Building Back Up

[GreenMachineX]

When he said he was at 17” so proudly, I didn’t have the heart to say “Still in the small arms club with the rest of us, eh?”

Dude…I’m in the smedium club now. And in a few years, the real medium club!

 

[GreenMachineX]

Seated DB OHP 3 x 10/10/9 x 80’s
Machine Chest Press 4 x 8 x 220
Seated DB Lateral Raise 3 x 15 x 10’s
Triceps Pressdowns 3 x 9/9/8 x 55
Cable Overhead Extension 3 x 9/8/9 x 22

Everything up nicely still. Getting control of my diet finally.

Seated DB OHP 3 x 10/9/8 x 80’s
Machine Chest Press 3 x 10/10/9 x 220
Seated DB Lateral Raise 3 x 12 x 10’s
Triceps Pressdowns 3 x 10/10/9 x 55
Overhead Extension 2 x 9/10/8 x 22

Lunesta hurting the OHP again, but needed the good rest. Everything else going up (except lateral raises though).

 

[GreenMachineX]

HammerFall and Kamelot tonight. Very disappointing. Power metal isn’t really my style, but Kamelot felt very uninspired nevertheless. HammerFall was fine, but just not my thing. My kids have now seen incredible heavy metal concerts…and much less then.

Fear Factory in a couple months…definitely looking forward to that!

 

[Segansational]

When he said he was at 17” so proudly, I didn’t have the heart to say “Still in the small arms club with the rest of us, eh?”

Savage!

 

[GreenMachineX]

Safety Squat 5x215, 2 x 5 x 255
Single Leg Curls 2 x 12/10 x 45
NG Pullups 4/4/3/3
Machine Shrugs 8x180, 3 x 8/8/6 x 270
Incline DB Curls 3 x 8 x 27.5’s
Preachers Curls

Safety Squat 5x215, 5x255, 4x265
NG Pull-ups 4x4
Single Leg Curls 2 x 12 x 45
Reverse Pec Deck 3 x 8 x 30
Machine Shrug 3 x 8/10/8 x 230
Incline DB Curls 3 x 8/6/6 x 25’s

 

[Hyde]

Savage!

Lol I taped at 17.5” recently on a cold flex, and while these are big by standards of regular folk, we all know what kind of guns are out there! I have plenty of shirts where my arms don’t look very big

 

[GreenMachineX]

Lol I taped at 17.5” recently on a cold flex, and while these are big by standards of regular folk, we all know what kind of guns are out there! I have plenty of shirts where my arms don’t look very big

The biggest mine have ever been was 17.5”. lol

 

[Hyde]

The biggest mine have ever been was 17.5”. lol

I assume mine would have been 18” when I benched 405, but being 270 and close to 30% bodyfat then….well, I mean me being a fat guy having big arms is kinda like a fat gal having big boobs. They’re both still nice to look at, but we both just basically ate our way there

 

[GreenMachineX]

Low Incline DB Press 3 x 8 x 85’s
Machine OHP 3 x 10 x 180
Dips 3 x 6
Seated Lateral Raise 3 x 12 x 12.5’s
Skullcrushers 3 x 8/8/9 x 60
1 Arm Pressdowns 1 x 8 x 22.5

Everything moving up still, except the db chest press and dips. My DB OHP is about to catch the low incline DB press. Machine chest press going up on the other day, so maybe it’s time to dump these 2 exercises?

Flat DB Press 4 x 8/8/6/6 x 80’s
Dips 3 x 8/10/8
Machine OHP 3 x 8/8/6+2 forced x 190
Seated Lateral Raise 3 x 10 x 12.5’s
Skullcrushers 3 x 8 x 60
1 Arm Pressdowns 1 x 9 x 22.5

Slept great the night before, but so sluggish and weak. At least got the work in. Switching to flat db press for now.

 

[Dustin07]

When he said he was at 17” so proudly, I didn’t have the heart to say “Still in the small arms club with the rest of us, eh?”

I haven't measured in years but I think 17" probably would have been "big" for me last time I did. Lately they've felt much larger due to tricep growth but man, no matter what you do arms like the upperbody calves... sometimes it seems like you either have them or you don't, no matter what you do.

Thankfully, AI google is here to make us feel better

 

[Dustin07]

I used to keep a measuring tape in my gym bag but guys in the locker room always looked at me funny when I disrobed and pulled out the tape.

 

[MrKleen73]

I used to keep a measuring tape in my gym bag but guys in the locker room always looked at me funny when I disrobed and pulled out the tape.

You got tired of all of the "Oh Bless his heart", and "Poor Lil Guy" responses eh?

 

[Hyde]

I haven't measured in years but I think 17" probably would have been "big" for me last time I did. Lately they've felt much larger due to tricep growth but man, no matter what you do arms like the upperbody calves... sometimes it seems like you either have them or you don't, no matter what you do.

Thankfully, AI google is here to make us feel better

View attachment 242632

All the 80+ crowd laughing at the 11.5”+ bicep men like ‘Odds are you MFs never gonna even live to rock 11.4s like these!’

 

[GreenMachineX]

I haven't measured in years but I think 17" probably would have been "big" for me last time I did. Lately they've felt much larger due to tricep growth but man, no matter what you do arms like the upperbody calves... sometimes it seems like you either have them or you don't, no matter what you do.

Thankfully, AI google is here to make us feel better

View attachment 242632

Truthfully though, these measurements are unflexed correct?

 

[Dustin07]

Truthfully though, these measurements are unflexed correct?

Idk that's what I tell her though

 

[GreenMachineX]

Idk that's what I tell her though

Who?

 

[Dustin07]

Who?

Every her who needs impressing

 

[GreenMachineX]

Deadlift 4x405, 2x405
Leg Press 3 x 10 x 280
Machine Row 10x245, 10x285, 8x305, 8x325
Machine Shrugs 3 x 10 x 180
Hammer Curls 3 x 10 x 30’s

Goal was 5x405, but since I only got 4, I added another set to 9-10 RPE. Maybe next week, depending on kcal intake. Down to 230, so lost 2 pounds eating super clean but still roughly 3k or a bit more.

Deadlift 5x405
Machine Row 8x265, 8x285, 8x305, 7x325
Leg Press 2 x 10 x 270, 8x340
Reverse Pec Deck 3 x 10/10/12 x 30
Machine Shrugs 3 x 10 x 170
Hammer Curls 3 x 10 x 30’s

Gassed after leg press, but finished it out anyway. Killed my shrug strength, but finally got 5 at 405 on DL. The last 2 reps were sloppy though; I frequently kick my hip to the right. Guessing it’s a leftover compensation to protect the messed up left knee.

 

[MrKleen73]

Congrats on the 405 PR for reps, or recent PR for reps.

 

[Dustin07]

Deadlift 5x405

you take the W today

 

[GreenMachineX]

Seated DB OHP 3 x 10/9/8 x 80’s
Machine Chest Press 3 x 10/10/9 x 220
Seated DB Lateral Raise 3 x 12 x 10’s
Triceps Pressdowns 3 x 10/10/9 x 55
Overhead Extension 3 x 9/10/8 x 22

Lunesta hurting the OHP again, but needed the good rest. Everything else going up (except lateral raises though).

Seated DB OHP 12x70’s, 8x75’s, 8x80’s, 5x85’s
Machine Chest Press 3 x 8/8/7 x 220
Seated Db Lateral Raise 3 x 12 x12.5’s
Triceps Pressdowns 3 x 10 x 55
Overhead Extensions 3 x 10 x 22

Dropped my kcal and can see it in my performance already.

 

[GreenMachineX]

Safety Squat 5x215, 5x255, 4x265
NG Pull-ups 4x4
Single Leg Curls 2 x 12 x 45
Reverse Pec Deck 3 x 8 x 30
Machine Shrug 3 x 8/10/8 x 230
Incline DB Curls 3 x 8/6/6 x 25’s

Safety Squat
NG Pull-up
Single Leg Curl
Machine Shrug
Cable Lawnmower
Machine Preacher

Nothing worth logging, but the lawnmower row might be the missing element for upper back/trap development.

 

[Hyde]

Nothing worth logging, but the lawnmower row might be the missing element for upper back/trap development.

But did you make noises like it was trying to start when you did each rep??!

 

[GreenMachineX]

But did you make noises like it was trying to start when you did each rep??!

I simulated like I was trying to start my actual mower…”come on, dang it! I hate this thing! Ughhhhhh…”. Maybe time for a new mower…

 

[akboom87]

With all the electric ones now the younger generations will never know the trials and tribulations.

 

[Dustin07]

I simulated like I was trying to start my actual mower…”come on, dang it! I hate this thing! Ughhhhhh…”. Maybe time for a new mower…

doesn't count unless it snaps out of your hand and you walk away with bloody knuckles before calling the local yard guy

 

[GreenMachineX]

With all the electric ones now the younger generations will never know the trials and tribulations.

Do the younger generations even mow their own lawns???

 

[Dustin07]

With all the electric ones now the younger generations will never know the trials and tribulations.

oh man, I took down all those trees at my place with an electric chainsaw but the mower is the one tool I have not been able to swap to electric yet. just not powerful enough!

 

[GreenMachineX]

Flat DB Press 4 x 8/8/6/6 x 80’s
Dips 3 x 8/10/8
Machine OHP 3 x 8/8/6+2 forced x 190
Seated Lateral Raise 3 x 10 x 12.5’s
Skullcrushers 3 x 8 x 60
1 Arm Pressdowns 1 x 9 x 22.5

Slept great the night before, but so sluggish and weak. At least got the work in. Switching to flat db press for now.

Flat DB Press 8x80’s, 8x90’s, 2 x 6 x 100’s
Machine OHP 3 x 8/8/10 x 190
Dips 3 x 8
Seated Lateral Raise 3 x 12 x 10’s
Skullcrushers 3 x 8/8/9 x 60
1 Arm Pressdowns 1 x 8 x 22.5

DB Press improvements! Machine OHP going up! W00t.

 

[Dustin07]

those are the big boy dbs!

 

[GreenMachineX]

Deadlift 5x405
Machine Row 8x265, 8x285, 8x305, 7x325
Leg Press 2 x 10 x 270, 8x340
Reverse Pec Deck 3 x 10/10/12 x 30
Machine Shrugs 3 x 10 x 170
Hammer Curls 3 x 10 x 30’s

Gassed after leg press, but finished it out anyway. Killed my shrug strength, but finally got 5 at 405 on DL. The last 2 reps were sloppy though; I frequently kick my hip to the right. Guessing it’s a leftover compensation to protect the messed up left knee.

Deadlift 1 x 455 PR
Machine Row 10x265, 10x285, 8x305
Lawnmower Row 3 x 10 x 16.5
Hammer Curl
Machine Preacher

Attempted 465 on DL but failed. Must’ve been true 0 RIR at 455 considering how my hips locked/cramped up and couldn’t budge it

 

[Resolve10]

Congrats on the PR.

 

[GreenMachineX]

Do you all continue with normal workout after maxing on DL?

 

[Resolve10]

As in like the stuff the same day as my deadlift? Ya things might obviously be a little less due to fatigue but I don’t usually have changed plans, but if I was planning a max attempt I’d probably have already adjusted the days training ahead of time. If it’s a spur of the moment work up to max again I’d probably not change too much.

 

[Dustin07]

Attempted 465 on DL but failed

NICE PR! did 465 break the ground??
It's been awesome to watch your progress the past 6-12 months. really seems like momentum has been building in here.

Do you all continue with normal workout after maxing on DL?

yeah same as resolve mentioned. I always make my main lift my focus when energy is highest and accessories occur to the best of my ability in terms of remaining energy and time after my main lift is done. But PR's come in many shapes and forms so really any day of the week could have a PR by way of AMRAP or 1rm etc

 

[Hyde]

Congratulations!

I haven’t pulled a new 1RM PR that wasn’t the plan for the session in probably 13 years. I’m generally either peaking for contest, or at contest. If peaking, I do the planned back off work/accessory required to set the peak up (usually low volume, heavy back off pulls then easier accessories like revers hypers, pulldowns, abs, etc). After a meet, I get some bbq or a nice cheeseburger with my wife

In your situation, while I would say you earned the right to leave, I would try to do a few easier accessories at least. Just getting extra bloodflow in will help the recovery, even if you don’t train hard enough to make progress on things. You’re not going to regret a few pump sets of pulldowns, shrugs & leg curls, at a minimum.

 

[GreenMachineX]

NICE PR! did 465 break the ground??
It's been awesome to watch your progress the past 6-12 months. really seems like momentum has been building in here.



yeah same as resolve mentioned. I always make my main lift my focus when energy is highest and accessories occur to the best of my ability in terms of remaining energy and time after my main lift is done. But PR's come in many shapes and forms so really any day of the week could have a PR by way of AMRAP or 1rm etc

Thanks! Yes, progress has been going well…just have to eat a lot more than I thought lol. It’s under control now though because my 38” waist shorts are getting tight

I think all I did on 465 was take the slack out of the bar, but now I don’t really remember well.

 

[GreenMachineX]

Congratulations!

I haven’t pulled a new 1RM PR that wasn’t the plan for the session in probably 13 years. I’m generally either peaking for contest, or at contest. If peaking, I do the planned back off work/accessory required to set the peak up (usually low volume, heavy back off pulls then easier accessories like revers hypers, pulldowns, abs, etc). After a meet, I get some bbq or a nice cheeseburger with my wife

In your situation, while I would say you earned the right to leave, I would try to do a few easier accessories at least. Just getting extra bloodflow in will help the recovery, even if you don’t train hard enough to make progress on things. You’re not going to regret a few pump sets of pulldowns, shrugs & leg curls, at a minimum.

Thanks!

At this point, I’m glad I did some things after but didn’t hit anything that hard. Slept like absolute garbage and feel it. Knew that would happen though.

 

[Hyde]

Thanks!

At this point, I’m glad I did some things after but didn’t hit anything that hard. Slept like absolute garbage and feel it. Knew that would happen though.

Yeah, you could have left right after maxing, got a massage, hit the hot tub, and you still are ultimately going to feel like you maxed out conventional deadlift - there will be neurological toll. The moderate accessories are never the problem, because you won’t have enough left in the tank to overdo them.

 

[Dustin07]

you could have left right after maxing, got a massage, hit the hot tub,

I have been doing my accessory work all wrong.

 

[MrKleen73]

Congrats on the PR! Kicking ass Man!

 

[GreenMachineX]

Seated DB OHP 3 x 10/9/8 x 80’s
Machine Chest Press 3 x 10/10/9 x 220
Seated DB Lateral Raise 3 x 12 x 10’s
Triceps Pressdowns 3 x 10/10/9 x 55
Overhead Extension 2 x 9/10/8 x 22

Lunesta hurting the OHP again, but needed the good rest. Everything else going up (except lateral raises though).

Seated DB OHP 3 x 10/10/9 x 80’s
Seated Machine OHP 1x8x200
Rest same as above.

 

[GreenMachineX]

Back Squat 1x375 PR
NG Pullups
Single Leg Curls
Machine Shrugs
Cable Rows
Farmers Walks
Machine Preacher

Nothing else worth logging.

Even though I got the 375 up, I lost my balance a little and slightly leaned forward in a good morning fashion. I’d like to get it clean, any thoughts on maxing again next week? I’m a little frustrated on it though because the walk out and negative was so strong. Probably should use a belt too next time…

 

[MrKleen73]

I would take it for the win that it was. If you can rescue it out of a bad position you can complete it in a locked down one. Move on and beat it by doing better next time. You already taxed your system and don't need PEM just to prove to yourself you can do better than accomplishing the goal. Take your notes of why you lost position and work on that while progressing until your next max attempt.

 

[Resolve10]

I mean if the depth was good and you finished the lift its still a good lift?

I like to make a note of lifts or maxes if form does seem supbar, but I'd probably not max again next week (especially considering you maxed deadlifts this week too).

Just chalk up the PR, keep a note of it being at potentially full RPE10 with/due to form breakdown, and work on building strength so next time you can hit it with better form and/or more weight.

 

[MrKleen73]

Nice to see my sentiments echoed almost immediately!

 

[GreenMachineX]

Thanks guys! Much appreciated. I’ll back off next week then and go back to normal training.

 

[Dustin07]

Back Squat 1x375 PR

Dude you have been on fire lately!

 

[GreenMachineX]

Flat DB Press 8x80’s, 8x90’s, 2 x 6 x 100’s
Machine OHP 3 x 8/8/10 x 190
Dips 3 x 8
Seated Lateral Raise 3 x 12 x 10’s
Skullcrushers 3 x 8/8/9 x 60
1 Arm Pressdowns 1 x 8 x 22.5

DB Press improvements! Machine OHP going up! W00t.

Flat DB Press 4 x 6 x 100’s
Machine OHP 3 x 8/8/9 x 200
Dips 3 x 8/8/7
Seated Lateral Raise 4 x 8 x 15’s
Skullcrushers 3 x 7/6/6 x 70
1 Arm Pressdowns 1 x 10 x 16.5
Barbell Curl 2 sets

Flat DB Press a little ugly, but still improved. Probably didn’t warm up enough, but also slept like trash and feel the “PEM” even though I did nothing yesterday to earn it. Machine OHP up again. Vacation to the beach in 2 weeks, so I’ll be increasing volume and intensity a little the next 2 weeks to earn that week off.

 

[Dustin07]

Vacation to the beach in 2 weeks, so I’ll be increasing volume and intensity a little the next 2 weeks to earn that week off.

that's honestly one of my favorite things, knowing you can go balls to the wall because recovery is eminent