Bingo-
Are you still in a caloric deficit?
not intentionally, but most likely. I was definitely underfed for this session. Although when in a deficit I typically find that my brain power is greatly diminished and I feel like I'm in a really great space mentally/emotionally etc so I'm eating enough to fire well as a human in my job, but probably not well enough to perform at peak level in the gym. I did not have my normal preWO carb bowl today (although I didn't really feel like I needed it after this weekend lol).
I also have an itchy trigger finger right now... 
The two of you could be twinning
And... now I'm hungry.The two of you could be twinning
I’m just trying to get healthier for the moment. Don’t want to launch this expedition before I’ve really packed my lunch - it’s liable to be a long journey.
Are you gonna run it like a real cycle this time?
Finally got my wifes little "all in 1" 4g tank started (that we had ordered when she was on painkiller post op back in feb, lol.
so just before new years I had started an epi run for 6 weeks. it went pretty well with only mild hair shedding but I went pretty much 100% iconic and full dose ultra hard I found was really hard on my skin. I was putting lotion on my shoulders twice a day and getting creative looking for real estate. This was 6 consistent weeks though of using about 120% of the size of my previous doses.
feet and inner biceps have definitely been solid real estate for TDs for me, but I used the sustain alpha on that inner thigh area and it irritated like crazy. XPG Gels don't seem to cause any skin irritation for me, so I like their delivery more. But the Ultra Hard had the andro that I wanted on that last run mixed with the epi whereas XPG is straight epi.
I agree the XPG doesn’t bother me at all. I ran one bottle of icon 7 I think I definitely had to use lotion on my shoulders. Not the end of the world but I definitely had to keep up with it.
There's just been too much talk about it to not give it a try finally
awesome! If I had a spotter for lift off and a little more time I'd like to take these a bit heavier. it's a little awkward to unrack since I'm still learning the movement but I found it seemed OK to have my head further up on the bench since my bar path in reverse grip felt much more vertical and less likely to hit the j hooks....
I just got caught up, and I read this, but had to do a double take because I still had “smash factor” in my head.
You’re putting in some good work on your bench…good job considering how busy you have been.
Hell yeah! Setup is a little different in this one. Bar definitely touching lower on the body. Once you find the perfect setup and hand position it’s gonna fly. A real shoulder saver too.There's just been too much talk about it to not give it a try finally
awesome! If I had a spotter for lift off and a little more time I'd like to take these a bit heavier. it's a little awkward to unrack since I'm still learning the movement but I found it seemed OK to have my head further up on the bench since my bar path in reverse grip felt much more vertical and less likely to hit the j hooks....
between that and the db presses though it felt like a great warm up going into bench...
I felt it activate forward delts and triceps in new ways (not bad) but I've only done it twice now so I'm going to definitely have to get some more practice in with this new toy to figure it out. tbh it's like learning any new movement and I'm actually shocked I didn't kill myself this week. like trying to pat my head, rub my belly, and ride a unicycle
What is going on in this log?!  But congrats on the 300+ bench work!
. I feel like I'm in the matrix moving 2000mph.
It's coming back! Felt like a monster session today, loved every minute.
Nice workout….good job.Flat DB bench
3 x 15 x 45s
Bench
10 x 135
5 x 175
1 x 205, 225, 245, 265, 275
Slingshot
1 x 295, 305
3 x 275
10 x 230
+Greenbands
5 x 135
EMOTM - 10 min
3 x 135
Raw
20 x 135
DB rows, bench supported.
10 x 70, 80, 80
Tricep cable push downs
3 x 10-15
Superset with DB hammer curls
10 x 40s, 45s, 50s
EZ bar curls
2 x 10 x 70
Seated DB concentration curls
4 x 10 x 25s
(Pump hunting)
Reverse seated dips
3 x 15
Lat pull downs
3 x 10
Notes
That beta alanine + ultra Epi + epiandrolean cocktail is slapping preWO this morning! Got them go get it tinglies. I feel like I'm in the matrix moving 2000mph.
+5lbs to raw bench. Wanted 315 so bad on the slingshot but 305 was just far to slow to go for it.
I love benching raw after banded work. The barbell just floats.
Awesome session. Best of 2024 probably.
View attachment 241323
thanks man, it felt great!
That’s badass! I wish our theatre was cool like that lol
for real, I gotta keep my eye on it. I guess they just played Jurassic Park recently. I think i was 10 years old when I saw that movie in the theater the first time!
Sprints are about as explosive a movement as you can get for legs. Jumping is fine going up just don't jump down from the box.
90minutes later and I'm feeling pretty recovered. but in the moment, my conditioning for heavy deads just isn't feeling there right now. Nothing wrecks me more than deads these days but they are sure are fun.
I like that idea. I'll have to work into them to protect the feet and achilles a bit, but generally sprints should be a good fit for me. probably wouldn't hurt to throw in light power snatch work and kettlebell work I'm thinking.
There is this 65 year old man at the gym across the street who jumps on a 30 inch ply box all the time. I told him I am impressed he said yeah you could do it too. I said yeah, I could but it isn't worth the injury risk for me right now. I will keep my feet on the ground. We both had a laugh but it is impressive to see him in there getting some good height. He looks like he could probably land a 36 inch box jump.
appreciate it homie! Trying not to fall backwards too far.
yup, I'm with you. I think I will try to ease my way back into more running/sprints. I'm not feeling very mobile/athletic at the moment and I would like to regain some of that. box jumps though are always a high risk movement in my mind.
Yeah, I have definitely become less functionally fit this year with focusing on bodybuilding. I really miss some of the more explosive work and cross training I did over the years previously. Part of what I can't wait to get back to once I have completed this mission and begin to focus on whatever goal I set for myself next. I am still contemplating sizing down after my competition but realistically I will probably just let that come on as it does on it's own without making too much of an effort. I do think the year following my contest will definitely be more focused on overall health and maintaining relatively low bodyfat and body weight to make things easier on my heart, and joints for that matter. Similar to how you are mentioning you feel better at a certain weight. I want to find that weight wherever it is and hang out there.
it's a total mind F.
honestly I probably felt the best on my feet around 176lbs. I wasn't as strong as I am now, but I was actually not THAT far off for being 20lbs lighter. I think my bests back then were like 450/330/275. The difference was that my recovery from heavy lifting could take a week+, but every single day I could slam out 200 double unders, or 40 butterfly pull-ups, or 7 million deadlifts at 225lbs with a 6 minute mile in the middle. It was a different kind of strength and fitness, definitely not a brute 1rm strength though.
You know the solution to the shoulders not filling out the shirt is to buy a shirt that it fills out so you can see the much more defined yet still well rounded shoulders you have.
Grind Athletics!! their shirts fit perfect for this!
I think you're right and that might be achievable or very close. I do feel like I'm holding more lean mass now at 41 than I ever did before. I don't know if I accredit that to nearly 2 years of eating in surplus, or if it's the supplementation, or if it's a combination of the two. But today for instance I was looking in the mirror and I do feel like I have more ab definition at 196lbs than I did in prior years at say 187lbs.
Most of it, without steroids. That’s what nobody wants to talk about.
My problem is, when I find a shirt that makes my shoulders/chest look good, it also shows my spare tire. Can't win!
What brand shirt does that?
I wish Grind just had less of the tough guy imagery.
Most of what without steroids?
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