akboom87
Well-known member
Awesome progress!!
Building Back Up
- Thread starter GreenMachineX
- Start date
GreenMachineX
Well-known member
DB OHP 3 x 10/8/8 x 65’s
Chest Dips 3 x 8 x BW
Safety Squat 8 x bar, 5x165, 5x215 (2 or 3 sets here, unsure)
DB Lateral Raise 3 x 10 x 15’s
Skullcrushers 3 sets
Getting so weak from this cut. So frustrating.
Chest Dips 3 x 8 x BW
Safety Squat 8 x bar, 5x165, 5x215 (2 or 3 sets here, unsure)
DB Lateral Raise 3 x 10 x 15’s
Skullcrushers 3 sets
Getting so weak from this cut. So frustrating.
Dustin07
Legend
The struggle is real.
Hyde
Legend
The ability to push in training will restore when you are back at maintenance calories eventually; keep your eye on the prize! Congrats on the new low.
GreenMachineX
Well-known member
You losing it too???
Dustin07
Legend
I haven't attempted to prepare and test legit 1rm's since I started cutting. I try to move a heavy rep before I go into high volume drop sets but if I had to guess I'd bet since dropping from 205+ish to 190-192 my strength numbers have dropped like this:
Bench 305 to 290 ish maybe 295
Deads 485 to 450 ish
Squats 365 to 345 on a good day (today for instance I pulled the plug at 325)
But in the past month+ I don't think I've moved anything heavier than like 285/425/325, except slingshot hitting a few reps at 315+ here and there.
I am picking up a lot of volume/reps PRs though and I'm enjoying the volume and hypertrophy training at the moment. I have an idea in my head that come fall I could run a strength cycle and chase NYE PR's, but at the moment I'm really enjoying my current training. I just got tired of being heavier than my comfort zone, sweating more, not sleeping well, clothes getting tight. it was time to cut.
GreenMachineX
Well-known member
That’s interesting. In previous cuts, I maintained close to my 1rm. This one though is killing my volume strength.
Dustin07
Legend
all of my PRs over the last 3 years have come when my bodyweight hits about 200lbs+
but my training is also vastly different now since I'm mostly pump hunting, chasing hypertrophy, drop setting etc. I was doing 2 days on, 1 off. I would deadlift, deficit pull, rack pull, RDL's, and accessories to build my deadlift, whereas now I'm training "back" and another day "arms". etc. same with my squats, my accessories are geared towards mass, quad development etc. I'm sure what I'm doing isn't negative, I'm loving the results, but my training right now is super different than when I was pushing myself for new 1rm numbers. I really needed to take that day off.
but now, if I have a high octane chest day, back day, arms, etc I'm really not nearly as beat up as a hard deadlift day was. I'm able to get a ton more volume in on something like arms, cause it's my only focus that day, and recover far better at the moment.
Right now the only day that really is "hard" in terms of recovery, DOMS, and overall exhaustion is my legs day. That one can still beat me up pretty dang good.
if you look at the couple times I ran cube predator I had amazing results and broke through plateaus but after my hard bench work, the accessory was geared towards building a bigger bench. Right now, I don't have a bench day, I have a chest day. so I am working bench, but triceps are a different day, and shoulders are a different day. whereas when I ran cube it was like bench, cgbp, french press, db press, tricep work. shoulder work. all focused on building that bigger bench. now Its all bout the boobies.
MrKleen73
Legend
@GreenMachineX So many things to comment on here. I had some posts to multi-quote, but just going to run down some of my commentary.
For you current situation with that split, how I would bump it up would be start with a rolling 5 days a week for a 2-4 weeks, then every other week you get a 3rd session on one of the 2 workouts. If that doesn't beat you up too much then roll into the 6 days a week after 2-4 weeks.
@Dustin07 One other thing to consider, is when you go from a volume program to a strength program you will spur extra strength and increase muscle fiber thickness. However your muscle volume will drop, not actual fiber size, but intracellular volume. After a while of that you move back to a volume approach and the gains are going to seem a lot faster. This is because now you are increasing intracellular volume via glycogen stores, additional mitochondria being created in the muscle cells, and things like that. It is two different types of hypertrophy that tend to benefit the other variation of training when you switch between them. So increasing volume is definitely going to make your muscle bigger, but that doesn't mean your muscle fibers are growing that much faster so much as the you put more water in the water balloon so it is bigger. Of course your muscle do grow faster because more mitochondria means a better fueled muscle which is going to perform better. Plus those extra mitochondria are directly responsible for muscle memory. Which is why it is so easy to get back to a certain size once you have been there. The new mitochondria stick around once created. So you have more factories in the cell to rebuild the muscle faster.
Also, while you are correct some people definitely need more volume than others, I think if you blew yourself out in 3-4 sets of an effective exercise, not saving anything in the tank for the next exercise of the same muscle group you are able to work a lot harder those 3-4 sets and might find you can make plenty progress like that. In general 10-12 hard working sets for a muscle group is considered pretty optimal for most. I just don't think most people push hard enough every work set to actually see the gains. If you were to say focus on 3-4 sets of hard bench with a couple of drop sets each you should be pretty close to spent for that muscle group. Approaching failure 10-12 times in that exercise in 3-4 sets is going to give you the same amount or more of effective reps approaching failure than you would in 20 straight sets of the same body part. Same with Myo Rep / Rest Pause sets.
Of course, I would not really try this option now that you are used to super high volume. Simply because it would be a lot less volume than now, and not likely to push a lot of adaptation. However, something like that would be great to try after coming out of a strength focus, possibly on the way to increasing back up to 20 a week or whatever. That being said, you definitely have a very high muscle endurance from all of your XFit, and probably also from your genetics.
For you current situation with that split, how I would bump it up would be start with a rolling 5 days a week for a 2-4 weeks, then every other week you get a 3rd session on one of the 2 workouts. If that doesn't beat you up too much then roll into the 6 days a week after 2-4 weeks.
@Dustin07 One other thing to consider, is when you go from a volume program to a strength program you will spur extra strength and increase muscle fiber thickness. However your muscle volume will drop, not actual fiber size, but intracellular volume. After a while of that you move back to a volume approach and the gains are going to seem a lot faster. This is because now you are increasing intracellular volume via glycogen stores, additional mitochondria being created in the muscle cells, and things like that. It is two different types of hypertrophy that tend to benefit the other variation of training when you switch between them. So increasing volume is definitely going to make your muscle bigger, but that doesn't mean your muscle fibers are growing that much faster so much as the you put more water in the water balloon so it is bigger. Of course your muscle do grow faster because more mitochondria means a better fueled muscle which is going to perform better. Plus those extra mitochondria are directly responsible for muscle memory. Which is why it is so easy to get back to a certain size once you have been there. The new mitochondria stick around once created. So you have more factories in the cell to rebuild the muscle faster.
Also, while you are correct some people definitely need more volume than others, I think if you blew yourself out in 3-4 sets of an effective exercise, not saving anything in the tank for the next exercise of the same muscle group you are able to work a lot harder those 3-4 sets and might find you can make plenty progress like that. In general 10-12 hard working sets for a muscle group is considered pretty optimal for most. I just don't think most people push hard enough every work set to actually see the gains. If you were to say focus on 3-4 sets of hard bench with a couple of drop sets each you should be pretty close to spent for that muscle group. Approaching failure 10-12 times in that exercise in 3-4 sets is going to give you the same amount or more of effective reps approaching failure than you would in 20 straight sets of the same body part. Same with Myo Rep / Rest Pause sets.
Of course, I would not really try this option now that you are used to super high volume. Simply because it would be a lot less volume than now, and not likely to push a lot of adaptation. However, something like that would be great to try after coming out of a strength focus, possibly on the way to increasing back up to 20 a week or whatever. That being said, you definitely have a very high muscle endurance from all of your XFit, and probably also from your genetics.
MrKleen73
Legend
Also, when doing 3-4 sets balls out like that you get to work that hard 3 times a week, and are pretty fresh the entire time. So, each additional set / session is going to be performed better, and more intensely than if you had done the next exercise 3 minutes after your first exercise. So those 10-12 sets over the course of the week are going to be more effective sets than anything following the first exercise on a regular chest day. It also drives more protein synthesis with the extra frequency. It is really a lot of nuance but the bottom line is that there are many ways to skin a cat and as long as you end up with a skinless cat you succeeded.
MrKleen73
Legend
Oh yeah, by the way @GreenMachineX I wouldn't worry about it saying it is the best for natural lifters, that is for people not on TRT, using the lifting to spur increases in testosterone with multiple hard sessions a week. Being on TRT that is a non issue for you. However I think you would still benefit from the additional frequency as long as your joints can hold up to it.
Dustin07
Legend
Man you covered a lot of ground, awesome break down. Reality is that many of my sets are warming up to big sets. So while I may say I'm aiming for 20 sets, 3-5 of them are probably the BIG sets. I don't believe I can safely go into a movement with a single balls out redline the tach set without building into it both physically and mentally. so on a day like this screenshot below, the sets listed as "dropsets" are probably the big sets for me. I mean When I'm benching say 300lbs one day with 2-3 drop sets after wards, the most fun/straining/hard sets are that single at 300, the 10 at 225 and the amraps at 185/135. But there are a number of warmup reps and sets before that obviously
so like with shoulders/delts. I take injury potential on these movements pretty seriously for the shoulders so if I want to do lateral raises at 40lbs, I'm going to enjoy a few warmup sets to get there. If I start with 30lbs or 25lbs for 15+ reps I'm likely still getting a good effort in on volume. I'm not walking away with 10RIR, I'm walking away with like 1-3 RIR even though I'm adding weight as I warm up
I usually take the genetics argument with a grain of salt because I think a lot of people fail to even come close to natural potential before blaming genetics for shortcomings but I've lifted long enough now that I do think there is something in my blood that tends to favor volume over 1rm. I don't know many people who can usually 10rep so closely to their 1rm as me (Bench being probably the one outlier where my 10 rep would often match a calculators 1rm estimation). Hell, I think I was 10 repping like 295 when I could only squat 315 or something like that.
Hyde
Legend
Good example of why people should never trust rep calculators without actually testing maxes and seeing how things actually correlate for them.
MrKleen73
Legend
Honestly in this situation if the goal was more frequency, less sets in a particular session, especially when working multiple body parts to achieve the frequency intended you would start warming the shoulder up with Seated DB Presses with say 3 true warm up sets then go time. Something like 2-3 hard straight sets for you to continue warming up then say a double drop set, or a double rest pause on the last and possibly 2nd to last set. This will take most of the warm up requirement away from the DB Laterals because the medial delts get warmed up during the presses. So no, or just one feeler warm up set to lock in form is all that is needed. Then say 2 sets using myorep match to reach the same reps on the following set. So you go into partial side laterals to failure the first set then match it one minute later with another set taking rest pauses as needed to hit the same reps. That or a drop set or two on them. There you have 5 sets for delts in a very short time period and can move on to a back movement, leg movement, arm movement. Whatever you set up based on frequency and total volume target goals.
For you with your high strength endurance I would suggest closer to 12-15 sets a week to start and climb that to up to 20-25 sets on the easier to recover things and around 15-20 sets for the harder to recover things like chest, back and legs. Not saying this is better for you than what you are currently doing, just explaining an effective approach in that scenario. Huge difference to me which was 1 set to form failure, and then another with 2 drops sets or 2 Rest Pauses on the 2nd set to get me there 3 times a week was plenty for me to grow. I don't have a lot of muscular endurance, my natural gift is being extremely explosive. Unfortunately that often does not carry over to tons of muscular endurance. It takes less volume for me to blow myself out, especially in a higher intensity set. My type 2 fibers cash out quickly and start taxing my type 1 fibers a lot more quickly. My reps don't typically slow down until I am failing. So for me finding a 0-3 RIR is a bit challenging and very easy to overshoot that target. Sometimes the weight suddenly just stops moving halfway up and I am cashed out. That is what I was referring to as far as where genetics come in, not so much reaching genetic potential.
Facts, I can not use my 10 rep max to get any idea of max, it shows a lower max for me, a 5 rep max is a lot closer for me. Plus a lot of time there a neural factors going on as well. If you have been training in the 8-15 range for while it will probably inflate your expected max over what your CNS can actually provide without some heavy lifting prep for the CNS. Then add in muscle fiber type and propensity and we can only go off of generalizations as a starting point and adjust from there.
GreenMachineX
Well-known member
Well, sick again. Every 6 months like clockwork, I get the same illness like Covid-light. Haven’t had any other cold or flu since Covid started 
Hyde
Legend
FWIW I have sniffles atm and just sneezed so hard I thought my pec was going to pop off afterwards lol.Well, sick again. Every 6 months like clockwork, I get the same illness like Covid-light. Haven’t had any other cold or flu since Covid started
GreenMachineX
Well-known member
Weight: 209.2
New low! 3 year low I think.
Cold/covid-lite is kicking my butt. Mild body aches, fatigue and nasal stuff left, but slept hard for 9 hours last night!
I’ll resume workouts when the body aches and fatigue are gone.
New low! 3 year low I think.
Cold/covid-lite is kicking my butt. Mild body aches, fatigue and nasal stuff left, but slept hard for 9 hours last night!
I’ll resume workouts when the body aches and fatigue are gone.
MrKleen73
Legend
Congratulations brother, that is really awesome!!! Are you gong to keep this moving until you are happy with your look or do you have a set weight. I think I remember you saying 200. Just curious now that you are close if you have thought about extending to get to exactly where you want to. or call it a day at 200? Ride the momentum while it is high so to speak. I don't really know what your true physique goals are, or where you are now compared to that. So just curious what your current mindset is with being so successful and locked in right now.
GreenMachineX
Well-known member
The plan is to hit 200lb and reassess. As of this point, I am not at all satisfied with what I’ve achieved in the mirror. I believe it was @Smont or @Hyde that said, if you think you need to lose 20 to achieve your physique goals, it’s probably closer to 30-40 pounds. That’s proving to be true.
At the same time, every mirror I look in and I look dramatically different…pictures also differ widely also, as in 5% difference in body fat. It’s so bizarre.
Long story short…I don’t know, but I’m going to keep pushing! lol
Couple other things though. In 2 weeks I have a weekend out of town, and the following week a week vacation at the beach. So, I’m sure those will set me back.
Edit: For clarity, the true goal has nothing to do with numbers. I just want to have a good V taper, zero love handles, and a thinner face (which I’m sure achieving the first 2 will take care of). I don’t need a 6 pack or anything like that.
Hyde
Legend
It’s definitely bad in powerlifting, because muscle really does make you look so much better with much higher bodyfat. So guys think if they just dropped 20lbs they would have some abs, but the truth is looking decent at 25% bodyfat because of all the beef doesn’t change there’s still an actual 10% bf that needs to drop before abs start showing up. Like you’re going to need to drop more than one full weightclass typically.
GreenMachineX
Well-known member
Weight: 209.2
Weight still the same. Still a little achy and sinuses kind of clogged, but the rest of the symptoms gone so I went to the gym for a light upper push workout, with 10 minute incline walks before and after.
Depending how I feel tomorrow, I may do a pull workout with light deadlift, and restart hard Monday.
On a positive note, blood pressure in the doctor office was 129/79, so that’s a win.
Weight still the same. Still a little achy and sinuses kind of clogged, but the rest of the symptoms gone so I went to the gym for a light upper push workout, with 10 minute incline walks before and after.
Depending how I feel tomorrow, I may do a pull workout with light deadlift, and restart hard Monday.
On a positive note, blood pressure in the doctor office was 129/79, so that’s a win.
Dustin07
Legend
it is funny to me that my sessions this year seem a bit on the short side despite having a ton of volume. these methods have been crazy effective! I feel like what would have been a 90 minute session years ago is 45-60 minutes now.
yup this is exactly the thing I am noticing big time more and more. I should have recognized it 10 years ago and maybe in some ways I did but watching my buddy squat 500lbs and then be down for the count for 2 weeks, or watching my boy squat 375 and then AMRAP say 5 x 225 then need a wheelchair is just further evidence to me in the difference in our gifts. I might tap out at like 315-335 on that same day then if I wanted I could easily pound out (well, hard work but very acheivable) 3 x 10 or even 5 x 10 if I had time at 225.
obviously a lot of my training in the last 15 years has been endurance based by coincidence, in a way, but I think I'd be short sighted to say that "he's a 1rm guy and I'm a 10 rep guy because of how we trained and genetics play no role".
always true and we're all guilty of it! congrats on the progress either way though dude. You've come a long ways!
GreenMachineX
Well-known member
Weight: 209.0
Starting the week off with a new low instead of carbed up from a cheat meal. The Covid-lite slowed me down a little last week, but still did push Friday and pull Saturday.
I’ll be back in for push later. Plan for this week:
Monday: DB Bench, Machine OHP, Safety Squat, Upright Row, Pressdowns
Tuesday: NG Pull-up, RDLs, High Cable Row, BB Shrugs, Curls
Thursday: Standing BB OHP, Dips, Leg Press, Lateral Raise, Skullcrushers
Friday: BB Row, Deadlift, Pull-up (maybe), BB Shrugs, Curls
Thoughts @Hyde @MrKleen73 ?
Starting the week off with a new low instead of carbed up from a cheat meal. The Covid-lite slowed me down a little last week, but still did push Friday and pull Saturday.
I’ll be back in for push later. Plan for this week:
Monday: DB Bench, Machine OHP, Safety Squat, Upright Row, Pressdowns
Tuesday: NG Pull-up, RDLs, High Cable Row, BB Shrugs, Curls
Thursday: Standing BB OHP, Dips, Leg Press, Lateral Raise, Skullcrushers
Friday: BB Row, Deadlift, Pull-up (maybe), BB Shrugs, Curls
Thoughts @Hyde @MrKleen73 ?
Dustin07
Legend
IMO that's such a big accomplishment for those of us that run the mon-fri 9 to 5 life. coming in light on a Monday shows you didn't over enjoy the weekend lol
GreenMachineX
Well-known member
Thanks. Yeah, had 1 meal at Longhorn steakhouse and it’s easy to track calories there.
Hyde
Legend
Swap Legpress and Deadlift.
The deadlift is a performance-based movement that needs progressive overload over time and to be reasonably fresh to hold optimally safe & strong positions. Even when done for higher volume, it’s a movement first.
Legpress is a tremendous leg volume accessory, that really helps build both the thighs and even deadlift strength. Builders go AFTER more skilled work. You don’t need skill to sit in a chair, brace, and flex your legs - not to the degree you need for an optimal deadlift.
MrKleen73
Legend
I love the focus on pulling over pushing here. This will help combat upper cross syndrome. That being said, unless you are just maintaining chest you might want to add another stimulation point here. Even if just a few sets of flies. I second @Hyde's suggestion to swap the deads and leg press. Fresh for Deads for best results, and leg press is just extra tension and volume for growth you don't have to be fresh, just able to work hard.
GreenMachineX
Well-known member
I’m kind of just trying to maintain everything being that I’m still trying to cut weight, but yeah, depending on recovery I’ll prolly add a little more chest work somewhere. My recovery is getting worse further into the cut.
DL is taking a backseat for now which is why it’s after rows and the day after leg press. I really just don’t care much about it at this point.
Hyde
Legend
Well, that’s entirely fair. Just don’t be surprised if your quads and lats are a little sore when doing it. Might not be too bad at all.
GreenMachineX
Well-known member
I need to mentally get over training through soreness. I learned when I was very young “let muscles recover before hitting them again”, but soreness doesn’t really mean “unrecovered”, does it?
Dustin07
Legend
something is sore every day imo, lol. its warm up sets that get me able to lift... the difference between too sore to lift and needing to warm up more, for me, is how my body talks to me as I work through my warm-ups.
Yesterday for instance, I cut volume substantially because even as I worked to my top set it was no bueno but that's unusual. I'm always sore on the first set. thats why I do a fair volume at say 95lbs on bench. 20 reps very slowly, at various depths and rom loosen up my elbows and shoulders. Same with squats, it takes me somewhere between 95-185 before I'm squatting 100% pain free. I do assisted air squats every session, working myself into position etc but by the end of the session I could be doing long jumps.
basically every session starts with some level of stiffness/soreness and 99% of my sessions end with zero other than like general legs day hobbling lol
Yesterday for instance, I cut volume substantially because even as I worked to my top set it was no bueno but that's unusual. I'm always sore on the first set. thats why I do a fair volume at say 95lbs on bench. 20 reps very slowly, at various depths and rom loosen up my elbows and shoulders. Same with squats, it takes me somewhere between 95-185 before I'm squatting 100% pain free. I do assisted air squats every session, working myself into position etc but by the end of the session I could be doing long jumps.
basically every session starts with some level of stiffness/soreness and 99% of my sessions end with zero other than like general legs day hobbling lol
GreenMachineX
Well-known member
Interesting. I pushed through OHP, dips and leg press with the same sore muscles today. Still a productive workout though. My standing OHP got weak though
GreenMachineX
Well-known member
Weight: 209.0
Standing OHP 5x95, 5x115, 5/5/4 x 135
Dips 10/10/8
Leg Press Top Set 6 x 360
Cable Upright Row 3 sets
Rope Pressdowns 3 sets
Been stuck around 209 for a week even though calories have been in a deficit overall. Oh well, I’ll keep driving on.
Felt a pump in the lateral delts from the standing BB OHP. Guess I’ve been missing out there. DB OHP is out now. Dip strength finally going back up.
Standing OHP 5x95, 5x115, 5/5/4 x 135
Dips 10/10/8
Leg Press Top Set 6 x 360
Cable Upright Row 3 sets
Rope Pressdowns 3 sets
Been stuck around 209 for a week even though calories have been in a deficit overall. Oh well, I’ll keep driving on.
Felt a pump in the lateral delts from the standing BB OHP. Guess I’ve been missing out there. DB OHP is out now. Dip strength finally going back up.
MrKleen73
Legend
That's debatable. Mild soreness, no issue as long as you do get a chance to recover completely at some point before the next time you work it. Soreness that affects your ability to contract the muscle due to inhibition is a completely different story. I used to use the feel test when I was sore and it was time to train that boy part again. Say if it was chest, I know how hard my chest is typically when it is recovered / not too sore. So before i trained again I would flex my pec and press in on it. If it didn't flex hard and get hard I knew it was not time to train yet. However, if it was still sore, but able to contract rock hard anyway, it was okay to train. It worked well for me.
@Dustin07 it sounds like you are referring to joint stiffness and pain as opposed to DOMS. Not sure if that is the case, but that is a bit different if so. When discussing recovery the way I THINK Green meant it was, is the muscle recovered. Getting the joints warm and lubed up is going to be something you work through and into, but DOMS is almost definitely proof you are not fully recovered from the last session. Whether that is enough to be digging yourself a bigger hole to climb out of, or something you can get completely recovered before the next session is key. You don't want to continuously repeat this over, and over or it will accumulate over time. However in a situation where one day is a heavy day, and the following session is higher reps, pump, and blood flow work it is not going to be too bad. If it is another grueling session, then it might be best to push it a day or two.
Hyde
Legend
Kind of. That’s why I said to do deadlifts first. They do not toast my quads, so I can Legpress hard the next day on my accessories no issue. If you follow my log, you’ll see that this Tuesday & Wednesday.
However, if I Legpressed first, my deadlift starting power would suck eggs due to the sore quads Legpress gave me from more direct stimulation.
If you don’t want to do that because you don’t care about deadlift, that’s fine. But then it begs why you’re even doing anything you don’t care to put effort into - why not stiff-leg deadlifts then, a more pure accessory that takes the quad out of it entirely?
MrKleen73
Legend
Agreed, if you don't really care about the dead lift for now, it requires a fugton of recovery, both muscular and CNS. So if you are not valuing it right now, I would definitely replace it. It takes to much recovery ability away from you to be doing them just because you feel you need to. No need if you aren't trying to build your deadlift, that energy can be spent on things you do want to improve right now.
GreenMachineX
Well-known member
Romanian DL is on Tuesday, and it’s not that I don’t care…it’s just taking the back seat while I increase quad strength which has dramatically disintegrated.
GreenMachineX
Well-known member
Well, I don’t want to lose proficiency in the DL either. And I’m usually rekt after DL day, which if it’s a day before another workout then it ruins that workout.
GreenMachineX
Well-known member
That makes sense. I’ll implement the “hard flex test” too. It just doesn’t make sense that 4 x 6 x 75’s on flat DB press left me still sore for 72 hours…did nothing else for chest. So at some level, I think maybe that’s been holding me back (waiting too long to train again).
Dustin07
Legend
Not necessarily, its always one or the other if not both
honestly thats what I did for a year or two when I was 100% focused on bench and deads, squats took a major back seat largely so I could focus on recovery for deads and bench. I can't say I regret it because I enjoyed everything around the deads and bench so much more and did have numerous PRs on my focused lifts. the caveat for me last year was the first time I wore shorts into the gym and suddenly realized how much my legs had atrophied despite my deadlifts going up LOL. that was a driving factor for me to bring squats back into my nutrional regiment
sammpedd88
Well-known member
What until you get in your 50’s. Your warm up time will increase quite a bit. Takes me the longest to get my legs primed for squats. Bench work is about as bad. I do a lot of warm up exercises with a band to get the blood flowing good before I ever touch a bar.
GreenMachineX
Well-known member
They’re different, but the main point for both is hamstring/posterior chain, right?
Trap bar is an interesting. So would that look like:
Mon: Safety Squat
Tuesday: RDL
Thursday or Friday: Trapbar, Leg Curl
Then like this week I’m in currently:
Mon: Safety Squat
Tuesday: RDL
Thursday: Leg Press
Saturday: Traditional DL
I would do the first workout when I can’t workout Saturday and it has to be Thursday/Friday.
Thoughts?
Hyde
Legend
They both hit both, but I view RDL as hamstring-dominant, while SLDL is erector-dominant. They do not leave you feeling the same at all, and RDLs tend to be better with higher reps to prevent injury while the inverse is true for SLDL.
I think whatever makes sense to you, for you, is probably what you should do. Having buy-in/belief in what you’re doing is big for putting in the work and getting something out of it. The Trapbar was just something that popped into my head.
GreenMachineX
Well-known member
Well, I’ve really enjoyed this week’s workouts so far. They’re don’t take too long and the reduced volume per body part has been nice. I’m leaving the gym feeling good, not destroyed. We’ll see what Saturday holds in store though…
GreenMachineX
Well-known member
Weight: 207.8
Let’s go! Another new low.
Today’s Workout:
BB Row 4 x 6 x 155
Trad DL Top Set 2 x 405
BB Shrug 3 x 8 x 155
High Cable Row 2 x 10 x 70
EZ Curls 4 x 8 x 45
Did well on DL even though leg press 2 days ago and rows right before. I could feel the fatigue though. On the other hand, I think that might prevent me from overdoing the CNS burnout until my kcal are high enough to allow adequate sleep this adequate recovery.
Brazilian steakhouse later today.
Let’s go! Another new low.
Today’s Workout:
BB Row 4 x 6 x 155
Trad DL Top Set 2 x 405
BB Shrug 3 x 8 x 155
High Cable Row 2 x 10 x 70
EZ Curls 4 x 8 x 45
Did well on DL even though leg press 2 days ago and rows right before. I could feel the fatigue though. On the other hand, I think that might prevent me from overdoing the CNS burnout until my kcal are high enough to allow adequate sleep this adequate recovery.
Brazilian steakhouse later today.
GreenMachineX
Well-known member
Weight after Saturday binge: 212.5
Weight today: 210.0
Upper push today followed by incline walk. Treadmill estimated kcal burnt: 510.
Tomorrow Pull with legs.
Didn’t get to squats today since I didn’t have time, and figured I’m used to doing squats with back.
Weight today: 210.0
Upper push today followed by incline walk. Treadmill estimated kcal burnt: 510.
Tomorrow Pull with legs.
Didn’t get to squats today since I didn’t have time, and figured I’m used to doing squats with back.
GreenMachineX
Well-known member
Weight: 211.8
Another larger meal last night on a friend’s boat. Summer problems have begun
Just got 7am bloodwork back:
TSH: 1.07
Vitamin D, 25-OH: 56 ng/mL
B12: 1100 pg/mL
RBC: 5.72
HGB: 17.5 g/dL
HCT: 52.5%
This is with only 1-2 cups of water before the test, so HCT in a few hours after a liter or 2 would have been even lower, but this is what I wanted to see and I’m happy with it. Everything is where I want it. This is 6 weeks after blood donation on the slight dose reduction. Just under 8mg (bordering down to 7mg) using .5cc slin pins daily, mostly shallow IM.
1mg B12 every 2 weeks.
Another larger meal last night on a friend’s boat. Summer problems have begun
Just got 7am bloodwork back:
TSH: 1.07
Vitamin D, 25-OH: 56 ng/mL
B12: 1100 pg/mL
RBC: 5.72
HGB: 17.5 g/dL
HCT: 52.5%
This is with only 1-2 cups of water before the test, so HCT in a few hours after a liter or 2 would have been even lower, but this is what I wanted to see and I’m happy with it. Everything is where I want it. This is 6 weeks after blood donation on the slight dose reduction. Just under 8mg (bordering down to 7mg) using .5cc slin pins daily, mostly shallow IM.
1mg B12 every 2 weeks.