DMA's Never Satisfied Training Log

So I know what I haven't been doing enough of, where my imbalance is. Regular Bent Over BB Rows. Read a good article on them last night, and it seems that's exactly in my physique/posture where I'm lacking. The angle of the BO Row hits that top rear of the back/shoulder area. So I'm going to be finishing workouts with quick burn outs. Less Pendlays, where I'm bent further over hitting the top middle. More slightly upright BO Rows. Finished today's Chest and Arms session with them. Also going to be incorporating a couple other moves from this article. Here it is:

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Chest / Arms

Flat Bench Rest-Pauses:
135 to fail
155 to fail
165 to fail
165 to fail
155 to fail (this felt like 275)

Incline DB Press (really focused on taking the arms and triceps out of it):
40's x 12
40's x 12
40's x 12
40's x 12
40's x 12
Super Set
Incline DB Flys (palms turned inward at top):
20's x 10
20's x 10
20's x 10
20's x 10
20's x 10

DB Hammer Curls (both arms together):
20's x 12
20's x 12
20's x 12
20's x 12
20's x 12
20's x 12
Super Set
Seated Alternating DB Curls:
30's x 12
30's x 12
30's x 12
30's x 12
30's x 12
30's x 12
Super Set
Spider Curls:
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

Last 3 sets w/ Armbands...so painful!!

Tricep Extension Machine:
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12
Super Set
Cable Kickbacks:
20 to failure each side
20 to failure each side
20 to failure each side
20 to failure each side
20 to failure each side
20 to failure each side
Super Set
Overhead Rope Extension:
70 x 10
70 x 10
70 x 10
70 x 8
70 x 8
70 x 8

Last 3 sets w/ Armbands...More Pain!!!

Bent Over BB Rows (only 5-10 seconds rests):
95 x 25
95 x 15
95 x 12
95 x 12
95 x 10
95 x 10

51 minutes Incline Walk (600 calories burned)
 
Dma378 said:
So I know what I haven't been doing enough of, where my imbalance is. Regular Bent Over BB Rows. Read a good article on them last night, and it seems that's exactly in my physique/posture where I'm lacking. The angle of the BO Row hits that top rear of the back/shoulder area. So I'm going to be finishing workouts with quick burn outs. Less Pendlays, where I'm bent further over hitting the top middle. More slightly upright BO Rows. Finished today's Chest and Arms session with them. Also going to be incorporating a couple other moves from this article. Here it is:

Invalid Link Removed
Click to expand...

LOL, love the URL title of that article. But I agree, I did a similar movement yesterday with a semi bent over row with EZ Bar, head rested on an Incline Bench and today my rear delts are toast!
 
Gotta read that article for sure. That's a huge weak point for me too. Need o figure out how to stop using my traps for everything ha
 
Did my first BFR workout yesterday, it was a full body of sorts... Both Legs and Arms, man doing all of that at once was so brutal. My arms and legs felt like dead weight the rest of the day and I was just exhausted. Doing the BFR on calves was just silly and my calves looked massive when done, it was insane how much bigger they looked.
 
MrKleen73 said:
Did my first BFR workout yesterday, it was a full body of sorts... Both Legs and Arms, man doing all of that at once was so brutal. My arms and legs felt like dead weight the rest of the day and I was just exhausted. Doing the BFR on calves was just silly and my calves looked massive when done, it was insane how much bigger they looked.
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I love bfr for my arms. I have a hard time getting them tight enough on my legs tho, I'll have to give it another shot this week. I especially want to do it for my calves. You still had the band's at the top of your leg for calves?
 
No down just under my knee. However I stayed wrapped during both leg extensions and leg curls. I will try knee wraps next time on my thighs though to see if much different than the BFR bands I was using.
 
Fantastic Upper Power sesh. Day off work, so hit the gym around lunch time. Went to a concert with the wife last night so it was a late one and over the course of the day easily consumed 7000 calories. Easy. I was at 4000 before we left the house, 4 beers, pretzel and nachos at the show, then pizza and wings after. Sweated all night long and woke up drenched on the outside and dry on the inside LOL

OHP:
65 x 15
95 x 10
135 x 6
155 x 3
155 x 3
155 x 3

Pull Ups:
BW x 8
+35lbs. x 5
+35lbs. x 4
+35lbs. x 4
+35lbs. x 4

Flat DB Press:
60's x 12
80's x 10
105's x 6
115's x 4
120's x 4

Bent Over BB Rows:
95 x 15
135 x 12
185 x 10
205 x 8
205 x 8
205 x 7

BB Snatch / Carry:
95 x 6 + 30 yards into push presses to failure
95 x 6 + 30 yards into push presses to failure
95 x 6 + 30 yards into push presses to failure
Super Set
DB Shrugs:
105's x 8
105's x 8
105's x 8

HS Wide Press (total weight):
190 x 10
280 x 8
320 x 5
320 x 4

20 minutes uphill jog intervals
 
Good squat session this morning. Took my time, long rests and tried to work on form. Took a couple videos, maybe not the best view to get any critique on form, but maybe if anyone sees anything that I could benefit from. I'm trying to work on my depth with heavier weight. With this 315 I can get to about parallel and still feel in control. But have been doing some moderate weight ATG to open up my range a bit.

[video=youtube;z_oUfmEiIt0]https://www.youtube.com/watch?v=z_oUfmEiIt0[/video]

Some ATG w/ 225
[video=youtube;YhFgEaeEiTo]https://www.youtube.com/watch?v=YhFgEaeEiTo[/video]

Squats:
135 x 10
185 x 8
225 x 6
275 x 6
275 x 6
295 x 6
295 x 6
315 x 4
315 x 3
315 x 3
225 x 6 ATG
225 x 6 ATG

BFR Seated Calf Press / Decline Sit Ups / GHR x 4 Rotations

BFR Single Calf Press / Cable Rope Crunches x 3 Rotations

28 minutes steady stairs
MrKleen73 tried BFR calf work today. Pumped them the F up!! Sitting here at my desk at work they still feel full.
 
Dma378 said:
Good squat session this morning. Took my time, long rests and tried to work on form. Took a couple videos, maybe not the best view to get any critique on form, but maybe if anyone sees anything that I could benefit from. I'm trying to work on my depth with heavier weight. With this 315 I can get to about parallel and still feel in control. But have been doing some moderate weight ATG to open up my range a bit.

MrKleen73 tried BFR calf work today. Pumped them the F up!! Sitting here at my desk at work they still feel full.
Click to expand...

Nice work, from this angle it looks like you are still about 2-3 inches above parallel on the heavy squats. When you are parallel or below the crease of the hip has to be lower than the knee and in some federations the top of the thigh has to be parallel. I tend to go down to where the top of my thigh is parallel. This was the point you changed direction on pretty much all 3 reps with 315.

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To help with depth I would try lowering the bar on your shoulders. It looks like you are in a high bar position and if your mobility isn't awesome things will become tight when your ankles move forward and that can cause your torso to pitch forward making depth harder. Also I would drop down to 275ish and do some 3 second pause squats in the parallel position and work your way back up. After a couple weeks of pause squats at depth you will have cemented what depth is into your CNS, and that will become your normal bottom. Plus the pauses make you a lot stronger out of the hole. Other than that you kept your back straight and other stuff looked good. Your 225 sets looked great.

BigRed1974 said:
Love BFR training for calves and arms
Click to expand...

There's the Gorilla! Long time no see!
 
MrKleen73 said:
Nice work, from this angle it looks like you are still about 2-3 inches above parallel on the heavy squats. When you are parallel or below the crease of the hip has to be lower than the knee and in some federations the top of the thigh has to be parallel. I tend to go down to where the top of my thigh is parallel. This was the point you changed direction on pretty much all 3 reps with 315.

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To help with depth I would try lowering the bar on your shoulders. It looks like you are in a high bar position and if your mobility isn't awesome things will become tight when your ankles move forward and that can cause your torso to pitch forward making depth harder. Also I would drop down to 275ish and do some 3 second pause squats in the parallel position and work your way back up. After a couple weeks of pause squats at depth you will have cemented what depth is into your CNS, and that will become your normal bottom. Plus the pauses make you a lot stronger out of the hole. Other than that you kept your back straight and other stuff looked good. Your 225 sets looked great.
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Excellent!! Yeah, I feel like I just need to train my body to open up just a little deeper. I will change the bar position and try some pauses.
 
Dma378 said:
Excellent!! Yeah, I feel like I just need to train my body to open up just a little deeper. I will change the bar position and try some pauses.
Click to expand...

I think those pauses will do more for your squat than you realize. They are humbling due to how much less you can lift but once you get strong at them the difference in your squatting strength and stability is very noticeable. Looks like your hips have pretty good movement in the 225 sets. I think it is more a confidence and stability thing. The point you are changing direction is the point right before what I call the dip. It is that point in the squat where there is a change from quad to hip dominant. During that transition there is this tiny moment of weakness that can scare the tar out of you that you won't be able to get back out of the hole if you go any lower. You ahve to cross that barrier to get into a parallel squat. Once you pass it, probably within 1/2 and inch of movement the hips take over and you will feel strong again but there is that tiny dip where the body knows the muscle is nearing a transitional point in the ROM and wants to bail so it say LIFT NOW!!!! Everything feels weaker in that section of ROM so you do it out of survival. You just have to teach yourself that is not a survival situatin and you can get back outof the hole or simply set it on the safety pins and get out from under it.

Notice with the 225 you cruise right through that position because you are completely confident that you will come back up out of the bucket. Mobility needs and requirements have not changed. The only thing that has is the weight and your confidence level. The pauses will give you that confidence. Cool thing is, if you miss a lift and have to put it down on the rack it build your confidence more that you can still get out of it even if you fail at the rep.
 
Dma378 said:
Excellent!! Yeah, I feel like I just need to train my body to open up just a little deeper. I will change the bar position and try some pauses.
Click to expand...
Do you always finish off with 225 ATG or is that like a slowly increasing number like 230 next week etc.? Ive been thinking about doing something like that at the end of squats
 
georgetown said:
Do you always finish off with 225 ATG or is that like a slowly increasing number like 230 next week etc.? Ive been thinking about doing something like that at the end of squats
Click to expand...

You want some growth do a Widow Maker at the end of every squat workout. Pick a weight you can do about 15 reps with then force yourself to do 20 reps with it without reracking the weight. Doesn't matter if you stand there for 30 seconds holding the weight before the next rep so long as you complete the 20 before putting the weight down.

Try that out and see if you don't...

A: Want to puke!
B: grow and gain strength quickly.
 
MrKleen73 said:
I think those pauses will do more for your squat than you realize. They are humbling due to how much less you can lift but once you get strong at them the difference in your squatting strength and stability is very noticeable. Looks like your hips have pretty good movement in the 225 sets. I think it is more a confidence and stability thing. The point you are changing direction is the point right before what I call the dip. It is that point in the squat where there is a change from quad to hip dominant. During that transition there is this tiny moment of weakness that can scare the tar out of you that you won't be able to get back out of the hole if you go any lower. You ahve to cross that barrier to get into a parallel squat. Once you pass it, probably within 1/2 and inch of movement the hips take over and you will feel strong again but there is that tiny dip where the body knows the muscle is nearing a transitional point in the ROM and wants to bail so it say LIFT NOW!!!! Everything feels weaker in that section of ROM so you do it out of survival. You just have to teach yourself that is not a survival situatin and you can get back outof the hole or simply set it on the safety pins and get out from under it.

Notice with the 225 you cruise right through that position because you are completely confident that you will come back up out of the bucket. Mobility needs and requirements have not changed. The only thing that has is the weight and your confidence level. The pauses will give you that confidence. Cool thing is, if you miss a lift and have to put it down on the rack it build your confidence more that you can still get out of it even if you fail at the rep.
Click to expand...

The nail on the head!!!

georgetown said:
Do you always finish off with 225 ATG or is that like a slowly increasing number like 230 next week etc.? Ive been thinking about doing something like that at the end of squats
Click to expand...

It's less about the weight and more about trying to open up more and get deeper. 225 is just kind of easy to leave on the bar when pulling plates off, so it is usually that.
 
MrKleen73 said:
You want some growth do a Widow Maker at the end of every squat workout. Pick a weight you can do about 15 reps with then force yourself to do 20 reps with it without reracking the weight. Doesn't matter if you stand there for 30 seconds holding the weight before the next rep so long as you complete the 20 before putting the weight down.

Try that out and see if you don't...

A: Want to puke!
B: grow and gain strength quickly.
Click to expand...
wow that's why i love following yall logs I just learn bada$$ workouts , I looked it up and it stated it have to be heavy or can iI just doit with a weight I can do for 10 reps then I can push for 20?
 
hamdysayed said:
wow that's why i love following yall logs I just learn bada$$ workouts , I looked it up and it stated it have to be heavy or can iI just doit with a weight I can do for 10 reps then I can push for 20?
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Well that would be very heavy. You want it to be a weight that you can barely get 15 reps with. Like on the 15th one you would probably fail if you went directly for a 16th. Then the trick is to hold the weight with your glutes quads and abs tight then just breathe until you can squeeze out one more rep. You do that over and over until you get to 20 reps. Every time you reach 20 reps at a new weight you go up the next time you do it. Even if only 5 lbs. If you do this right and with the right weight about rep 14-16 you will have to stop and hold it then maybe 1-2 more reps then 1, then another. Like I said the rest is while holding the weight.

My heaviest Widow Maker to date was 285, and the last 3 reps I was holding the weight for 10-30 seconds before I could try and get another rep out. That is how hard it needs to be.
 
MrKleen73 said:
Well that would be very heavy. You want it to be a weight that you can barely get 15 reps with. Like on the 15th one you would probably fail if you went directly for a 16th. Then the trick is to hold the weight with your glutes quads and abs tight then just breathe until you can squeeze out one more rep. You do that over and over until you get to 20 reps. Every time you reach 20 reps at a new weight you go up the next time you do it. Even if only 5 lbs. If you do this right and with the right weight about rep 14-16 you will have to stop and hold it then maybe 1-2 more reps then 1, then another. Like I said the rest is while holding the weight.

My heaviest Widow Maker to date was 285, and the last 3 reps I was holding the weight for 10-30 seconds before I could try and get another rep out. That is how hard it needs to be.
Click to expand...

That's what's uppp .
thanks bro
 
So I will be starting the CJC and MK this weekend. Have upped calories this week to maintenance around 3300, keeping carbs moderate around 120g/day. Protein over 300, Fat around 150.

Smashed a great Back and Shoulders Hyper sesh this morning.

Bent Over BB Rows:
95 x 25
115 x 20
135 x 15
155 x 12
155 x 12
155 x 12

Seated Row Machine:
80 x 12
80 x 12
80 x 12
80 x 12
Super Set
Cable Side Laterals:
20 x 12 each side
20 x 12 each side
20 x 15 each side
20 x 15 each side

T-Bar Row (unsupported):
50 x 15
75 x 15
100 x 12
110 x 12
Super Set
Chest Supported Incline Bench DB High Row / Reverse Fly Combo:
10's to failure
10's to failure
10's to failure
10's to failure

1 set of Rear Delt Destroyers w/ 15's to failure

Landmine Lateral Raises:
Bar x 7 each side
Bar x 7 each side
Bar x 7 each side
Bar x 7 each side
Super Set
Facepulls:
80 x 15
85 x 12
90 x 12
90 x 12

Bent Over BB Rows (yep, more of them):
95 x 25 (5 second rest) x 5 (5 second rest) x 5
95 x 20 (10 second rest) x 10
95 x 20 (10 second rest) x 10

46 minutes Incline Walk

Those Landmine Lateral Raises are perfect for targeting my exact weak point. Upper/Rear Delts
 
Plodded through a rather lackluster Lower Hyper workout. MrKleen73 the most unnatural part of the tips you gave me for squats was not the depth (although I kept weight light), it was the bar position. Talk about feeling goofy and forcing my chest and shoulders to open up in order to hold the bar at the lower position. Just another aspect to retrain.

Since I was feeling the intensity I kept it light 185-205, but even 275 as you suggested might be difficult with the pauses.

[video=youtube;Don-5kR2gwc]https://www.youtube.com/watch?v=Don-5kR2gwc[/video]

Squats w/ 2-3 second pause:
135 x 8
135 x 8
185 x 6
185 x 6
205 x 6
205 x 6

Close Stance Leg Press:
290 x 12
380 x 12
380 x 12
380 x 12
Super Set
Alternating Leg DB SLDL:
30's x 12
30's x 12
30's x 12
30's x 12

Single Leg Extensions w/ 2 second hold:
30 x 10 each side
30 x 10 each side
30 x 10 each side
30 x 10 each side
Super Set
DB Lunges:
35's x 12
35's x 12
35's x 12
35's x 12

Ab Roll Outs / Knees to Elbows Hanging Leg Raises / Donkey Calf Press x 4 Rotations

30 minutes steady elliptical

Also haven't posted a pic of legs in a while. I feel like I have good size, just not a lot of definition. Which I don't really care about. I have well defined calves and that's all anyone can see. But the upper legs are thick and I'd still be difficult to push over haha.
Invalid Link Removed
Invalid Link Removed
 
Freaking love this thing...
[video=youtube;1Fqtizk1lH8]https://www.youtube.com/watch?v=1Fqtizk1lH8[/video]

Nice Chest and Arms pump session

Chest Machine Press w/ Foot Pedal Negatives:
100 to fail
130 to fail
170 to fail
190 to fail
190 to fail

HS Incline Chest Press w/ rest-pauses:
60 to fail
60 to fail
60 to fail
60 to fail

BW Dips:
15
15
15
15
Super Set
Cable Flys:
70 each side x 12
70 each side x 12
70 each side x 12
70 each side x 12

Arm Blaster Curls:
45 x 15
65 x 12
65 x 12
65 x 12
65 x 12
75 x 12
75 x 10

BFR Alternating DB Curls / V-bar Push Down / Forearm Rope Twists x 5 Rotations

Bent Over Rows:
95 x 30 (5 second rest) x 10
95 x 20
95 x 20
95 x 15
Super Set
Overhead Tricep Extension:
70 x 10
70 x 10
70 x 10
70 x 10

20 minutes interval sprints
10 minutes uphill jog intervals
 
Looking good Daniel, squats looked nice. You are definitely hitting depth now. You could probably stop about an 1-1.5 inches higher and have more power and still be in the money spot for a just below parallel squat. However if that is the most comfortable position for you to change directions it is perfect and you would never get red lighted if you tried going to a meet some day.

Arms and legs are looking good, you need to try that Arm blaster on your BFR day. I bet the burn would be... I will use Alex's aka (BeastFitness) word and say Tremendous!
 
Dma378 said:
Freaking love this thing...
[video=youtube;1Fqtizk1lH8]https://www.youtube.com/watch?v=1Fqtizk1lH8[/video]

Nice Chest and Arms pump session

Chest Machine Press w/ Foot Pedal Negatives:
100 to fail
130 to fail
170 to fail
190 to fail
190 to fail

HS Incline Chest Press w/ rest-pauses:
60 to fail
60 to fail
60 to fail
60 to fail

BW Dips:
15
15
15
15
Super Set
Cable Flys:
70 each side x 12
70 each side x 12
70 each side x 12
70 each side x 12

Arm Blaster Curls:
45 x 15
65 x 12
65 x 12
65 x 12
65 x 12
75 x 12
75 x 10

BFR Alternating DB Curls / V-bar Push Down / Forearm Rope Twists x 5 Rotations

Bent Over Rows:
95 x 30 (5 second rest) x 10
95 x 20
95 x 20
95 x 15
Super Set
Overhead Tricep Extension:
70 x 10
70 x 10
70 x 10
70 x 10

20 minutes interval sprints
10 minutes uphill jog intervals
Click to expand...
My gym has that, the pumps are so sick on it.
 
Just had the best 3 night's sleep in a row that I can remember. In years. Deep sleep, long vivid dreams, and waking rested and refreshed. Simply wonderful. Without any sleep aid other than 9mg Melatonin. Before I started the CJC and MK, I dropped the benadryl a few nights prior. Had a couple rough nights after that, but since have been out like never before. For those that have followed me for a while, you know this is always an issue for me. All I can do is hope that this continues.

Good restful weekend made for a great Upper Power workout.

Incline DB Press:
55's warm up
80's x 12
100's x 6
100's x 6
100's x 6

Bent Over BB Rows:
95 & 135 warm up
205 x 10
225 x 6
225 x 6
225 x 6

DB Shoulder Press:
55's warm up
75's x 7
80's x 5
80's x 5
75's x 5
Super Set
DB Side Laterals:
35's x 10
35's x 8
35's x 8
25's x 8
25's x 8 drop to 15's x 8

Lat Pull Downs:
160 x 12
190 x 7
210 x 6
210 x 6

HS Wide Chest Press (total weight):
190 x 10
280 x 8
320 x 6
340 x 5

Camber Bar Curls:
75 x 10
95 x 8
105 x 7
110 x 7
Super Set
Overhead DB Tricep Ext:
75 x 8
75 x 7
75 x 7
75 x 7

30 minutes elliptical
 
Awesome on the sleep brutha! Hope it keeps up for you.
And killer workouts as always!
 
Awesome! I told you that you would enjoy that stuff!
 
Garbage workout this morning. Zero intensity. Plugged along though.

Deadlifts:
135 x 8
185 x 8
205 x 8
295 x 4
345 x 4
395 x 2
345 x 3
205 x 8

Leg Extensions:
140 x 20
160 x 16
240 x 12
240 x 12
240 x 12
Super Set
Calf Raises:
110 x 20
135 x 16
160 x 15
170 x 12
170 x 12

Some slow ass walking (that was too difficult)
Some weak ass biking (also too difficult LOL)Invalid Link RemovedInvalid Link Removed

Managed a good calf pump though!!
 
You battled through it and that is what counts!
 
Dma378 said:
Garbage workout this morning. Zero intensity. Plugged along though.

Deadlifts:
135 x 8
185 x 8
205 x 8
295 x 4
345 x 4
395 x 2
345 x 3
205 x 8

Leg Extensions:
140 x 20
160 x 16
240 x 12
240 x 12
240 x 12
Super Set
Calf Raises:
110 x 20
135 x 16
160 x 15
170 x 12
170 x 12

Some slow ass walking (that was too difficult)
Some weak ass biking (also too difficult LOL)Invalid Link RemovedInvalid Link Removed

Managed a good calf pump though!!
Click to expand...

Haha, that's definitely what I do on days I don't really feel like hitting cardio. I usually will also put it on incline so I feel like I'm doing more. But better than nothing!
 
Much better workout today. Would have been a good night sleep had my wife not woke me in a panic at midnight thinking someone was knocking on our front door. Which I doubted because the dogs weren't barking. But, went to check as the underwear assassin as usual.

Was feeling super bloated last night, the MK taking affect. But feel like I drained it out and then sweated it out in the gym. Bloods being drawn tomorrow. So have been on 250/week Test for 6 weeks. If my numbers are greater than 1500 I will probably dial it down to 200/week. With UGL you just never know the accuracy of the dosing until you do blood work.

Back & Shoulders HT

Smith Machine Seated Military Press w/ rest-pauses:
95 x 20
115 x 15
125 x 12
125 x 10
125 x 10 (rest-pauses really fatigued good)

Behind Neck:
95 x 12
95 x 12
95 x 12

DB Row:
50 x 15 each side
60 x 12 each side
60 x 12 each side
60 x 12 each side
Super Set
Bent Over DB Reverse Fly:
15's x 15
15's x 15
15's x 15
15's x 15

Landmine Lateral Raises:
Bar x 8 each side
+5 x 7 each side
+5 x 7 each side
+5 x 7 each side
Super Set
Straight Bar Front Raise w/ 3 second hold:
30 x 10
30 x 10
30 x 10
30 x 10

Close Grip Pull Down w/ 3 second rest-pause mid-rep:
130 to failure
130 to failure
130 to failure
130 to failure
130 to failure

Bent Over BB Row:
115 x 20
115 x 16
115 x 16
95 x 20
Super Set
Ab Roll Outs:
15
15
12
12

Crunch Machine

32 minutes stair intervals
 
If you are not at 1500 or very close on 250mg, then I would think you might be getting underdosed gear. I am riding at 1100 ish most of the time on 150mg a week of pharma gear. I bet your test is over 1500. Seems a lot of the better UGL's tend do dose just a little over rather than under.
 
MrKleen73 said:
If you are not at 1500 or very close on 250mg, then I would think you might be getting underdosed gear. I am riding at 1100 ish most of the time on 150mg a week of pharma gear. I bet your test is over 1500. Seems a lot of the better UGL's tend do dose just a little over rather than under.
Click to expand...

I'm hoping to see more like 1750. That would be good dosing in my opinion
 
Lackluster workout today. But once again, plodded along and completed my planned sets. Just very little intensity or push on any set. Stopped short of failure or even close really.

Also felt something in my right knee that I've never felt before when warming up with the bar on squats. Felt it through the whole workout. Hope it's something that comes and goes and not an actual injury/trauma of some sort.

Squats:
135 x 10
185 x 8
225 x 8
225 x 8
225 x 8
225 x 8
225 x 8

Kneeling Single Leg Curls:
50 x 10 each side
50 x 10 each side
50 x 10 each side
50 x 10 each side
Super Set
Single Calf Raises on Hack Squat:
6 plates to failure twice on each leg = 1 set
6 plates to failure twice on each leg
6 plates to failure twice on each leg
6 plates to failure twice on each leg

Toes in, toes out double calf raises on hack squat x 2 sets

Adductor / Abductor / 45lb. Plate Side Bends x 4 Rotations

Knees to Elbows Hanging Leg Raises / GHR x 5 Rotations

42 minutes Incline Walk
 
Dma378 said:
Lackluster workout today. But once again, plodded along and completed my planned sets. Just very little intensity or push on any set. Stopped short of failure or even close really.

Also felt something in my right knee that I've never felt before when warming up with the bar on squats. Felt it through the whole workout. Hope it's something that comes and goes and not an actual injury/trauma of some sort.

Squats:
135 x 10
185 x 8
225 x 8
225 x 8
225 x 8
225 x 8
225 x 8

Kneeling Single Leg Curls:
50 x 10 each side
50 x 10 each side
50 x 10 each side
50 x 10 each side
Super Set
Single Calf Raises on Hack Squat:
6 plates to failure twice on each leg = 1 set
6 plates to failure twice on each leg
6 plates to failure twice on each leg
6 plates to failure twice on each leg

Toes in, toes out double calf raises on hack squat x 2 sets

Adductor / Abductor / 45lb. Plate Side Bends x 4 Rotations

Knees to Elbows Hanging Leg Raises / GHR x 5 Rotations

42 minutes Incline Walk
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Kudos for all getting it in and with the weights you did.
 
Quite the turn around from yesterday. Had one of the best pump workouts ever today. Was feeling rather bloated and sloppy last night, but it seemed like it powered a fantastic pump this morning. Just unreal. Was flexing and squeezing between every set.

Chest / Arms HT

Flat Bench Press w/ Rest-Pauses (all sets to failure didn't count):
135
155
165
165
155
135
Super Set
Pec Deck:
130 x 12
130 x 12
130 x 12
100 x 12
100 x 12
100 x 12

Preacher Machine Curls:
10 sets
Too much to log. Reps varied, drop sets, tempo changes, partials, drop sets, arms screaming!!
Last 5 sets BFR

Seated Overhead DB Tricep Ext:
60 x 12
60 x 12
60 x 10
Super Set
DB Kickbacks:
25 x 15 each side
25 x 15 each side
25 x 15 each side

BFR Tricep Pull Down:
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15

Reverse Grip Pull Down:
80 x 12
80 x 12

20 minutes Interval Sprints
 
Dan maybe try wife presses for reps of 8" at a time before bed lol that should knock you out. Nothing but love for ya brotha!
 
Glad you had a much better workout! Sucks plodding through one and nothing really going your way. However you made progress from it regardless and that is what counts!
 
Solid session this morning. Good sleep and eats all weekend and felt strong for Upper Power day. Weight is at 216, that is 3 pounds up in 10 days since starting the CJC and MK. Really noticing some changes in the mirror as well.

Bench Press:
135 warm up
185 x 8
225 x 8
245 x 5
265 x 3
265 x 3

Kroc Rows:
80 x 15 each side
115 x 12 each side
150 x 10 each side
150 x 8 each side

OHP:
95 x 8
115 x 6
135 x 6
155 x 5
165 x 4

Snatch Grip High Pulls:
95 x 10
135 x 8
155 x 6
165 x 6
165 x 6

Close Grip Pull Down:
140 x 10
170 x 8
190 x 6
190 x 6
190 x 6

HS Incline Press (weight each side):
50 x 12
95 x 10
120 x 8
130 x 6
130 x 6
Super Set
Preacher Machine Curls:
115 x 6
130 x 5
130 x 5
130 x 4
130 x 4

30 minutes Incline Walk
 
Looks like a real nice workout! I bet it felt good!
 
Dma378 said:
It did. Really enjoying this workout. Especially coming into it off the weekend.
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Yeah it is nice to come in and crush it like that after a day or two off.
 
So I think I found the sweet spot for bar placement on squats. MrKleen73 had advised to move it lower, but first time doing so I must have positioned too low. It didn't feel natural or comfortable. Today I found the sweet spot in the middle of the 2 previous locations and I feel like it actually improved my path down, depth, and power on the way back up. Will get a video again next session and see how it looks. But definitely looked good in the mirror and felt good in process.

Squats:
135 x 10
185 x 8
225 x 8
275 x 6
295 x 6
315 x 5
325 x 4
325 x 4

Leg Press:
6 plates x 12
8 plates x 12
10 plates x 12
Super Set
Single Kneeling Leg Curls:
30 x 10 each side
30 x 10 each side
30 x 10 each side

Seated Calf Raises:
80 x 30
125 x 25
125 x 25
125 x 25
125 x 25
Super Set
Ab Wheel:
15
15
15
12
12
Super Set
Rack Pulls:
225 x 8
225 x 8
225 x 8
225 x 8
225 x 8

25 minutes Stairs
12 minutes Incline Walk
 
Awesome, sounds like you found a good bar position. Can't wait to see how it helps the form and the weight climb.
 
Man, ever since my PWO wore off I have felt like dog shiit all day. Woke up good, killed a workout, and then this....bleh. Oh well, got in what matters and that's a good workout. Fukc everything else right?

Got my blood work results back yesterday. Pretty happy with the numbers. If Test was 1600 or more I would say the Test I'm using is outstanding. But it's just average and I'm ok with that.

Total Test 1456
E2 30.5
Blood Count numbers all within range
Kidney numbers a bit high (high protein and creatine diet)
Liver values barely higher than normal (pretty sure the couple pain pills I took last week caused this)
FSH and LH shot (as expected using exogenous test)
Invalid Link Removed
More than test level being good, I'm happy that the CBC numbers are good. So I will continue to cruise at 250, but after next cycle will run an actual TRT dose (150-175).

Pull Ups:
BW x 10
w/ rest-pause on way down x 8
w/ rest-pause on way up x 6
w/ rest-pause on way down x 5
w/ rest-pause on way up x 4

Bent Over Dual Cable Reverse Flys:
20 x 15
20 x 15
20 x 12
20 x 12
Super Set
Seated Cable Row:
100 x 12
100 x 12
100 x 12
100 x 12

DB Side Laterals:
25's x 16
25's drop to 15's
25's drop to 15's drop to 10's
20's drop to 10's drop to 5's

Landmine Side Laterals:
Bar x 6 each side
Bar x 6 each side
Bar x 6 each side
Bar x 6 each side
Super Set
Reverse Pec Deck:
70 x 12
70 x 12
70 x 12
70 x 12

Incline Bench DB High Row:
35's x 12
35's x 12
35's x 12
35's x 12
Super Set
Rear Delt Destroyers:
15's to failure
15's to failure
15's to failure
15's to failure

Bent Over BB Rows:
115 x 25 (5 second rest) + 10
115 x 15 (5 second rest) + 8
115 x 15
115 x 12 (speed bag for 1 minute after last 3 sets)
115 x 10

30 minutes Elliptical
 
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