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Hairygrandpas log, fat- and older people welcome!- diet, training, cycles, healing

Famine said:
My chins are horrible. I might try to take a page out of your book. Awesome pulls for a big guy.
Click to expand...

You did chins great in your last workout @ 230 lbs.
I'm really into body weight exercises lately, to stimulate as much muscles possible while on the cut.
I still can't do Chins 3 sets of 10. It's kind of a personal battle I'm fighting to get there.
My true weakness are all upwards pressing exercises, like military press, next week the shoulders will get what they deserve, muhahaha :firedevil:
 
hairygrandpa said:
You did chins great in your last workout @ 230 lbs.
I'm really into body weight exercises lately, to stimulate as much muscles possible while on the cut.
I still can't do Chins 3 sets of 10. It's kind of a personal battle I'm fighting to get there.
My true weakness are all upwards pressing exercises, like military press, next week the shoulders will get what they deserve, muhahaha :firedevil:
Click to expand...

Famine said:
My chins are horrible. I might try to take a page out of your book. Awesome pulls for a big guy.
Click to expand...

I've never tried it but I've heard of rest pause for body weight movements, start with 1 rep then wait 10 secs, 2 reps 10 secs, 3 reps 10 secs, so on and so forth.
 
CJNator said:
I've never tried it but I've heard of rest pause for body weight movements, start with 1 rep then wait 10 secs, 2 reps 10 secs, 3 reps 10 secs, so on and so forth.
Click to expand...

Sounds painful, I like it! Hahaha!
Will have a try, it's almost the opposite to what I'm doing. Starting next week and using this method on shoulders too.
 
Arms/Traps circuit

Circuit 1

Triceps push down TP/Chin ups CU/Overhead Triceps extension rope OTE
( NO pause between sets, 1 minute pause after completion of each circuit round)

TP 45kg/99 lbs x10
CU BW x8
OTE 35kg/77lbs x12
pause 1 min
TP 45kg/99 lbs x9
CU BW x7
OTE 35kg/77lbs x11
pause 1 min
TP 45kg/99 lbs x7
CU BW x6
OTE 35kg/77lbs x10

Circuit 2

DB shrugs/Triceps push down machine TPD/Biceps curl machine BC (same rules as circuit 1)

Shrugs 2x40kg (2x88lbs) x21
TPD 200lbs x12
BC 50kg/110 lbs x9
pause 1 min
Shrugs 2x40kg (2x88lbs) x18
TPD 200lbs x10
BC 50kg/110 lbs x7
pause 1 min
Shrugs 2x40kg (2x88lbs) x14
TPD 200lbs x7
BC 50kg/110 lbs x6
pause 1 minute
Shrugs 2x40kg (2x88lbs) x10
TPD 200lbs x5
BC 50kg/110 lbs 4

Shout out: It's the first time I tried Dieselade during workout, pumps are insane!!!

This is how a Dieselade-pump looks like, shaky picture, because I was still shaking after this workout, lol:

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In for the hairy old man humor. It is definitely a change of pace and breath of fresh air from the old relics and grumpy battle axes.
 
Check out those guns.
 
Sun's out! Guns Out! HG, you are looking great!! That last workout would have killed me!
 
Today = off

1. it rains
2. I still don't feel recovered
3. you don't grow in a gym, you grow in bed and in the kitchen
 
forgot to mention, if you get the nos ether from get diesel, use room temp water- it mixes faster
 
Chest, Back

Followed CJNator 's advise and did this:

Wide grip pull-ups; CJ-style:
1
10sec pause
2
10 sec pause
3
10 sec pause
4
10 sec pause
5
10 sec pause
5
1 minute pause
1/2/3/4/4/3 (10 sec pause between sets)
1 minute pause
1/2/3/4/3/3 (10 sec pause between sets)

Followed BeastFitness advise on pecs: inclined seated cable flys, add picture

2x 10kg (2x22lbs) (40 sec between sets)
10/10/10/10/10/10/9/8/8/8 -really good exercise, will do this as a finisher from now on

Flat BB Bench press
90kg (198lbs) 10/8/7/7

close grip lat pull down (40 sec rest between sets)
150 lbs
12/10/10/10/8

CJNator 's advise again: close grip chin ups
1/2/3/4/5/6/3 (10 sec between sets)

Dips CJ - style
2/4/6/8/10/4

kenpoengineer , gym does not have multi grip bar, I really was eager to try your routine

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CJNator said:
I agree with demgainz ur looking pretty beastly my man! How did those sets feel for you?
Click to expand...

Actually, those 1/2/3/4/5 sets at 10 sec intervals are really challenging but somehow I missed the pump after doing them. Will keep doing them as I think they will be beneficial in the long run.
The beastly part, well.. LOL, truthfully, I only see my flaws.

Something is wrong with my diet. I'm eating clean and about 1600 kcal/day, mainly protein, greens and some fat. My weight is going UP again.
From 215 to 221.5lbs in three days. This is disturbing.
Will up cardio first, before lowering cals, damn it.
 
hairygrandpa said:
Thanks, but not beastly enough- looking at your avatars back!
LOL
Click to expand...

Thanks but it is still a work in progress. You are still looking beastly. As for you being upset about your weight gain, do you feel you look better in the mirror? Muscle weighs more than fat and it could be that you are simply gaining more muscle overall especially with the compounds that you are running.
 
hairygrandpa said:
Actually, those 1/2/3/4/5 sets at 10 sec intervals are really challenging but somehow I missed the pump after doing them. Will keep doing them as I think they will be beneficial in the long run.
The beastly part, well.. LOL, truthfully, I only see my flaws.

Something is wrong with my diet. I'm eating clean and about 1600 kcal/day, mainly protein, greens and some fat. My weight is going UP again.
From 215 to 221.5lbs in three days. This is disturbing.
Will up cardio first, before lowering cals, damn it.
Click to expand...
I'm with you on the only seeing flaws man, its hard but we still have to force ourselves to see dem gainz we make! Also that's possible weight fluctuation, I try to eat my last meal 3-5 before I go to sleep to ensure less morning weight fluctuation. Yea I'd stick with upping cardio man, I don't even want to lower my calories but some days if I don't feel hungy yet I have cals left I'd leave them there.
 
Demgainz said:
Thanks but it is still a work in progress. You are still looking beastly. As for you being upset about your weight gain, do you feel you look better in the mirror? Muscle weighs more than fat and it could be that you are simply gaining more muscle overall especially with the compounds that you are running.
Click to expand...

I wish this were true, at a huge caloric deficit gaining muscles would be the holy grail!
You maybe right and I respond somehow to low dose NPP in a favorable manner. IMHO water fluctuation/retention could be the culprit.
Estrogen comes to mind as I'm still fiddling with the right adex dose. At 0.5mg EOD my nipples hurt. At 1mg ED my estrogen crushes. Currently I'm on 0.5 ED.

Ehm, the mirror still hates me when I'm nude, LOL
 
hairygrandpa said:
I wish this were true, at a huge caloric deficit gaining muscles would be the holy grail!
You maybe right and I respond somehow to low dose NPP in a favorable manner. IMHO water fluctuation/retention could be the culprit.
Estrogen comes to mind as I'm still fiddling with the right adex dose. At 0.5mg EOD my nipples hurt. At 1mg ED my estrogen crushes. Currently I'm on 0.5 ED.

Ehm, the mirror still hates me when I'm nude, LOL
Click to expand...

Don't be too hard on yourself HP. Keep at it, and enjoy the ride.
 
We are always our own harshest critics. I see big changes in your physique over the last year. Keep at 'er.
 
HELL YEAH!!! How'd the flys feel?!
 
Hairygrandpas log, fat- and older people welcome!- diet, training, cycles, he...

Be ever so proud HG! Compared to that beach picture, you are a freaking Beast! Your family must feel so proud of you for improving your health and longevity!
 
BeastFitness said:
HELL YEAH!!! How'd the flys feel?!
Click to expand...
Very good! I did them before bench press and dips, IMHO it's best doing them as a finisher.

kenpoengineer said:
Be ever so proud HG! Compared to that beach picture, you are a freaking Beast! Your family must feel so proud of you for improving your health and longevity!
Click to expand...
Thank you, you are always a great motivation for me!
 
hairygrandpa said:
Chest, Back

Followed CJNator 's advise and did this:

Wide grip pull-ups; CJ-style:
1
10sec pause
2
10 sec pause
3
10 sec pause
4
10 sec pause
5
10 sec pause
5
1 minute pause
1/2/3/4/4/3 (10 sec pause between sets)
1 minute pause
1/2/3/4/3/3 (10 sec pause between sets)

Followed BeastFitness advise on pecs: inclined seated cable flys, add picture

2x 10kg (2x22lbs) (40 sec between sets)
10/10/10/10/10/10/9/8/8/8 -really good exercise, will do this as a finisher from now on

Flat BB Bench press
90kg (198lbs) 10/8/7/7

close grip lat pull down (40 sec rest between sets)
150 lbs
12/10/10/10/8

CJNator 's advise again: close grip chin ups
1/2/3/4/5/6/3 (10 sec between sets)

Dips CJ - style
2/4/6/8/10/4

kenpoengineer , gym does not have multi grip bar, I really was eager to try your routine

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Click to expand...

Am I the only one upset that the guy that took the picture failed to take a decent picture of the chick in the background??
 
UncleSarm said:
Am I the only one upset that the guy that took the picture failed to take a decent picture of the chick in the background??
Click to expand...

Lol, she is about 55 and -not to be rude, mildly disturbed, but filthy rich. Her personal trainer, the guy beside her, is rumored to make her "happy" in exchange for supplements and clothing.
 
hairygrandpa said:
Lol, she is about 55 and -not to be rude, mildly disturbed, but filthy rich. Her personal trainer, the guy beside her, is rumored to make her "happy" in exchange for supplements and clothing.
Click to expand...

^^^ pretends its heavy weight -

opps wrong thread
 
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instead of using the pyramid on the reverse, if you have access to this, face the pull down machine and use this. handle position allows you to really flex the lats-
 
smith_69 said:
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instead of using the pyramid on the reverse, if you have access to this, face the pull down machine and use this. handle position allows you to really flex the lats-
Click to expand...

Don't have it, dang!
 
Today: Shoulders

My main weakness is ALL upward pushing exercises.

BB standing military press (40 sec rest):
40 kg / 88 lbs <--- don't laugh at the weight, damn it!
10/8/4 <--- see what I mean with "weakness" ?
30 kg / 66 lbs <--- ok, NOW you can laugh!
10/10/10/8

Bent over head rested DB flies, palms facing (40 sec rest)
2x15kg / 2x33 lbs
10/9/9/8
Bent over head rested DB flies, pinky up (40 sec rest)
2x10kg/2x22lbs
9/9/8/7/5

One armed kettle-bell lateral rises (no rest,just switching arms)
12.5kg/27.5lbs
10/10/8/8/7

And again:

BB standing military press (40 sec rest):
30 kg / 66 lbs
10/10/8/6

Bent over head rested DB flies, palms facing (40 sec rest)
2x15kg/2x33 lbs
8/8/7/6/6
Bent over head rested DB flies, pinky up (40 sec rest)
2x10kg/2x22lbs
7/7/5/5/4

Declined DB front rises <----exercise from the depth of hell
2x12.5kg/2x 27.5lbs
10/8/8/7

8 minutes bike at 150 heart

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hairygrandpa said:
Today: Shoulders

My main weakness is ALL upward pushing exercises.

BB standing military press (40 sec rest):
40 kg / 88 lbs <--- don't laugh at the weight, damn it!
10/8/4 <--- see what I mean with "weakness" ?
30 kg / 66 lbs <--- ok, NOW you can laugh!
10/10/10/8

Bent over head rested DB flies, palms facing (40 sec rest)
2x15kg / 2x33 lbs
10/9/9/8
Bent over head rested DB flies, pinky up (40 sec rest)
2x10kg/2x22lbs
9/9/8/7/5

One armed kettle-bell lateral rises (no rest,just switching arms)
12.5kg/27.5lbs
10/10/8/8/7

And again:

BB standing military press (40 sec rest):
30 kg / 66 lbs
10/10/8/6

Bent over head rested DB flies, palms facing (40 sec rest)
2x15kg/2x33 lbs
8/8/7/6/6
Bent over head rested DB flies, pinky up (40 sec rest)
2x10kg/2x22lbs
7/7/5/5/4

Declined DB front rises <----exercise from the depth of hell
2x12.5kg/2x 27.5lbs
10/8/8/7

8 minutes bike at 150 heart

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Click to expand...

For your military press try doing this, its another rest pause routine you can do it with any exercise but best with compound movements. Do a weight that you can hit for 10 reps, wait 10-20 secs, then go as many reps as you can, wait 10-20 secs and repeat till you hit 20 reps. If your military press is a hard movement for you IMO focus mainly on that instead of assistance exercises. My military press I'd weak as **** too!
 
For some reason I can't edit right now but those decline front raises look horrible(in a good way lol)! Is this like a circuit?
 
CJNator said:
For your military press try doing this, its another rest pause routine you can do it with any exercise but best with compound movements. Do a weight that you can hit for 10 reps, wait 10-20 secs, then go as many reps as you can, wait 10-20 secs and repeat till you hit 20 reps. If your military press is a hard movement for you IMO focus mainly on that instead of assistance exercises. My military press I'd weak as **** too!
Click to expand...

Will do it with rest pause as you suggested and do them twice a week from now on. I will beat this mo**fu**er into submission.

CJNator said:
For some reason I can't edit right now but those decline front raises look horrible(in a good way lol)! Is this like a circuit?
Click to expand...
Please, try them, then report back!
Go all the way down but only half way up, to keep the tension. Your vein on your forehead will pop out!
No circuit, I'm just creative on my routines, I'm finished when I'm done, that's the trick, LOL
 
hairygrandpa said:
Will do it with rest pause as you suggested and do them twice a week from now on. I will beat this mo**fu**er into submission.


Please, try them, then report back!
Go all the way down but only half way up, to keep the tension. Your vein on your forehead will pop out!
No circuit, I'm just creative on my routines, I'm finished when I'm done, that's the trick, LOL
Click to expand...

You got this man! Maybe do some behind the neck presses too but use a suicide grip and try to a 1 second pause at the bottom. The suicide grip imo helps when you get to the bottom, I recommend the bar at first, that what I use. Also I'd do them but my rotator cuff doesn't like front raises so I can't imagine how those would feel like lol, I use military press, BTN press, and incline bench for my front delts. Either way man that a sick routine and creative too! Seems like it would be fun to do and hard!
 
Good or bad idea for my cut?

Got me some Anavar. Would it be a good addition to 250mg test-e/week and 200mg deca/week (healing purpose)?
Have enough for 70mg/day x 4 weeks.

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Chest,Back,Shrugs

Saw Aaron.Cole 's log, doing "Long Pulls" and gave it a spin:

Long Pulls (65kg/143lbs machine max) 40 sec rest
21/18/18/16/15

Inclined DB press kenpoengineer style 2x25kg/2x55lbs, 40 sec rest
11/notch down/10/notch down/10/notch down/10/10/notch up/10/notch up/9/notch up/7

Long Pulls (65kg/143lbs machine max) 40 sec rest, this time slower, 3 sec x rep
16/14/12/11/8

Seated row narrow grip 230lbs/ alternating with 2x40kg/2x88lbs DB shrugs, no pauses

row 10/shrug 18
row 10/shrug 15
row 9/ shrug 11

10 minute bicycle @150 heart

I LOVE the Long Pull !!!! It's somehow easy on my knees and works legs too.

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hairygrandpa said:
Chest/Back

Pull ups (40 sec rest)
BW 210lbs 9/8/8/7/6/6/6/6/5/4
Cable row narrow grip ( 6 set- 40 sec rest+2 rest pause- 10sec)
200 lbs 10/10/10/10/10/10 +5/4
BB flat bench ( 6 set- 40 sec rest+2 rest pause- 10sec)
165 lbs 10/10/10/10/10/9 +5/5
BB incline bench ( 6 set- 40 sec rest+2 rest pause- 10sec)
165 lbs 10/9/9/9/8/7+4/5

10 minutes bicycle mountain mode level 10

My mp3 player was without battery and I endured the gym music, like Bruno Mars, Taylor Swift.... I really felt how my gender changed while training... #Hairygrandma
Click to expand...

Taylor Swift causes balls to disappear.

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