder and upper carriage structure. These typically aren't movements you can continue to progress on weight on for most people, and an increase in volume, and or frequency does the trick to add size at that point. Your work with 30-40s is impressive. I can do those with some momentum from the hips and slow them down on the return but that's about the only way I can get decent volume with that much. However I feel them more with the 10-20lbs.
I used to feel this way but have come to realize great shoulder caps are one of the marks of a great physique and without them a physique looks incomplete. I wish I had put more into them over the years. However I was that guy who believed the shoulders get everything they need from pressing and pulling movements for many years and development fell behind. Which is why I am playing catch up now.
Nah, man, you just have to try some new things if the old things aren't working that well for you. It is definitely not to late to improve that area.
Do you not feel rested with 7 hours of sleep? I see you mentioning how many hours you sleep often and many times it is in the 6-7 hour range. Have you considered that might just be what your body needs? I don't think I have ever gotten much more than an average of 6 hours of sleep, sometimes 8-9 on the weekends but I just wake up regardless most of the time.
That's the attitude.

Would you mind sending that wicked video again? I forgot all about it. I would greatly appreciate it.

Same reason as you for playing catch up. Figure I'd get everything I need from 5x5 with compounds...and I did for a while, but it didn't stick for whatever reason. But yeah, I feel like a big chest and back without delt caps makes for that fireplug comment I made lol.

Trying new things as we speak (type?). I'll post the new day 1 workout in a few when I'm done.

When I wake up early like that, basically anytime before 5:30am, it's with a mild (sometimes extreme but not recently) stimulation like I took caffeine or something an hour prior. But it's at the same time like a brain fog/zero short term memory/lethargic/etc feeling and the following hours results in that trashed feeling I've mentioned. Today I slept until my alarm at 5:45am and was sleeping great...I've realized most of the time this coincides with how many calories I've eaten, but as Friday proved, 3100kcal isn't enough. Yesterday's 5k kcal did it though lol.

 

[GreenMachineX]

Last post edited @MrKleen73 after you liked it

 

[GreenMachineX]

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.

 

[GreenMachineX]

It's interesting my low Incline db Press is only 5 pounds each hand less than my db ohp though...even though delts are my weak point in my physique.

 

[MrKleen73]

This isn't the same one but this one actually has him training someone and giving them cues to get the form right. It also shows a few different variations. So it will do

Invalid Link Removed

It's interesting my low Incline db Press is only 5 pounds each hand less than my db ohp though...even though delts are my weak point in my physique.

You could be using a lot of triceps during your pressing. Plus front delts might not be why your shoulders don't look like a strong point. The medial head is going to make the most difference in appearance, wideness, and v-taper. Of course I have no clue how your shoulders actually look either.

 

[MrKleen73]

Invalid Link Removed
This one is a great explanation.

 

[Segansational]

I haven't felt amped for any workouts recently...or if I do, by the time I get to the gym, it's gone.

Well, that's interesting. I guess then you're the definition of consistency over motivation!

I don't truly understand it, since I love working out. Yeah there are days I don't feel like doing the program I have lined up, but in general I could spend my day in a gym and be perfectly happy. So on certain big lift days, I definitely am amped up for it (usually helped by stims, but not always!).

But kudos for you then for sticking with it. Also going to shoot you a separate PM.

 

[GreenMachineX]

Well, that's interesting. I guess then you're the definition of consistency over motivation!

I don't truly understand it, since I love working out. Yeah there are days I don't feel like doing the program I have lined up, but in general I could spend my day in a gym and be perfectly happy. So on certain big lift days, I definitely am amped up for it (usually helped by stims, but not always!).

But kudos for you then for sticking with it. Also going to shoot you a separate PM.

Just responded to your PM, but I love working out too. Seems like just around mid-day or so I get a sense of lethargy that makes it difficult to get my CNS amped for each set.

 

[Dustin07]

. He is very into using the bodies natural movement patterns to target muscles

those videos are pretty good. only comparison I can think about is how people are taught to do kettlebell armbars and floor presses. for reference, notice how he rolls INTO the kb, to pick it up rather than a fully outstretched arm which could put unnecessary strain on the shoulder and cause injury:

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he does the same thing when he finishes and puts the kb back down on the floor.
I see these lateral raises in a similar way. for an incredibly strict db lateral raise I would not run very heavy weight. following the bodys natural movement patterns, it seems very unnatural to me to hold a lot of weight in a paused type scenario at the top of the lateral. In my head, in that position, it seems like there is a potential for injury. I see the body as a spring loaded cushion. I keep a tight core, I get that db up in the air, and I bring it down as controlled and gingerly as possible. like any lift, you wouldn't want to slam a 100lb db against your chest doing press reps, and with laterals there is some grace/finesse that needs to be there to protect from injury, imo.

 

[Dustin07]

Just responded to your PM, but I love working out too. Seems like just around mid-day or so I get a sense of lethargy that makes it difficult to get my CNS amped for each set.

fwiw I feel shitty walking into most workouts, life is busy. but the habit/discipline of getting the shoes laced up, going through warm-ups etc turns my brain back into competitive mode. like my bench for instance. I've been doing multiple sets of 15 at 95lbs lately with varied grips and speeds, working on not just warming up the body, but developing the pathways, form and getting my head right. for me... I can fee crappy when I walk into the gym but then start to come alive after a few sets and getting into the routine.

 

[MrKleen73]

those videos are pretty good. only comparison I can think about is how people are taught to do kettlebell armbars and floor presses. for reference, notice how he rolls INTO the kb, to pick it up rather than a fully outstretched arm which could put unnecessary strain on the shoulder and cause injury:

Invalid Link Removed

he does the same thing when he finishes and puts the kb back down on the floor.
I see these lateral raises in a similar way. for an incredibly strict db lateral raise I would not run very heavy weight. following the bodys natural movement patterns, it seems very unnatural to me to hold a lot of weight in a paused type scenario at the top of the lateral. In my head, in that position, it seems like there is a potential for injury. I see the body as a spring loaded cushion. I keep a tight core, I get that db up in the air, and I bring it down as controlled and gingerly as possible. like any lift, you wouldn't want to slam a 100lb db against your chest doing press reps, and with laterals there is some grace/finesse that needs to be there to protect from injury, imo.

Are you referring to how he says to keep your chin tucked? It turns on the muscles of the spine and puts us into the natural head position we are meant to have but we are all so tight from being slumped over at our desks all the time. Not sure if that is what you were referring too. he doesn't prescribe to pauses at the top except that one variation, and his philosophy is to ride the tension down, not to slow it down unnaturally. Once i leaned how to ride the negative it became really good, and honestly feels a little more taxing than going super slow on the way down at least in the medial delts which is the target muscle. basically riding the tension down just means applying enough tension to slow it down a little but still letting it fall and cause a little more pulling and stretch on the way down than a ver slow flexed style of negative. My natural reaction is to slow it down to much and sometimes the tension shifts to other muscles like the traps when I do that.

fwiw I feel shitty walking into most workouts, life is busy. but the habit/discipline of getting the shoes laced up, going through warm-ups etc turns my brain back into competitive mode. like my bench for instance. I've been doing multiple sets of 15 at 95lbs lately with varied grips and speeds, working on not just warming up the body, but developing the pathways, form and getting my head right. for me... I can fee crappy when I walk into the gym but then start to come alive after a few sets and getting into the routine.

Yeah, I am this way too but sometimes I just can't get the workout to go for me. If so, I tend to assume something is up with my recovery level and will do a lighter day. However if I can make myself work hard then sooner or later I will get into it and push even if i am not able to do so as well as other workouts. Now if things get worse as I go I will often call it because something esle is probably going on like fighting illness off or really needing some rest.

 

[GreenMachineX]

Are you referring to how he says to keep your chin tucked? It turns on the muscles of the spine and puts us into the natural head position we are meant to have but we are all so tight from being slumped over at our desks all the time. Not sure if that is what you were referring too. he doesn't prescribe to pauses at the top except that one variation, and his philosophy is to ride the tension down, not to slow it down unnaturally. Once i leaned how to ride the negative it became really good, and honestly feels a little more taxing than going super slow on the way down at least in the medial delts which is the target muscle. basically riding the tension down just means applying enough tension to slow it down a little but still letting it fall and cause a little more pulling and stretch on the way down than a ver slow flexed style of negative. My natural reaction is to slow it down to much and sometimes the tension shifts to other muscles like the traps when I do that.

Yeah, I am this way too but sometimes I just can't get the workout to go for me. If so, I tend to assume something is up with my recovery level and will do a lighter day. However if I can make myself work hard then sooner or later I will get into it and push even if i am not able to do so as well as other workouts. Now if things get worse as I go I will often call it because something esle is probably going on like fighting illness off or really needing some rest.

I think that's what's been happening with me...all medial head exercises result in traps and supraspinatus taking over. Yesterday's Lateral Raise was so much more productive in the medial delts. The pump was awesome. I've also realized those Machine delt raises have been not working the medial delts.

 

[Dustin07]

re you referring to how he says to keep your chin tucked? It turns on the muscles of the spine and puts us into the natural head position we are meant to have but we are all so tight from being slumped over at our desks all the time. Not sure if that is what you were referring too. he doesn't prescribe to pauses at the top except that one variation

no just the overall discussion of "strict" lateral raises. I've been watching myself do them with a new set of eyes since @GreenMachineX really got into the discussion a while back. at times I have tried to be a bit stricter with them, but I still feel it's a relatively high risk movement if done poorly tbh. I do enjoy them and I think they have had a good contribution to my upper body mass but I do them with a little extra care in allowing the body to flow with it's natural movements.

Yeah, I am this way too but sometimes I just can't get the workout to go for me. If so, I tend to assume something is up with my recovery level and will do a lighter day.

there's definitely the live to fight another day, type days. life is hard! everyone is going through something. gotta work to tell the difference sometimes between "meh, I'm lazy today" and "wow I'm really upset about this or that and I need to just chill to get my head and heart right".

 

[Dustin07]

I've also realized those Machine delt raises have been not working the medial delts.

machines are funny. some days they feel like a total waste of time to me compared to bb or db lifts. other times I hit a machine I haven't hit in a while and the stimulus is fantastic.

 

[MrKleen73]

I think that's what's been happening with me...all medial head exercises result in traps and supraspinatus taking over. Yesterday's Lateral Raise was so much more productive in the medial delts. The pump was awesome. I've also realized those Machine delt raises have been not working the medial delts.

Yeah, on those machines you basically push out with your elbows, you want to depress your scaps so the shoulder girdle doesn't raise and the traps are less involved.

no just the overall discussion of "strict" lateral raises. I've been watching myself do them with a new set of eyes since @GreenMachineX really got into the discussion a while back. at times I have tried to be a bit stricter with them, but I still feel it's a relatively high risk movement if done poorly tbh. I do enjoy them and I think they have had a good contribution to my upper body mass but I do them with a little extra care in allowing the body to flow with it's natural movements.



there's definitely the live to fight another day, type days. life is hard! everyone is going through something. gotta work to tell the difference sometimes between "meh, I'm lazy today" and "wow I'm really upset about this or that and I need to just chill to get my head and heart right".

Oh okay, yeah strict is the key if you have any shoulder issues for sure, and also if you want to avoid getting them later.

machines are funny. some days they feel like a total waste of time to me compared to bb or db lifts. other times I hit a machine I haven't hit in a while and the stimulus is fantastic.

Right, and certain machines are much better than free weights buy putting you in a correct position and limiting injury and systemic fatigue.

 

[GreenMachineX]

Traditional DL 3x315, 3x335, 3x355, 3x375
Mid-Row Machine 15x125, 10x205, 8x225, 6x245, 6x265
Machine Shrugs 3 x 8 x 160
Reverse Pec Deck 12x20, 10x30, ???
Hammer Curl 3 x 10 x 30's
Single Leg Curl 2 x 10 x 45 (left leg drop to 30)
Scapular Depression on Lat Pulldown 2 x 15

Felt good for today's Workout. Just 30g pea protein and 22g carb10/hbcd preworkout did the trick. I know I'm better with more carbs overall, but too many at one time seems to be an issue.

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

 

[GreenMachineX]

@Dustin07 I tried out that liquid chalk and it worked pretty well! I did 4 x 315 but didn't have enough on my right hand so it slipped, but if I had really caked it on, quite sure I could've DL 5 x 315 double overhand if not more.

 

[Dustin07]

@Dustin07 I tried out that liquid chalk and it worked pretty well! I did 4 x 315 but didn't have enough on my right hand so it slipped, but if I had really caked it on, quite sure I could've DL 5 x 315 double overhand if not more.

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