Strafe, mTOR, Bayne's muscle growth and recovery

[dsade]

Man I wish I was there with you. Got no transpo to the gym.

 

[kbayne]

Man I wish I was there with you. Got no transpo to the gym.

When I get my private jet, I'll fly you in

 

[kbayne]

So my session was cut short because I thought the gym closed at 10, not 9. Still got in a solid workout and I actually take it as a sign I needed to get out of the gym and let my body recovery a bit more. Here is what I got done tonight

Seated leg curls:
3 warm up sets of 12
5 working sets of 12

Seated leg extensions:
3 warm up sets of 15
4 working sets of 15, 15, 12, 12

Smith machine front/back squat super set:
1 warm up set of 10/10
4 working sets of 10/10, 8/8, 7/8, 6/8

Super squat machine super set dumbbell lunges
2 working sets of 12/10

I planned on hitting a few arm movements but like I said, got cut short. Felt kind of weak today. Literally was in a car all day driving.

Tomorrow, got some back. It'll be safe to say I won't be doing anything with my lower back involved as it is still beat up from Wednesdays session and then from the squats today.

 

[NoAddedHmones]

So my session was cut short because I thought the gym closed at 10, not 9. Still got in a solid workout and I actually take it as a sign I needed to get out of the gym and let my body recovery a bit more. Here is what I got done tonight

Seated leg curls:
3 warm up sets of 12
5 working sets of 12

Seated leg extensions:
3 warm up sets of 15
4 working sets of 15, 15, 12, 12

Smith machine front/back squat super set:
1 warm up set of 10/10
4 working sets of 10/10, 8/8, 7/8, 6/8

Super squat machine super set dumbbell lunges
2 working sets of 12/10

I planned on hitting a few arm movements but like I said, got cut short. Felt kind of weak today. Literally was in a car all day driving.

Tomorrow, got some back. It'll be safe to say I won't be doing anything with my lower back involved as it is still beat up from Wednesdays session and then from the squats today.

Still strong volume for a shortened session dude!

 

[kbayne]

Still strong volume for a shortened session dude!

The smith machine front/back super sets were brutal.

May as well been a HIIT cardio pump exercise.

 

[aaronuconn]

The smith machine front/back super sets were brutal.

May as well been a HIIT cardio pump exercise.

Yeah lol sounds like HIIT. I did drop sets with squats last night and it took me a bit to recover for the next set. Going to try and incorporate it more often.

Taking today off?

 

[kbayne]

Yeah lol sounds like HIIT. I did drop sets with squats last night and it took me a bit to recover for the next set. Going to try and incorporate it more often.

Taking today off?

I enjoy (well shouldn't say enjoy lol) but do drop sets on squats as well and always is an ass kicker.

I'm sure you have but just curious, done any 1.5 rep squats or 3-4 second pause squats?

I'm going to go in today and hit some back (upper) and stay away from anything that will put pressure on the lower.

Also thinking I am going to increase my carb intake a bit.

 

[aaronuconn]

I enjoy (well shouldn't say enjoy lol) but do drop sets on squats as well and always is an ass kicker.

I'm sure you have but just curious, done any 1.5 rep squats or 3-4 second pause squats?

I'm going to go in today and hit some back (upper) and stay away from anything that will put pressure on the lower.

Also thinking I am going to increase my carb intake a bit.

I've done pause squats before - had to google 1.5 rep squats and those look very interesting. I've done something similar on a leg press machine, but never with squats. Will have to try that in a couple days.

 

[kbayne]

I've done pause squats before - had to google 1.5 rep squats and those look very interesting. I've done something similar on a leg press machine, but never with squats. Will have to try that in a couple days.

The 1.5 reps are f***** brutal. Let me know when you try them and what you think (if you make it back to your computer lol)

 

[kbayne]

After a long day, I hit some back, mainly focusing on upper/mid back movements.

HS Iso Front-Lat Pulldown:
2 warm up sets of 10
4 working sets of 10

- hold contraction for a 2 count
- fully extend to get a good stretch at the top

Seated cable row (neutral grip) super set rotary lat pulldown (facing away)
1 warm up set of 10/10
3 working sets of 10/10

- facing away in the rotary lat pulldown has a similar feel of a behind the neck wide grip lat pulldown (awesome feel)

Chest supported incline bench dumbbell row
3 working sets of 10

https://youtu.be/F_UKOYIai9w

Chest supported incline BB row super set HS chest supported iso lateral row:
3 sets of 15/10

https://youtu.be/VRKuwJmRNGQ

Close grip (pronated) lat pulldown:
2 sets of 10

https://youtu.be/V52lpGf2uJc

Finished with 8 cycles of HIIT on the bike
- 1st round was 20 seconds all out by 60 seconds active rest
- 2-8 was 15 seconds all out by 60 seconds active rest

As far as the diet goes, my first meal has been fat/protein only (18-22 fat and 40-50 protein), second meal being my pre-workout consisting of carb/protein (40-60 carb and 30-40 protein), post meal carb/protein (125-180 carb and 50-80 protein), post second meal fat/carb/protein (10-15 fat, 80-120 carb and 40-50 protein) . So for the most part been getting in 4-5 meals per day all depending on when meal 1 is.

I don't/haven't included carbs in the first meal simply because I am not very active or in the need of carbs right away in the morning. With that being said, I am going to start incorporating around 25-30 grams of carbs in the morning.

So calories and macros are:

72 fats
365 carbs
218 protein
~ 2980 calories

I am staying relatively lean while still adding mass.

 

[kbayne]

Btw, the videos will start to be full screen, not skinny narrow screen. I'm a dummy and been recording the wrong way

 

[money0351]

I'm in! Do you have anyone doing your programming or do you write it your self? Regardless good stuff bro

 

[kbayne]

I'm in! Do you have anyone doing your programming or do you write it your self? Regardless good stuff bro

Good to have you man!

I write my own programming (which is what I'm doing now). I do mountain dog when not on my own program.

 

[kbayne]

Forgot to post these last night but here was post workout meal:

 

[kbayne]

Went on a hike this morning. Beautiful scenery, mountains, and awesome river that was flowing strong!

Hit some arms:

V-Bar pushdowns:
3 warm up sets of 12
4 working sets of 15, 12, 9, 6

Dip machine:
2 warm up sets of 8
5 working sets of 8

https://youtu.be/qHgvnhR-09A

Close grip push-ups:
3 sets to failure

Decline lying Tricep extensions:
4 working sets of 15

https://youtu.be/xGKl5fmLnPM

Seated DB curls
3 warm up sets of 12
4 working sets of 12

https://youtu.be/9-W6m1Z8Qms

EZ Bar preacher curl:
4 working sets of 8

High cable curls:
3 working sets to failure

https://youtu.be/MklBSkx3Hds

Reverse EZ Bar curl super set Close grib EZ Bar curl:
3 working sets of 8/4

https://youtu.be/Gr8cvk1i-gQ

Standing calf raises:
2 warm up sets of 12
3 working sets of 12
1 drop set of 12, 10, 8

 

[kbayne]

A little post cheat today:

Ate it all before snapping a photo lol

 

[Afi140]

Late but looking good. Just downed some strafe myself about an hour ago. Why you wearing those eclipses to workout in fool! I got the red pair. They're nice

 

[kbayne]

Late but looking good. Just downed some strafe myself about an hour ago. Why you wearing those eclipses to workout in fool! I got the red pair. They're nice

My kick game is on point . I got the reds as well. They are f-in comfy I know that much.

I just took my pre-bed dose of Strafe.

 

[aaronuconn]

Shania Twain killing it in the first video.

Nicely done on your end as well.

 

[kbayne]

Shania Twain killing it in the first video.

Nicely done on your end as well.

Thanks bro.

Ya Shania is my go to for my workouts, lol.

 

[kbayne]

Feeling good fellas!

Hit some legs tonight post Jurassic World in 3D.

Lying leg curls:
3 warm up sets of 12
4 working sets of 14, 10, 12, 8 with 20 partials out of the bottom

Leg press:
3 warm up sets of 8
3 working sets of 8
1 drop set of 8, 8, 8, 8

Teardrop leg extension:
4 working sets of 12

- 2 second hold at the top

Super Squat Machine 1.5 reps:
3 working sets of 8

- facing towards the machine

BB lunges:
3 working sets of 10 each leg

DB stiff legged deadlift:
3 working sets of 8

Awesome and strong session tonight.

Lets see what Strafe can do for these legs. Tomorrow I normally wouldn't be that sore, the following next two days are the worse personally. So i'll be monitoring that.

 

[RegisterJr]

I like the way you log

 

[EMPIREMIND]

Feeling good fellas!

Hit some legs tonight post Jurassic World in 3D.

Lying leg curls:
3 warm up sets of 12
4 working sets of 14, 10, 12, 8 with 20 partials out of the bottom

Leg press:
3 warm up sets of 8
3 working sets of 8
1 drop set of 8, 8, 8, 8

Teardrop leg extension:
4 working sets of 12

- 2 second hold at the top

Super Squat Machine 1.5 reps:
3 working sets of 8

- facing towards the machine

BB lunges:
3 working sets of 10 each leg

DB stiff legged deadlift:
3 working sets of 8

Awesome and strong session tonight.

Lets see what Strafe can do for these legs. Tomorrow I normally wouldn't be that sore, the following next two days are the worse personally. So i'll be monitoring that.

Those 1.5 squats... Sheesh. Good stuf bro. Working hard!

 

[dsade]

Those 1.5 squats... Sheesh. Good stuf bro. Working hard!

He's just trying to psyche you out, man...time to go all Patrick Batemen!

 

[EMPIREMIND]

He's just trying to psyche you out, man...time to go all Patrick Batemen!

Im bout to go norman bates on legs tonight lol

 

[dsade]

Im bout to go norman bates on legs tonight lol

150 lbs and dressed in women's clothing?

 

[kbayne]

I like the way you log

Thanks dude. I try to keep it so its not a s*** load of stuff to read.

 

[kbayne]

Upon waking today took my Strafe dose, and then had some grits, eggs, and 97% fat free hot dogs covered in kernel season cheesy jalapeño.

Not going to lie, my quads, hams, and gluteus maximus are pretty damn sore this morning. Hopefully the DOMS won't get much worse as the day and days go on.

Checked my weight this morning and came in at 197.4 which was a shock. Time to up the calories

 

[EMPIREMIND]

150 lbs and dressed in women's clothing?

With a blade

 

[kbayne]

Found this very interesting:

Totally resembles me during my prep and recovery/reverse phase.

http://www.ncbi.nlm.nih.gov/pubmed/23412685

 

[kbayne]

Tonight's session:

Flat DB bench:
Warm up sets of 10 until I got up to 100 (started with 50s)
4 working sets of 12, 10, 8, 6

- stop before lock out
- constant tension

Smith machine Incline bench press:
2 warm up sets of 5
5 working sets of 5

- stop before lock out
- come down to about 3/4" above chest

Smith machine decline bench press:
4 working sets of 15

https://youtu.be/MeSuvTbYcXg

- slow and controlled
- stop right before lock out
- constant tension


Dips super set incline Flye machine:
3 working sets of 15 and 10

Rear delt machine (reverse peck deck)
1 warm up set of 15
4 working sets of 15

One hand leaning DB side lateral raise:
4 working sets of 12

BB over and backs;
4 working sets of 10

https://youtu.be/OGqzPQ3uAXs

Seated calf raises:
4 working sets of 12
1 drop of 12, 10, 10

 

[kbayne]

Pre bed gains

 

[EMPIREMIND]

Pre bed gains

View attachment 120396

Got dam.

 

[EMPIREMIND]

Tonight's session:

Flat DB bench:
Warm up sets of 10 until I got up to 100 (started with 50s)
4 working sets of 12, 10, 8, 6

- stop before lock out
- constant tension

Smith machine Incline bench press:
2 warm up sets of 5
5 working sets of 5

- stop before lock out
- come down to about 3/4" above chest

Smith machine decline bench press:
4 working sets of 15

https://youtu.be/MeSuvTbYcXg

- slow and controlled
- stop right before lock out
- constant tension


Dips super set incline Flye machine:
3 working sets of 15 and 10

Rear delt machine (reverse peck deck)
1 warm up set of 15
4 working sets of 15

One hand leaning DB side lateral raise:
4 working sets of 12

BB over and backs;
4 working sets of 10

https://youtu.be/OGqzPQ3uAXs

Seated calf raises:
4 working sets of 12
1 drop of 12, 10, 10

Solid chest work and great volume bro. I like that warm up. I also like the contstant tension. That has taken me to another level over the last two months.

 

[ELROCK]

Nice work in here so far man!

 

[kbayne]

Nice work in here so far man!

Thanks man.

 

[kbayne]

As expected, my glutes and hams are extremely sore today.

A little breakfast:
1 serving quick grits
3 whole eggs
2 97% fat free hot dogs
Cheesy jalapeño kernel seasons

Also had a blueberry muffin Carbmaster

 

[Geoforce]

Good stuff KB. Don't let empire beat you! This is like survivor, loser gets voted off the island and exiled from anabolic minds!

 

[kbayne]

Good stuff KB. Don't let empire beat you! This is like survivor, loser gets voted off the island and exiled from anabolic minds!

Oh, I'm not complaining or anything, just lettin ya'll know i've been going beast mode in the gym

 

[dsade]

Oh, I'm not complaining or anything, just lettin ya'll know i've been going beast mode in the gym

The loser also gets a trip from the enforcement squad. We know your starting weight and can figure out how much muscle you gained. WE WILL TAKE IT BACK!

 

[kbayne]

The loser also gets a trip from the enforcement squad. We know your starting weight and can figure out how much muscle you gained. WE WILL TAKE IT BACK!

Loser isn't in my vocabulary

 

[dsade]

I just tested out the Orange-Pineapple flavor version. Other than a very slight inability to cover up the Leucine aftertaste, the flavor is excellent!

My flavor company was able to come up with a more natural Orange flavor, sort of like Orange Julius versus Orange Crush. This is going to be good.

Now, I don't have labels that show this flavor, but I can always slap something over the other labels if you want me to make this an ordering option ASAP.

 

[Geoforce]

The loser also gets a trip from the enforcement squad. We know your starting weight and can figure out how much muscle you gained. WE WILL TAKE IT BACK!

Yes thank goodness neither of them read the terms and conditions and just signed I agree.

 

[kbayne]

I just tested out the Orange-Pineapple flavor version. Other than a very slight inability to cover up the Leucine aftertaste, the flavor is excellent!

My flavor company was able to come up with a more natural Orange flavor, sort of like Orange Julius versus Orange Crush. This is going to be good.

Now, I don't have labels that show this flavor, but I can always slap something over the other labels if you want me to make this an ordering option ASAP.

Orange Julius sounds awesome if it really hits that flavor.

 

[dsade]

Orange Julius sounds awesome if it really hits that flavor.

Just to get it closer, I might add just a tiny bit of vanilla. DQ out here bought the rights for Orange Julius, but they are charging like $4.25 for a small (maybe 16 ounces).

 

[kbayne]

Just to get it closer, I might add just a tiny bit of vanilla. DQ out here bought the rights for Orange Julius, but they are charging like $4.25 for a small (maybe 16 ounces).

Money sucking bastards!

 

[kbayne]

Two scoops Enhanced got me trippin in the gym right now!!!

 

[breezy11]

Two scoops Enhanced got me trippin in the gym right now!!!

Lucky

 

[kbayne]

Lucky

Messed up going straight to 2 scoops. Seriously lol.

 

[aaronuconn]

Never tried Enhance crew.

Probably wouldn't be able to handle it anyways.