Building Back Up

GreenMachineX said:
So take the bandaid off that I have on there holding the skin on? lol
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the skin isn't gonna heal back to itself really, I rarely get these things bad enough anymore but in the xfit days I'd get a quarter or fifty cent piece sized tear/hole right in the middle of the hand anytime I had to do more than 60-100 pull-ups. during the day I found it was best to let it dry out/air out and at night wrap it in vit E, neosporin, or bag balm.

if I only let it dry, it would shrink so when I opened it up, it would crack. but if I always kept it bandaged then the skin would stay so soft it would tear immediately again. I can't find any pictures at the moment but I had some nasty ones in the day
 
I'd clip off as much of the loose skin as possible then decide if it needs Neosporin or just to airdry/heal. I find I tear less with chalk even though it dries out the skin a bit.
 
GreenMachineX said:
Seated DB OHP 10x70’s, 9x75’s, 2x8x80’s
NG Pull-ups 4x4
Machine Chest Press 11x200, 10x210, 8x220
Seated DB Lateral Raise 3 x 12/10/10 x 12.5’s
Triceps Pressdowns 3 x 14/11/8 x 44
Machine Shrug 10x230, 2x8x250, 8x230

Pushed the DB OHP harder after hearing from a friend who recently began a sust250 blast get 2 sets of 10 with 90’s. He’s obviously got quite the edge, but it’s still good competition for now.
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Seated DB OHP 3 x 9 x 80’s
Machine Chest Press 9x210, 8x220, 7x230
Seated Lateral Raise 3 x 10/10/15 x 12.5’s
Machine OHP 2 x 7 x 190
Triceps Pressdowns 3 x 9/8/8 x 49.5
Overhead Extension 3 x 8 x 27.5

Everything moving up nicely…body weight up to 230 though, so I might need to slow down 😂
 
GreenMachineX said:
Seated DB OHP 3 x 9 x 80’s
Machine Chest Press 9x210, 8x220, 7x230
Seated Lateral Raise 3 x 10/10/15 x 12.5’s
Machine OHP 2 x 7 x 190
Triceps Pressdowns 3 x 9/8/8 x 49.5
Overhead Extension 3 x 8 x 27.5

Everything moving up nicely…body weight up to 230 though, so I might need to slow down
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Nah, you can still make it into the 308 class by end of year at that pace - believe in yourself homie
 
Dustin07 said:
sorta sucks how they always want to move in tandem, huh? LOL
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Yeah, for real. I can see I’ve gained a good bit of fat, but my wife says she can’t tell since I “carry it well”. Nevertheless, this gain phase can’t last too much longer because my clothes aren’t fitting in the worst places any more 😂
 
GreenMachineX said:
Seated DB OHP 3 x 9 x 80’s
Machine Chest Press 9x210, 8x220, 7x230
Seated Lateral Raise 3 x 10/10/15 x 12.5’s
Machine OHP 2 x 7 x 190
Triceps Pressdowns 3 x 9/8/8 x 49.5
Overhead Extension 3 x 8 x 27.5

Everything moving up nicely…body weight up to 230 though, so I might need to slow down 😂
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This workout gave me the worst PEM in months. Unsure what other variables played in but it was bad. Didn’t bother logging the Pull/squat workout Saturday, but I did it.
 
GreenMachineX said:
Yeah, for real. I can see I’ve gained a good bit of fat, but my wife says she can’t tell since I “carry it well”. Nevertheless, this gain phase can’t last too much longer because my clothes aren’t fitting in the worst places any more
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If you have a good wife (likely), you can’t trust her. She loves you, she probably truly does believe what she’s saying, & her priority is the stability of her house and that works better when you are happy & empowered. Other women are also less threatening to her if you are fatter, and she may very well think you look awesome as is. AND a good healthy relationship partner is generally supportive - she doesn’t want you worried about trivial crap.

I don’t know if all of that is coming out right, but what I mean to say is I don’t entirely worry about what my wife thinks of my physique. She overall has always been attracted to me & supportive of me, and the fact she puts up with my crap means she will also accept me even if I let things slide a lot - she’s not going to step out over 40lbs of extra fat even. And she also knows things are usually temporary, for better or worse - people can gain and lose fat.

So I focus on trying to keep things to my standards for myself, knowing if I meet those then I will be taking care of hers by default. And if I don’t like how my clothes fit, I have my true feedback. One shirt can stretch some, or shrink, but if all of them feel similarly I know exactly what’s happening. I can wear XL again somewhat, but my belly is still a bit too big for some!

GreenMachineX said:
This workout gave me the worst PEM in months. Unsure what other variables played in but it was bad. Didn’t bother logging the Pull/squat workout Saturday, but I did it.
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At least you kicked some butt, on the positive
 
GreenMachineX said:
Nevertheless, this gain phase can’t last too much longer because my clothes aren’t fitting in the worst places any more
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Hyde said:
One shirt can stretch some, or shrink, but if all of them feel similarly I know exactly what’s happening. I can wear XL again somewhat, but my belly is still a bit too big for some!
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I'm with you guys. I notice it mostly in my lats, not that they're putting on 20lbs of pure muscle, but I probably add some fat there and when I have to stretch my gym shirts or when the buttons on the dress shirts start looking like they're holding on for dear life things are getting sketchy lol

Hyde said:
Other women are also less threatening to her if you are fatter, and she may very well think you look awesome as is. AND a good healthy relationship partner is generally supportive - she doesn’t want you worried about trivial crap.
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all these things are true. I don't know about other relationships but I think my wife and I tend to be attracted to whatever each other is even if that isn't what it was... she gains 10 or 20lbs, wow suddenly I'm in to a little extra squish! fake tits after the mastectomy? wow suddenly I like some grapefruit knockers. little lollypop scar around the nip? awesome, makes the areola stand out! LOL. physical attraction always seems to be multiplied 10x when the rest of the relationship is in a good place.

now that said, experience tells me that women do tend to be more attracted to a bit more meat and brawn vs the 8% 125lb abercrombie models. a six pack looks good on a magazine cover but if she's bigger than you than her instincts probably don't see you as a protector lol
 
GreenMachineX said:
Low Incline DB Press 3 x 8 x 85’s
Machine OHP 3 x 9/9/10 x 180
Dips 3 x 8
Seated Lateral Raise 3 x 12 x 10’s (last set drop to 8 x 5’s)
Skullcrushers 3 x 8 x 60
1 Arm Pressdowns 1 x 10 x 16.5

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My preferred workout style. 😎
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Low Incline DB Press 3 x 10/10/8 x 75’s
Dips 3 x 8
Seated Lateral Raise 4 x 12/10/10/16 x 10’s
Skullcrushers 4 x 8 x 60

Took my db press back a little from last week because my front delts are still fried from Friday. Still hit failure on last set, but didn’t have the juevos to push it, so figured I’d start a new block.
 
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GreenMachineX said:
Deadlift 4 x 5/4/4/4 x 345
Machine Row 10x245, 8x265, 8x285, 6x305
Reverse Pec Deck 3 x 10 x 30
Machine Shrugs 12x180, 3 x 8/8/8 x 250
Hammer Curl 3 x 12/10/8 x 27.5’s
Machine Preacher
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Deadlift Top Set 4 x 405
Machine Row 10x265, 9x285, 8x305, 7x325
Reverse Pec Deck (I don’t know)
Machine Shrugs 3 x 8/7/7 x 270
Hammer Curls 3 x 10/8/8 x 30’s

I’ll have 5 reps of 405 probably by next week on DL. Row strength moving up nicely. Felt great today.
 
Yeah getting softer sucks but getting stronger kicks ass, what a conundrum.
 
GreenMachineX said:
Deadlift Top Set 4 x 405
Machine Row 10x265, 9x285, 8x305, 7x325
Reverse Pec Deck (I don’t know)
Machine Shrugs 3 x 8/7/7 x 270
Hammer Curls 3 x 10/8/8 x 30’s

I’ll have 5 reps of 405 probably by next week on DL. Row strength moving up nicely. Felt great today.
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deads are looking strong!

MrKleen73 said:
Yeah getting softer sucks but getting stronger kicks ass, what a conundrum.
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yeah the struggle is real man.
 
GreenMachineX said:
Seated DB OHP 3 x 9 x 80’s
Machine Chest Press 9x210, 8x220, 7x230
Seated Lateral Raise 3 x 10/10/15 x 12.5’s
Machine OHP 2 x 7 x 190
Triceps Pressdowns 3 x 9/8/8 x 49.5
Overhead Extension 3 x 8 x 27.5

Everything moving up nicely…body weight up to 230 though, so I might need to slow down 😂
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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 9/8/8 x 22

Everything up nicely still. Getting control of my diet finally.
 
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
 
GreenMachineX said:
Low Incline DB Press 3 x 8 x 85’s
Machine OHP 3 x 9/9/10 x 180
Dips 3 x 8
Seated Lateral Raise 3 x 12 x 10’s (last set drop to 8 x 5’s)
Skullcrushers 3 x 8 x 60
1 Arm Pressdowns 1 x 10 x 16.5

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My preferred workout style. 😎
Click to expand...
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?
 
GreenMachineX said:
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?
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I would worry less about the machine work and more about getting your dips & dbs up. You make those sets of 6-8 into sets of 15, you’re going to build horsepower that will transfer to ALL pressing, machine or barbell.
 
Hyde said:
I would worry less about the machine work and more about getting your dips & dbs up. You make those sets of 6-8 into sets of 15, you’re going to build horsepower that will transfer to ALL pressing, machine or barbell.
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Right, that’s what I’ve been trying to do, but no (or bare minimum) improvement. Can’t get any more reps that previous weeks at the same weight.
 
GreenMachineX said:
Right, that’s what I’ve been trying to do, but no (or bare minimum) improvement. Can’t get any more reps that previous weeks at the same weight.
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Try putting Dips first in the training. And consider adding another set to increase total volume, or waving the weight back on DBs to increase reps/set.
 
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.
 
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Getting those cannons built up!
 
GreenMachineX said:
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.
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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).
 
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!
 
GreenMachineX said:
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
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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 said:
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
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The biggest mine have ever been was 17.5”. lol
 
GreenMachineX said:
The biggest mine have ever been was 17.5”. lol
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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 said:
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?
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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.
 
Hyde said:
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?”
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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 😂😂

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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.
 
Dustin07 said:
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.
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You got tired of all of the "Oh Bless his heart", and "Poor Lil Guy" responses eh? :ROFLMAO::ROFLMAO::ROFLMAO:
 
Dustin07 said:
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

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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!’ 🤣
 
Dustin07 said:
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 😂😂

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Truthfully though, these measurements are unflexed correct?
 
GreenMachineX said:
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.
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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.
 
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Congrats on the 405 PR for reps, or recent PR for reps.
 
GreenMachineX said:
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).
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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.
 
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GreenMachineX said:
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
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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.
 
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