hairygrandpa
Legend
Its always pure bliss when a injury is healing!
Raw Dog Recomp Log (ft BMP, fasting, and keto)
- Thread starter Raw Dog
- Start date
Raw Dog
Active member
Yesterday’s workout
Good morning
80-10 warmup
110-14
110-11
110-10
Narrow lat pulldown
55-15 warmup
71-13
71-11
71-11
Hyperextension +35
10
9
6
Incline DB row
20-20
25-15
25-15
Face pulls SS lat rope pull in
11-15 and 22-10
16.5-15 and 22-11
22-15 and 22-11
22-15 and 22-12
Cable curl dropsets SS DB shrug
33-13 and 55-17
33-10 and 55-14
33-8 and 55-13
27.5-9 and 55-10
Avoided leg stuff again. Since starting the foam rolling and stretching my hips have been hurting a fair bit and my right knee has a bit as well. Hoping this goes away soon. Already seeing a bit of flexibility improvement in frog stretches and Spider-Man stretches so that is a positive. Not gonna lie though it’s been a pain and pretty time consuming but I want to get this **** fixed. My hips suck more than I previously realized but at least I’m already seeing a bit of progress
Good morning
80-10 warmup
110-14
110-11
110-10
Narrow lat pulldown
55-15 warmup
71-13
71-11
71-11
Hyperextension +35
10
9
6
Incline DB row
20-20
25-15
25-15
Face pulls SS lat rope pull in
11-15 and 22-10
16.5-15 and 22-11
22-15 and 22-11
22-15 and 22-12
Cable curl dropsets SS DB shrug
33-13 and 55-17
33-10 and 55-14
33-8 and 55-13
27.5-9 and 55-10
Avoided leg stuff again. Since starting the foam rolling and stretching my hips have been hurting a fair bit and my right knee has a bit as well. Hoping this goes away soon. Already seeing a bit of flexibility improvement in frog stretches and Spider-Man stretches so that is a positive. Not gonna lie though it’s been a pain and pretty time consuming but I want to get this **** fixed. My hips suck more than I previously realized but at least I’m already seeing a bit of progress
Raw Dog
Active member
Was sort of expecting a bad workout today. Shoulders were pretty sore during my rehab work before I went in and I’m still feeling a bit fatigued. Did have to throw in the towel early and listen to my body but I’m not too upset about it. Still managed to set a personal best for high rep DB bench even if everything after that went poorly.
DB bench press
30-10 warmup
42.5-10 warmup
60-12 (55-13 was last weeks best!)
60-6
55-6
Dips SS Captain chair SL leg raise
14 (damn way down) and 15
10 and 11
8 and 10 then bent knee to fail
Lateral raise machine
45-15
45-11
Wtf
I can pretty much rule keto flu out at this point as far as the fatigue issue goes. Praying more calories fix this and am going to start eating much earlier moving forward. I honestly can’t make the time to get more sleep right now and I really don’t want to dial back the training volume considering my results have consistently been pretty damn good in my opinion.
Today I had my first meal at 5, roughly 1000 calories worth of Five Guys. Going to go back to 16-8 IF and see if I can’t make that work for me.
Been years since I had to focus on bulking haha. Never thought I would struggle with it this much. Cutting is a breeze for me but this has been difficult!
DB bench press
30-10 warmup
42.5-10 warmup
60-12 (55-13 was last weeks best!)
60-6
55-6
Dips SS Captain chair SL leg raise
14 (damn way down) and 15
10 and 11
8 and 10 then bent knee to fail
Lateral raise machine
45-15
45-11
Wtf
I can pretty much rule keto flu out at this point as far as the fatigue issue goes. Praying more calories fix this and am going to start eating much earlier moving forward. I honestly can’t make the time to get more sleep right now and I really don’t want to dial back the training volume considering my results have consistently been pretty damn good in my opinion.
Today I had my first meal at 5, roughly 1000 calories worth of Five Guys. Going to go back to 16-8 IF and see if I can’t make that work for me.
Been years since I had to focus on bulking haha. Never thought I would struggle with it this much. Cutting is a breeze for me but this has been difficult!
LeanEngineer
Legend
Can't go wrong with 5 guys! Easy to put down 1k calories there.
Raw Dog
Active member
Legs/pull from Sunday
Leg press cable machine
150-20 warmup
250-12
250-15
250-5 damn
Nothing close to failure on these. Left hip has a bit of pain and right knee feels tight. Stopped at discomfort.
One arm cable lat pulldown
33-12 warmup
44-11
38-12
38-10
33-11
Hyperextension +35,BW SS BW serratus dip
13,9 and 14
9,5 and 11
7,7 and 10
Form wasn’t right last time on the serratus dips, really felt them this time for sure
Face pulls SS lat rope pull in
16.5-15 and 22-16
22-15 and 27.5-8
22-10 and 22-13
16.5-15 and 16.5-16
Seated leg curl machine
120-2 (nope, knee did not feel right)
DB incline row SS alternating incline DB curl
25-15 and 15-15
25-15 and 15-12
25-14 and 15-11
Seated calf press very slow SS 45 plate shrug 2.5s pause
90-20 and 14
135-12 and 11
135-10 and 9
90-13 and 10
Didn’t get around to posting my Sunday workout. Hips still taking a beating from all of the flexibility stuff but felt comfortable at least adding a bit of work back in. Knees have been feeling tight though and if the leg curls made them uncomfortable I definitely was not going to attempt leg extensions. Still had a pretty solid workout, happy to at least get some leg work in. IT bands have been consistently sore since I started stretching and foam rolling but I am already seeing improvements in my body weight squats.
Still dealing with fatigue. Today has been even worse. Need to figure this out
Leg press cable machine
150-20 warmup
250-12
250-15
250-5 damn
Nothing close to failure on these. Left hip has a bit of pain and right knee feels tight. Stopped at discomfort.
One arm cable lat pulldown
33-12 warmup
44-11
38-12
38-10
33-11
Hyperextension +35,BW SS BW serratus dip
13,9 and 14
9,5 and 11
7,7 and 10
Form wasn’t right last time on the serratus dips, really felt them this time for sure
Face pulls SS lat rope pull in
16.5-15 and 22-16
22-15 and 27.5-8
22-10 and 22-13
16.5-15 and 16.5-16
Seated leg curl machine
120-2 (nope, knee did not feel right)
DB incline row SS alternating incline DB curl
25-15 and 15-15
25-15 and 15-12
25-14 and 15-11
Seated calf press very slow SS 45 plate shrug 2.5s pause
90-20 and 14
135-12 and 11
135-10 and 9
90-13 and 10
Didn’t get around to posting my Sunday workout. Hips still taking a beating from all of the flexibility stuff but felt comfortable at least adding a bit of work back in. Knees have been feeling tight though and if the leg curls made them uncomfortable I definitely was not going to attempt leg extensions. Still had a pretty solid workout, happy to at least get some leg work in. IT bands have been consistently sore since I started stretching and foam rolling but I am already seeing improvements in my body weight squats.
Still dealing with fatigue. Today has been even worse. Need to figure this out
Raw Dog
Active member
Tuesday’s workout
Standing DB shoulder press
22.5-10warmup
30-8
40-11 (35-13 last weeks best)
35-7 (damn)
30-7
Lateral raise machine
45-14
45-11
45-12
45-11
Down a bit again on these
Dips BW
23 **** yeah PR I’m almost certain
11
Tricep rope pulldown SS bb reverse curl
44-11 and 40-9
33-10 and 40-7
33-11 and 30-12
22-15 and 30-11
Like I mentioned fatigue was pretty bad on Tuesday. Decided to shorten the volume a bit on the workout. Managed to set 2 PRs but damn the drop off was big again. Didn’t sleep well at all that night, woke up with a bad headache yesterday that didn’t go away so I decided to get a bit more rest and postpone the workout.
Feeling better today in terms of fatigue. Looking pretty likely that overtraining was my issue. Since I don’t have time to get more sleep I’m probably going to have to scale the volume back a bit. Instead of hitting everything twice a week, I think I’ll just do weak spots and accessories twice a week and scale back a bit on my strong points.
Currently based on my numbers and physique I’d say my biggest weaknesses are:
1-lats
2-glutes
3-bis
4-core to a much lesser extent than the above
As far as strengths go, my chest, delts, and calves stand out as being much more developed than the rest of my physique.
Standing DB shoulder press
22.5-10warmup
30-8
40-11 (35-13 last weeks best)
35-7 (damn)
30-7
Lateral raise machine
45-14
45-11
45-12
45-11
Down a bit again on these
Dips BW
23 **** yeah PR I’m almost certain
11
Tricep rope pulldown SS bb reverse curl
44-11 and 40-9
33-10 and 40-7
33-11 and 30-12
22-15 and 30-11
Like I mentioned fatigue was pretty bad on Tuesday. Decided to shorten the volume a bit on the workout. Managed to set 2 PRs but damn the drop off was big again. Didn’t sleep well at all that night, woke up with a bad headache yesterday that didn’t go away so I decided to get a bit more rest and postpone the workout.
Feeling better today in terms of fatigue. Looking pretty likely that overtraining was my issue. Since I don’t have time to get more sleep I’m probably going to have to scale the volume back a bit. Instead of hitting everything twice a week, I think I’ll just do weak spots and accessories twice a week and scale back a bit on my strong points.
Currently based on my numbers and physique I’d say my biggest weaknesses are:
1-lats
2-glutes
3-bis
4-core to a much lesser extent than the above
As far as strengths go, my chest, delts, and calves stand out as being much more developed than the rest of my physique.
hairygrandpa
Legend
Tip for biceps:
Use the "preacher curl rag" reverse (don't use the slope). This way you get contraction until the end, when the bar -or dumbbell is up. I stand on a box to really get my arms hanging.
Use the "preacher curl rag" reverse (don't use the slope). This way you get contraction until the end, when the bar -or dumbbell is up. I stand on a box to really get my arms hanging.
Raw Dog
Active member
Alright end of the month work craziness and some personal stuff got me off track for a few days there. Got in yesterday after 4 days off. Had a fairly solid workout but nothing great. Had 30g dextrose preworkout and gave the carb refeed another shot afterwards. Still not seeing many improvements from adding carbs at all but I like experimenting
DB flat bench
30-10 warmup
45-10 warmup
65-8 (got 60-12 last time, pretty close)
60-7
55-7
Dips BW SS captain chair leg raise SL
13 wtf and 16 (leg raise up at least)
10 and 11
9 and 9, bent knee to fail at end
Lateral raise machine
45-21
50-12
50-9
45-10
Chest press cable machine wide and slow
90-12
95-8
Tricep rope pulldown SS reverse grip BB curl
44-12 and 30-16
38-11 and 30-13
33-11 and 30-11
27-13 and 30-12
27-12 and 30-11
DB flat bench
30-10 warmup
45-10 warmup
65-8 (got 60-12 last time, pretty close)
60-7
55-7
Dips BW SS captain chair leg raise SL
13 wtf and 16 (leg raise up at least)
10 and 11
9 and 9, bent knee to fail at end
Lateral raise machine
45-21
50-12
50-9
45-10
Chest press cable machine wide and slow
90-12
95-8
Tricep rope pulldown SS reverse grip BB curl
44-12 and 30-16
38-11 and 30-13
33-11 and 30-11
27-13 and 30-12
27-12 and 30-11
hairygrandpa
Legend
Try intra shake, modified super-hydration protocol:
-vasodilator (10mg cialis -or other)
-1 liter (1 quart) water in shaker
-Vegetable glycerin 1 table spoon (binds water in tissue)
-45gr sugar (10 tea spoons), 30g dextrose
-1 teaspoon table salt
This shuttles glycogen into muscles big time.
hairygrandpa
Legend
Yes. Anything you want to shuttle into muscle tissue. Creatine, citrulline....anything. You may want to use 2 shaker bottles -or one huge bottle to get all dissolved.
You can do it like me and use a little insulin too.
Take the cialis a few hours before training, it has a long HL.
hairygrandpa
Legend
Here the biceps peak info I talked about. This is crucial. Vid is in German -but I give you the time markers for the exercises:
4:23
16:03
17:19
Invalid Link Removed
I'm more -and more following Ruhl's advise on training, for any muscle group. After about a month, I already see progress. He does almost everything different. He also puts emphasis in intuitive training, opposed to workout plans.
Edit, dont do everything you see in his vid, because the vid is called "Errors training biceps"
4:23
16:03
17:19
Invalid Link Removed
I'm more -and more following Ruhl's advise on training, for any muscle group. After about a month, I already see progress. He does almost everything different. He also puts emphasis in intuitive training, opposed to workout plans.
Edit, dont do everything you see in his vid, because the vid is called "Errors training biceps"
Raw Dog
Active member
One arm lat pulldown
33-12 warmup
44-13
44-10
38-10
33-11
Hyperextensions +35,BW SS serratus dip
5,5 warmup
12,4 and 13
6,5 (back pumps) and 9
7,4 and 8
5,6 and 7
Face pulls SS rope lat pull in
16.5-15 and 22-15
22-15 and 22-15
22-12 and 22-12
Incline DB row SS incline alternating DB curl
25-15 and 15-13
25-15 and 15-12
25-15 and 15-10
DB shrug
65-11
65-9
65-9
65-9
Decent back workout today, not incredible but not bad by any means.
33-12 warmup
44-13
44-10
38-10
33-11
Hyperextensions +35,BW SS serratus dip
5,5 warmup
12,4 and 13
6,5 (back pumps) and 9
7,4 and 8
5,6 and 7
Face pulls SS rope lat pull in
16.5-15 and 22-15
22-15 and 22-15
22-12 and 22-12
Incline DB row SS incline alternating DB curl
25-15 and 15-13
25-15 and 15-12
25-15 and 15-10
DB shrug
65-11
65-9
65-9
65-9
Decent back workout today, not incredible but not bad by any means.
Raw Dog
Active member
Before I went in today I did make the decision that I would be fasting starting tomorrow. Likely only going until Saturday or Sunday, but this is something I have gotten away from that I want to be better about. Depending on social life and how I feel I may extend it and drop a few extra pounds, though my primary goal remains gaining currently.
Thinking about switching it up with the supps. Considering starting BMP after this fast. I do also have mk667 and epiandro on hand as well though and have been tempted to add one of those to my stack as well. About halfway through the second bottle of AE and MTest, so will probably keep those going until the end.
Thinking about switching it up with the supps. Considering starting BMP after this fast. I do also have mk667 and epiandro on hand as well though and have been tempted to add one of those to my stack as well. About halfway through the second bottle of AE and MTest, so will probably keep those going until the end.
Raw Dog
Active member
Ended the fast around 70 hours, felt good and really wanted to keep going but also wanted to be social. Made some poor but fun choices with substances and diet on Saturday and Sunday that had me feeling pretty shitty Monday but no regrets.
Was battling some serious stomach issues yesterday, did make it to the gym but kept it short and sweet as I was pinching the whole way through and had a couple bathroom visits.
Standing DB shoulder press
25-12 warmup
32.5-8 warmup
42.5-8 (damn, 40-11 last time)
35-7
30-7
Lateral delt machine
45-16
45-12
45-11
45-12
Dips BW
21
11
9
Some COC grip trainer work once I got home
Was battling some serious stomach issues yesterday, did make it to the gym but kept it short and sweet as I was pinching the whole way through and had a couple bathroom visits.
Standing DB shoulder press
25-12 warmup
32.5-8 warmup
42.5-8 (damn, 40-11 last time)
35-7
30-7
Lateral delt machine
45-16
45-12
45-11
45-12
Dips BW
21
11
9
Some COC grip trainer work once I got home
Raw Dog
Active member
Busy week, haven’t gotten around to updating this.
Wednesday’s workout
One arm lat pulldown
33-10 warmup
44-13
44-10
44-9
Hyperextension +35
10
8
7
Facepull SS rope lat pull in
16.5-15 and 22-15
22-15 and 22-15
22-14 and 22-12
Preacher curl cable machine
30-14
30-13
30-8 bicep cramp
Didn’t have a whole lot of time, got a short back workout in. Wanted to do a bit more for biceps but got a bad cramp there at the end
Friday’s workout
Db Flat Bench
30-10 warmup
45-10 warmup
65-9 (65-8 last week I’ll take it)
60-7
55-6
Lateral delt machine
45-19
45-13
45-11
45-11
Tricep cable bar push down SS reverse grip BB curl
44-15 and 30-14
44-12 and 30-12
44-9 and 30-11
Was battling some serious stomach issues. Managed a slight improvement on DB bench but had a few BR breaks so kept this one short and sweet as well.
Based on schedule and circumstances my legs have been getting neglected a decent bit lately. About to head in today for legs and a bit of back work. I will say lowering the volume has seemed to reduce the fatigue I was dealing with but damn these short workouts don’t give the same sense of accomplishment. Feeling good and refreshed all around today so might make this one a bit longer, just going to play it by feel.
Wednesday’s workout
One arm lat pulldown
33-10 warmup
44-13
44-10
44-9
Hyperextension +35
10
8
7
Facepull SS rope lat pull in
16.5-15 and 22-15
22-15 and 22-15
22-14 and 22-12
Preacher curl cable machine
30-14
30-13
30-8 bicep cramp
Didn’t have a whole lot of time, got a short back workout in. Wanted to do a bit more for biceps but got a bad cramp there at the end
Friday’s workout
Db Flat Bench
30-10 warmup
45-10 warmup
65-9 (65-8 last week I’ll take it)
60-7
55-6
Lateral delt machine
45-19
45-13
45-11
45-11
Tricep cable bar push down SS reverse grip BB curl
44-15 and 30-14
44-12 and 30-12
44-9 and 30-11
Was battling some serious stomach issues. Managed a slight improvement on DB bench but had a few BR breaks so kept this one short and sweet as well.
Based on schedule and circumstances my legs have been getting neglected a decent bit lately. About to head in today for legs and a bit of back work. I will say lowering the volume has seemed to reduce the fatigue I was dealing with but damn these short workouts don’t give the same sense of accomplishment. Feeling good and refreshed all around today so might make this one a bit longer, just going to play it by feel.
Raw Dog
Active member
Sunday’s workout
Leg press cable machine
150-20 warmup
250-15
280-10
230-15
Hyperextensions +35,BW
10,8
6,8
5,6
Lat pulldown SS face pull
55-15 and 16.5-15
66-16 and 22-15
77-13 and 22-15
77-10 and 22-14
Quad extension machine
130-11
130-10
Seated calf raise plate machine slow SS DB shrug
90-15 and 60-15
135-12 and 60-13
135-12 and 60-12
135-11 and 60-12
Monday is an off day for me, got caught up super late at work yesterday and then had some personal **** come up that I had to deal with so I missed that push workout.
About to head to the gym for my pull day and will add a couple of the shoulder exercises from the workout I should have had yesterday.
Still pretty sore from Sunday right now, calves glutes and lower back really feeling it. Haven’t been eating enough the past couple days so I intend to eat a shitload today as soon as I get back.
Leg press cable machine
150-20 warmup
250-15
280-10
230-15
Hyperextensions +35,BW
10,8
6,8
5,6
Lat pulldown SS face pull
55-15 and 16.5-15
66-16 and 22-15
77-13 and 22-15
77-10 and 22-14
Quad extension machine
130-11
130-10
Seated calf raise plate machine slow SS DB shrug
90-15 and 60-15
135-12 and 60-13
135-12 and 60-12
135-11 and 60-12
Monday is an off day for me, got caught up super late at work yesterday and then had some personal **** come up that I had to deal with so I missed that push workout.
About to head to the gym for my pull day and will add a couple of the shoulder exercises from the workout I should have had yesterday.
Still pretty sore from Sunday right now, calves glutes and lower back really feeling it. Haven’t been eating enough the past couple days so I intend to eat a shitload today as soon as I get back.
Raw Dog
Active member
Yesterday’s workout
Standing DB shoulder press
25-12 warmup
35-8 warmup
42.5-8 (damn same as last week)
35-7 (same 2nd set too
30-10 (30-7 last time)
Lat pull down
66-15 warmup
77-12 down 1 from Sunday but still a bit sore
77-9
66-14
66-12
Lateral delt machine
45-21 damn that’s way up
50-12
50-8
40-12
Cable low row SS 45lb plate shrug 2s pause
77-15 and 20
88-13 and 11 (yeah my traps are fucked today)
82-10 and 10
Preacher cable curl because everything is fucking taken
30-14
30-9
30-6+3 super slow negatives
Gym was absolutely packed which was annoying, had planned to do face pulls and some forearm work on top of what I did but couldn’t get a pulley and was just getting frustrated so decided to end it here. Still feel very good about the workout. My lats and traps are fucked today, pain is annoying but I’m happy about that.
Eating is really becoming a chore though. I need to figure something out here. Had about 1200 calories around 4PM and an about to head to bed here soon. Only managed ~2600 for the day which is well below what I’m shooting for. Need to figure something out for my appetite because I refuse to eat any earlier than this.
Standing DB shoulder press
25-12 warmup
35-8 warmup
42.5-8 (damn same as last week)
35-7 (same 2nd set too
30-10 (30-7 last time)
Lat pull down
66-15 warmup
77-12 down 1 from Sunday but still a bit sore
77-9
66-14
66-12
Lateral delt machine
45-21 damn that’s way up
50-12
50-8
40-12
Cable low row SS 45lb plate shrug 2s pause
77-15 and 20
88-13 and 11 (yeah my traps are fucked today)
82-10 and 10
Preacher cable curl because everything is fucking taken
30-14
30-9
30-6+3 super slow negatives
Gym was absolutely packed which was annoying, had planned to do face pulls and some forearm work on top of what I did but couldn’t get a pulley and was just getting frustrated so decided to end it here. Still feel very good about the workout. My lats and traps are fucked today, pain is annoying but I’m happy about that.
Eating is really becoming a chore though. I need to figure something out here. Had about 1200 calories around 4PM and an about to head to bed here soon. Only managed ~2600 for the day which is well below what I’m shooting for. Need to figure something out for my appetite because I refuse to eat any earlier than this.
Raw Dog
Active member
Damn, traps have been sore as **** so I didn’t think too much of it but started doing my rotator cuff warmups and realized I have pain in my left shoulder again for the first time in awhile. Hoping it’s nothing as this does feel closer to the surface and a bit higher up this time but with today being chest day I think I’m going to play it safe. Going to knock out some abs, grip work, and flexibility stuff at home instead. Hopefully this is related to the traps and not the tendonitis issues I had before but I’m definitely not going to risk it right now.
Raw Dog
Active member
Super busy weekend, finally got back in today for a chest workout. Started BMP today and had focus xt+vasoblitz for preworkout. Felt amazing, unfortunately the gym was so packed that after 3 exercises I spent a good 5 minutes looking for open equipment before I finally said screw this. Also was weak as hell today for some reason but damn I felt good. Might try to make it back in later today for another short workout if I have the time.
DB flat bench
35-10 warmup
50-8 warmup
65-8 (down 1 from last time)
55-7
47.5-7
Dips BW
13 wtf I feel good today why am I so weak
10
7
Lateral delt machine
45-16
40-12 too short rest
40-11
40-10
DB flat bench
35-10 warmup
50-8 warmup
65-8 (down 1 from last time)
55-7
47.5-7
Dips BW
13 wtf I feel good today why am I so weak
10
7
Lateral delt machine
45-16
40-12 too short rest
40-11
40-10
Raw Dog
Active member
Did 1 serving of BMP yesterday, today will take 2.
Noted in another thread that taking this preworkout along with focus xt brought the fxt to another level. Felt amazing at the gym despite my numbers being down and the fact I was rubbing shoulders the whole time. Will try this combo again tomorrow to see if I get the same results. Mentally today I feel really good too, not sure what else to attribute it to but I definitely have a “don’t give a ****” attitude in a good way. Also very motivated despite getting shitty sleep last night.
Something else to note, my chest is sore as **** today. A trend I’ve been noticing is I’m getting more DOMS on these low volume workouts than I am on some of the higher ones. Not sure what the deal is but I like the soreness so I won’t complain
Noted in another thread that taking this preworkout along with focus xt brought the fxt to another level. Felt amazing at the gym despite my numbers being down and the fact I was rubbing shoulders the whole time. Will try this combo again tomorrow to see if I get the same results. Mentally today I feel really good too, not sure what else to attribute it to but I definitely have a “don’t give a ****” attitude in a good way. Also very motivated despite getting shitty sleep last night.
Something else to note, my chest is sore as **** today. A trend I’ve been noticing is I’m getting more DOMS on these low volume workouts than I am on some of the higher ones. Not sure what the deal is but I like the soreness so I won’t complain