GreenMachineX
Well-known member
I see. 3-5 minutes sled pushes sound terrible, but makes sense. Maybe I’ll start with 1 minute though lol
Building Back Up
- Thread starter GreenMachineX
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GreenMachineX
Well-known member
Decent workout today. Took 2.25mg lunesta last night instead of 3mg and felt stronger in the gym, so I’ll keep that or go lower after a week or so. Pull-ups still hurting though.
Bench 3 x 6/6/7 x 225
T-Bar Row 3 x 6/6/6 x 90
Seated BBOHP 4 x 6 x 150
Regular Pullups 3/3/3/3
Hammer Incline Press 2 x 9/8 x 180
Seated DB Lateral Raise 4 sets
Triceps Pressdowns 3 sets
Bench 3 x 6/6/7 x 225
T-Bar Row 3 x 6/6/6 x 90
Seated BBOHP 4 x 6 x 150
Regular Pullups 3/3/3/3
Hammer Incline Press 2 x 9/8 x 180
Seated DB Lateral Raise 4 sets
Triceps Pressdowns 3 sets
Hyde
Legend
Louie used to recommend the Westside guys he could get to do it pull the sled in different ways almost daily - as an easy warmup, or as conditioning work right after training, or on off days to help push blood for recovery. But they were almost always super light - just the metal skid with a plate, maybe 2, more focused on time/volume than intensity. An empty prowler type is significantly heavier than what they often used.
So if it’s for recovery, keep it ultralight and focus on going for a longer distance or time. If you are breathing hard pushing or pulling it then it’s going to be an anaerobic sprint lasting less than 30 seconds.
So if it’s for recovery, keep it ultralight and focus on going for a longer distance or time. If you are breathing hard pushing or pulling it then it’s going to be an anaerobic sprint lasting less than 30 seconds.
Dustin07
Legend
yeah its this part here. if I'm doing an EMOTM down and back then I am digging in and sprinting and thinking back to football practice, pushing 3, 4 or more plates for these 12 second bursts with 40 seconds of rest. but if you're doing prolonged pushes/pulls/walks it gonna be light weight. probably only 1 plate.
one plate, or even maybe an empty prowler (not sure about that, probably depends on the turf you're using) pushed steadily over 1-3 minutes is going to be noticeable and improve your wind capacity for the length of a worship song without destroying your recovery abilities.
I think that makes more sense for your current short term goal and you'd notice improved conditionining in 1-2 weeks tbh. Whereas my weak point is that top amrap set so I want to be better at hard short burts.
GreenMachineX
Well-known member
Gotcha. Thanks. Might start Wednesday.
Hyde
Legend
A prowler is like 90-100lbs empty; their sled was just a piece of thick sheetmetal. Empty prowler IS a heavy sled compared to how they used it for recovery and long drags.
GreenMachineX
Well-known member
Weight: 203.2
let’s go!!!
5 year low…maybe 10. Unsure what i was exactly when i did keto on 2016, but it was either 202 or 203. Slept great also!
let’s go!!!
5 year low…maybe 10. Unsure what i was exactly when i did keto on 2016, but it was either 202 or 203. Slept great also!
GreenMachineX
Well-known member
Weight: 203.2 again
Squats 3 x 5/5/4 x 275
GHR-modded Back Extensions 3/3/3
DB Walking Lunges 1 set
Machine Shrugs 3 sets
Incline DB Curls 3 sets
Machine Preacher Curls 2 sets
Going to drop squat weight down a little…getting too hard to control form.
Squats 3 x 5/5/4 x 275
GHR-modded Back Extensions 3/3/3
DB Walking Lunges 1 set
Machine Shrugs 3 sets
Incline DB Curls 3 sets
Machine Preacher Curls 2 sets
Going to drop squat weight down a little…getting too hard to control form.
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GreenMachineX
Well-known member
Weight: 203.2 again
Yay. 3 days in a row at this weight. Increasing kcal just a little today to hit 3k so im a bit more full and stable for tomorrow’s upper workout. Still have a ways to go but highly motivated. Really wish we weren’t headed out of town next week but it is what it is. Just need to apply some damage control.
Been sleeping well…plenty of rem and deep and totaling 6.5 hours usually.
Yay. 3 days in a row at this weight. Increasing kcal just a little today to hit 3k so im a bit more full and stable for tomorrow’s upper workout. Still have a ways to go but highly motivated. Really wish we weren’t headed out of town next week but it is what it is. Just need to apply some damage control.
Been sleeping well…plenty of rem and deep and totaling 6.5 hours usually.
MrKleen73
Legend
How much do we owe you for the participation trophy, and your blue hair dye? Such a magnanimous gesture.I'm in a race against a relentless ghost that doesn't exist to a finishline that never arrives in a league of one where the division changes based upon life's circumstances du jour. I'm not sure its entirely possible to be ahead of anyone given the scenario
Teehee! I kid, I kid we all try to be supportive here, but I believe this man is looking for competition, not kudos.
You know, I have no clue, but I know it is a lot lower than it used to be. I use half caff for my big yeti in the morning, then I have another 2 sometimes 3 single serving cups of coffee a day from the machine at work. On weekends I will have 2 of the big yeti's full of half caff. Then when it comes to preworkout it is normally 2/3-1 heaping scoop of Pump Addict so anywhere from what 160-300mg in that.
Are you chasing a high, or looking for the performance improvement? it is like @Hyde said, pretty static once the initial few days are over. So to keep feeling the buzz of it you may have to continue to boost it up here and there, but to get the desired effects, is different than feeling the buzz. That being said, you are no where near any limit I have ever heard suggested, so you have some room to go before hitting even a moderate cap there.
As I think Dustin mentioned, do what works for you with it. If using too late is a nono avoid it, if sleep gets worse avoid or lower it. Also if at some point you know you need an extra kick have that extra kick. If afterwards it has a bad result (your sleep or stress levels) then don't do that.
I have seen A LOT of rowing in this log over the years, and I would be surprised if your rear delts are truly a weak point. I would almost be willing to bet that your posture is the issue there. Anyone who thinks rows are not hitting the rear delts sufficiently to stimulate growth are simply mistaken. My guess is like 80% of us you have upper cross syndrome, IE tight chest / shoulders rolled forward. Well you can't really display the rear delts when they are pulled forward and stretched flat. They look unimpressive that way in the same way that trying to show of your quads while sitting on your heels. It ain't gonna be impressive. I go from looking like my rear delt is literally missing to looking like it is sticking out off of the top of my back just by depressing the scap, externally rotating and retracting the shoulder slightly. Then BOOM it drops out of hiding and looks a bit silly.
That being said big rear delts really do make the whole shoulder pop and extra/isolated volume will bring them up. Just saying with limited time, maybe work on the posture I think it would make the biggest difference in the appearance of your delts.
Man this Dude ruined Reacher for me with his political BS. I don't care too much what side of politics people are on in general, but when they say horrible things, call for blood in the streets and say if you don't like it then don't watch my shows. Well damn man. You got it. It just sucks because I have liked his stuff for years, but he drew a line and now I am like Ahhh f#ck this guy... whenever I see his face.
Do you feel you misgrooved it, or that it was just too much? If misgrooved, maybe try again, see if you adapted, it not drop back. If it was just too much too soon then you are likely making the right move.
GreenMachineX
Well-known member
I’ll have to reply to this in multiple messages over days lolHow much do we owe you for the participation trophy, and your blue hair dye? Such a magnanimous gesture.
I kid, I kid we all try to be supportive here, but I believe this man is looking for competition, not kudos.
You know, I have no clue, but I know it is a lot lower than it used to be. I use half caff for my big yeti in the morning, then I have another 2 sometimes 3 single serving cups of coffee a day from the machine at work. On weekends I will have 2 of the big yeti's full of half caff. Then when it comes to preworkout it is normally 2/3-1 heaping scoop of Pump Addict so anywhere from what 160-300mg in that.
Are you chasing a high, or looking for the performance improvement? it is like @Hyde said, pretty static once the initial few days are over. So to keep feeling the buzz of it you may have to continue to boost it up here and there, but to get the desired effects, is different than feeling the buzz. That being said, you are no where near any limit I have ever heard suggested, so you have some room to go before hitting even a moderate cap there.
As I think Dustin mentioned, do what works for you with it. If using too late is a nono avoid it, if sleep gets worse avoid or lower it. Also if at some point you know you need an extra kick have that extra kick. If afterwards it has a bad result (your sleep or stress levels) then don't do that.
I have seen A LOT of rowing in this log over the years, and I would be surprised if your rear delts are truly a weak point. I would almost be willing to bet that your posture is the issue there. Anyone who thinks rows are not hitting the rear delts sufficiently to stimulate growth are simply mistaken. My guess is like 80% of us you have upper cross syndrome, IE tight chest / shoulders rolled forward. Well you can't really display the rear delts when they are pulled forward and stretched flat. They look unimpressive that way in the same way that trying to show of your quads while sitting on your heels. It ain't gonna be impressive. I go from looking like my rear delt is literally missing to looking like it is sticking out off of the top of my back just by depressing the scap, externally rotating and retracting the shoulder slightly. Then BOOM it drops out of hiding and looks a bit silly.
That being said big rear delts really do make the whole shoulder pop and extra/isolated volume will bring them up. Just saying with limited time, maybe work on the posture I think it would make the biggest difference in the appearance of your delts.
Man this Dude ruined Reacher for me with his political BS. I don't care too much what side of politics people are on in general, but when they say horrible things, call for blood in the streets and say if you don't like it then don't watch my shows. Well damn man. You got it. It just sucks because I have liked his stuff for years, but he drew a line and now I am like Ahhh f#ck this guy... whenever I see his face.
Do you feel you misgrooved it, or that it was just too much? If misgrooved, maybe try again, see if you adapted, it not drop back. If it was just too much too soon then you are likely making the right move.
I’m mostly looking for the performance boost with caffeine, to make up for the loss from the deficit.
Regarding the rowing, yeah, there’s been a lot. But, most of this log has been fighting a deficit and i haven’t done much of a proper build in years. That is next though!
Its been a few weeks of fighting 275 on squats and i just can’t keep solid form. I’ll drop to 255 or so next time and build back up appropriately.
Segansational
Well-known member
Regarding the caffeine intake, I think it's got like 6-8 hrs half life. So realistically that energy drink or coffee mid-afternoon is still going to be around even if you don't "feel" it by 10-11 PM (from say a 3 PM coffee). I know I do this at times and shouldn't, but damn I love those canned, bubbly drinks! 
GreenMachineX
Well-known member
The gym i went to today does not have a seated bb ohp station, so i attempted seated smith ohp which felt absolutely awful on my neck and shoulders (front delts definitely felt it though), so after 1 or 2 hard sets, switched back to standing ohp. Maybe next time i go to this gym for this particular workout I’ll go back dumbbell ohp.
Standing BB OHP 3 x 5 x 135
NG Pull-ups 6/6/4/2
Dips 9/9/9
Inverted Row 5/5/5
Crossbody Cable Lateral Raise 3 sets
Overhead Cable Extensions 3 sets
Standing BB OHP 3 x 5 x 135
NG Pull-ups 6/6/4/2
Dips 9/9/9
Inverted Row 5/5/5
Crossbody Cable Lateral Raise 3 sets
Overhead Cable Extensions 3 sets
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Dustin07
Legend
Sorry I know not everyone agrees with me but I hate smith machines, I absolutely hate them. I personally think they're unsafe for most people. Especially the bench press imo which has the most curve. squat is supposed to be a straight line ROM and Hyde can correct me if I'm wrong here but reality is most people no matter how hard they try, simply do not maintain perfect straight lines through the rep.
there was a time when blue hair was punk, not alphabet people, lol
this was at a nationals event with my racing 'team' during peak x-games era lol
lol this is why sometimes I grab a diet coke or the little sugar free redbulls with only 80mg
i could probably be healthier than drinking fake sweetners but a treats a treat and in my opinion could be worse!
so there was a time, circa 1998?
there was a time when blue hair was punk, not alphabet people, lol
this was at a nationals event with my racing 'team' during peak x-games era lol
totally agree. can't get myself to watch any of his new stuff.
Regarding the caffeine intake, I think it's got like 6-8 hrs half life. So realistically that energy drink or coffee mid-afternoon is still going to be around even if you don't "feel" it by 10-11 PM (from say a 3 PM coffee). I know I do this at times and shouldn't, but damn I love those canned, bubbly drinks!
lol this is why sometimes I grab a diet coke or the little sugar free redbulls with only 80mg
i could probably be healthier than drinking fake sweetners but a treats a treat and in my opinion could be worse!
MrKleen73
Legend
Sorry I know not everyone agrees with me but I hate smith machines, I absolutely hate them. I personally think they're unsafe for most people. Especially the bench press imo which has the most curve. squat is supposed to be a straight line ROM and Hyde can correct me if I'm wrong here but reality is most people no matter how hard they try, simply do not maintain perfect straight lines through the rep.
so there was a time, circa 1998?
there was a time when blue hair was punk, not alphabet people, lol
this was at a nationals event with my racing 'team' during peak x-games era lol
View attachment 263193
totally agree. can't get myself to watch any of his new stuff.
lol this is why sometimes I grab a diet coke or the little sugar free redbulls with only 80mg
i could probably be healthier than drinking fake sweetners but a treats a treat and in my opinion could be worse!
LMFAO on the pic with the blue hair and your national level extreme sport competitor rebuff. Who knew you had the PERFECT CLAP BACK LOCKED AND LOADED!!!!
Looking at it, I picture a PHAT AZZ right in front of you making your eyes bulge out. While your boy looks upon you with the fire of passion in his eyes. You can tell you were REALLY close!
GreenMachineX
Well-known member
Weight: 202.8
Half a pound away from my ten year low! Honestly, pretty sure i was stronger and leaner then, but happy about the progress.
Limb workout in a bit.
Been using 2.25mg lunesta the past couple days instead of 3mg, and while its harder to sleep well, i do feel better throughout the day…less lethargic and i feel the caffeine dose more.
Half a pound away from my ten year low! Honestly, pretty sure i was stronger and leaner then, but happy about the progress.
Limb workout in a bit.
Been using 2.25mg lunesta the past couple days instead of 3mg, and while its harder to sleep well, i do feel better throughout the day…less lethargic and i feel the caffeine dose more.
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Segansational
Well-known member
I was just watching a clip that basicsaid Smith machines (obviously designed to be safer) are the exact opposite. It showed squat example basically where you essentially can't dump it backwards safely, so if you fail you essentially get squashed/crumpled.
GreenMachineX
Well-known member
Squatty TBDL 3 x 3 x 345
Seated Leg Curls 3 sets
Lying Leg Curls 2 sets
Cable Shrugs 3 sets
Machine Shrugs 2 sets
DB Lunges +24kg 2 sets
DB Curls 3 sets
Machine Preacher Curls 1 set
Seated Leg Curls 3 sets
Lying Leg Curls 2 sets
Cable Shrugs 3 sets
Machine Shrugs 2 sets
DB Lunges +24kg 2 sets
DB Curls 3 sets
Machine Preacher Curls 1 set
Hyde
Legend
The diet is working! Keep doing what you’re doing man.
They are a solid option for hypertrophy to create a novel stimulus to cycle through for tried and true compounds, but you do want to be mindful of their limitations. You have to be responsible to try to align your body into decent positions and either avoid failure or use a good spotter.
I think Smith squats are tremendous for leg work while minimizing back loading, IF you can get the right foot placement and keep it as a hi bar squat. I mean you will feel it really great in the legs when you nail the right stance for yourself. BUT it requires some body awareness & lifting experience for sure. They really aren’t good tools for beginners, in that sense.
They are a solid option for hypertrophy to create a novel stimulus to cycle through for tried and true compounds, but you do want to be mindful of their limitations. You have to be responsible to try to align your body into decent positions and either avoid failure or use a good spotter.
I think Smith squats are tremendous for leg work while minimizing back loading, IF you can get the right foot placement and keep it as a hi bar squat. I mean you will feel it really great in the legs when you nail the right stance for yourself. BUT it requires some body awareness & lifting experience for sure. They really aren’t good tools for beginners, in that sense.
GreenMachineX
Well-known member
Flat Bench 3 x 6 x 225
T-Bar Row 3 x 6 x 90
Seated BB OHP 3 x 5/5/6 x 155
Standard Pullup 5/4/3
Hammer Incline Press 2 x 9 x 180
Pressdowns 3 sets
Crossbody Cable Lateral Raise 3 sets
Seated ohp and Hammer incline press improving, but nothing else.
T-Bar Row 3 x 6 x 90
Seated BB OHP 3 x 5/5/6 x 155
Standard Pullup 5/4/3
Hammer Incline Press 2 x 9 x 180
Pressdowns 3 sets
Crossbody Cable Lateral Raise 3 sets
Seated ohp and Hammer incline press improving, but nothing else.
Dustin07
Legend
Its one of the reasons I just don't talk about smith machines too much cause I know the right people can find uses for them, but I just don't like them for the big 3 for your average lifter, especially a new lifter.
I think about this graphic a lot when it comes to bench press, and then I see guys in bench groups posting their smith machine PR's and i'm like... what?
weight going down and bench staying up is a solid indicator- its not like you lost 20lbs on your bench while your scale ticked down-
MrKleen73
Legend
When it comes to smiths, they are valuable for a lot of things, but also if you have access to a full gym you can find other machines that do a better job than them, but they do a great job in a limited capacity. I do prefer the ones with a slight angle on them. I can make them a much closer to natural movement on those.
However, I would still choose a hack squat, or bench machine or any other machine that is purpose built if available.
However, I would still choose a hack squat, or bench machine or any other machine that is purpose built if available.
GreenMachineX
Well-known member
Squat 4 x 4 x 265
GHR negatives x couple sets
Lunges +24kg 2 sets
Lying Leg Curls 2 sets
Machine Shrugs 3 sets
Hammer Curls 3 sets
Machine Preacher Curls 2 sets
Meh.
GHR negatives x couple sets
Lunges +24kg 2 sets
Lying Leg Curls 2 sets
Machine Shrugs 3 sets
Hammer Curls 3 sets
Machine Preacher Curls 2 sets
Meh.
MrKleen73
Legend
No Meh, you got in there and pushed, it is a win!
GreenMachineX
Well-known member
Another meh workout today
Seated BB OHP 4 x 4 x 155
Pullups 4 sets
Dips 3 sets
Cable Rows 3 sets
Viking OHP 1 fun set
GHR 1 negative set
Sled Push 2 moderate sets
Seated Lateral Raise 3 sets
Out of town guest pass at a local gym. They had some great equipment like the viking ohp attachment and a quality GHR. The seated BB OHP was garbage though. The pins behind were basically overhead which didnt allow me to really press overhead, so i kept bouncing the barbell off the rack pins. Killed it
. Whatever. I’ll be back to my gym Monday.Haven’t cheated on my diet yet, but defintely went over maintenance kcal yesterday, all quality foods though. Today , there will likely be a real cheat meal as well as tomorrow night.
GreenMachineX
Well-known member
Back from the trip. Only 2 legit cheat meals including desserts (just ice cream though). Otherwise, lots of double grilled chicken with Siracha subs from subway. I likely went over maintenance every day by 500-1000 still, but FAR better than I’ve ever done going to where we went. Woke up at 208.8 today. If i recall correctly, the last time we visited the in-laws, i woke up at 219.8, so I’m happy. 8 weeks of cutting begins again today!
Edit: forgot to mention, i was sleeping so good and felt great with all those extra calories
Edit: forgot to mention, i was sleeping so good and felt great with all those extra calories
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Dustin07
Legend
I need to jump on that bandwagon, I believe you are officially lighter than me now or very very close. I've been averaging 206 lately but did not bother checking this morning cause I figured it was 208-210 after last nights burgers on pretzel buns lol.
GreenMachineX
Well-known member
Yeah, but if i was as lean as you, id still be gaining. The weight is meaningless, right?
Dustin07
Legend
Only kinda, i've definitely turned the corner a little bit where the gut has also expanded (I can tell when I put on my belt for squats/pulls) so I need to cut an inch off the gut IMO. everything else is fine, I'm mostly OK with shirts not fitting because the shoulders and arms are too big (LOL) and the pants and boxer briefs getting tight cause the badonkadonk, but when the gut expands its time to reel it in, imo...
GreenMachineX
Well-known member
I hear ya on that!
GreenMachineX
Well-known member
Weight: 205.7
Couple things from the past few workouts since dropping kcal again.
Flat Bench 4 x 6 x 225
Seated BBOHP 4 x 4 x 155
NG Pullups 4 x 4 x BW
Squat 3 x 5 x 255
GHR-modded Back Extensions 3 x 3 x BW
Sleep getting a little disrupted already. Kcal at 2800 the past 2 days. Will likely hit 3k today but that’s fine.
Couple things from the past few workouts since dropping kcal again.
Flat Bench 4 x 6 x 225
Seated BBOHP 4 x 4 x 155
NG Pullups 4 x 4 x BW
Squat 3 x 5 x 255
GHR-modded Back Extensions 3 x 3 x BW
Sleep getting a little disrupted already. Kcal at 2800 the past 2 days. Will likely hit 3k today but that’s fine.