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Training log revamp ROUND 3 lol

Smont said:
2 nights in a row I slept "good" about 6.5 hrs uninterrupted which is great for me. I really wanna work on my sleep hygiene because I know over the past few years sleeping 4 to 5 hours a night of broken sleep has probably short changed my results and negatively effected my health. First thing I noticed looking in the mirror this morning is I already look full and rounded slightly leaner. I'm assuming I filled out glycogen stores eating very high carb 2 days in a row.

Not counting calories but I'm just making sure I stay in a surplus on days I train and on off days IL cut carbs.

Yesterday's meals "maybe I should start taking pictures again"

Half cup egg white, 1 whole egg, 4 Oz steak vegetables, cheese on a small roll

Gym

Steak, rice and beans, vegetables and tomato soup

Flax pita sandwich with grilled chicken and Greek yogurt

Flax pita sandwich with deli meat, mustard, vegetables and black bean chips

For dinner me and my son made high protein, moderate to low fat pizzas, baked Buffalo wings and I had a coke.

Every other meal was just flavored water.

Legs feel good so I'm hitting legs again today.

Goal is 20 reps @205 on squats and if I'm feeling good I'm gonna rack it and count to 10 and squeeze out 10 more
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Dude i doubt this works but I have the same work schedule pretty much that you did. I start at 4 so I'm up at 230. I usually get to bed by 830 but I get up usually twice to take a leak. But on the weekends I train at 7am. So pretty much the whole weekend I eat and sleep. I wonder if all the extra sleep on the weekends makes up for missing it during the week. Like I said I doubt it but its gotta help a little i think
 
Mikereyn513 said:
Dude i doubt this works but I have the same work schedule pretty much that you did. I start at 4 so I'm up at 230. I usually get to bed by 830 but I get up usually twice to take a leak. But on the weekends I train at 7am. So pretty much the whole weekend I eat and sleep. I wonder if all the extra sleep on the weekends makes up for missing it during the week. Like I said I doubt it but its gotta help a little i think
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I did and still do exactly what you do. I sleep waaaaayyyyy more over the weekends. And I think it helps, but according to science if you have broken sleep patterns it takes months of proper sleep to correct it and the extra naps make up for that day, but not the other 5.
Regardless of what science says I find the weekend mid day naps helpful
 
Mikereyn513 said:
Cool thanks that's like sitting on the edge of a countertop and putting your foot over the inherent one and turn it like your putting out a cigarette and your ventro glute will pop right out if your lean enough thats how i pin large shots.
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I can't find the VG, at least I'm not 100% positive. I have like 4 spots around the area I've pinned and they all seem to work but I'm not exactly sure where my vg is.
 
I also can't pin my left glute by myself, I can't turn that way far enough. My injuries to that left foot and ankle screwed me up and I don't twist well to that side but I can twist extra far to the other side
 
Smont said:
I also can't pin my left glute by myself, I can't turn that way far enough. My injuries to that left foot and ankle screwed me up and I don't twist well to that side but I can twist extra far to the other side
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I could see that being like playing twister with those injuries. F all that, gotta be somewhat comfy.

I might try some 5/8” or 1/2” slin pins to the booty next cruise. I’ve never really pinned glutes sub q or shallow. I always just stick it in my gut cuz it’s quick.
 
Smont said:
I can't find the VG, at least I'm not 100% positive. I have like 4 spots around the area I've pinned and they all seem to work but I'm not exactly sure where my vg is.
Click to expand...

I feel like yesterday for the first time I really saw it and figured it out; it sits further back than you’d think. Like if you are pinning below the hip bone, when in doubt move further back. If you stomp that leg while standing, you’ll see it flex out in the mirror if turned to the side.

Decided to take 800mg L-Carnitine before fasted cardio acutely since I’m not maintaining my L-Carnitine levels currently. 25g 1” with 1.7ml was no issue.

What’s the worst case scenario? Something hurts and you’d pull out. No biggie.

SkRaw85 said:
1” needles keep it safe
Click to expand...

I saw a TRT optimization video where the doctor was a fan of that site and said it’s really deep/big, so you can actually use a 1.5” there and just don’t bury it if it’s all you have and you’re worried. I did that one time, couldn’t finish a shot in the glute being twisted around at 265lbs so I re-inserted in VG 3/4 of the way and had no issues at all.

It’s a relatively huge muscle tucked in there, like even for someone who only squats 200lbs probably.

Smont said:
Even a 1/2 28g sometimes. If I'm not pinning 1ml or more I usually just do slin pins.
Click to expand...

I will do that there if I am using 0.5ml or less, so even if it doesn’t hit and ends up subq it’s not the worst lump. It’s a great spot for preWO carnitine.
 
Hyde said:
I feel like yesterday for the first time I really saw it and figured it out; it sits further back than you’d think. Like if you are pinning below the hip bone, when in doubt move further back. If you stomp that leg while standing, you’ll see it flex out in the mirror if turned to the side.

Decided to take 800mg L-Carnitine before fasted cardio acutely since I’m not maintaining my L-Carnitine levels currently. 25g 1” with 1.7ml was no issue.

What’s the worst case scenario? Something hurts and you’d pull out. No biggie.



I saw a TRT optimization video where the doctor was a fan of that site and said it’s really deep/big, so you can actually use a 1.5” there and just don’t bury it if it’s all you have and you’re worried. I did that one time, couldn’t finish a shot in the glute being twisted around at 265lbs so I re-inserted in VG 3/4 of the way and had no issues at all.

It’s a relatively huge muscle tucked in there, like even for someone who only squats 200lbs probably.



I will do that there if I am using 0.5ml or less, so even if it doesn’t hit and ends up subq it’s not the worst lump. It’s a great spot for preWO carnitine.
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The biggest fykin meathead I know, like when he walks in the room it's holy fuk what is that lol, he says you can put 5ml in your vg, not a recommendation but he thinks that it's the safest spot with the most capacity for voluminous shots.

He says.....
3 in the checks,
2 in the delts,
1 everywhere else.
But the vg is a 5 banger lol
 
When he travels a lot and will bang 5ml sust on one side and 5ml eq or deca on the other and says I'm good for the month lol
 
SkRaw85 said:
I could see that being like playing twister with those injuries. F all that, gotta be somewhat comfy.

I might try some 5/8” or 1/2” slin pins to the booty next cruise. I’ve never really pinned glutes sub q or shallow. I always just stick it in my gut cuz it’s quick.
Click to expand...
If I burry the 1/2 in the glute, like completely so it makes a little indent in the fat I can do 1ml with no lump. The way I think about it is if I'm pushing down it's intending about an extra half an inch so I might even be hitting the muscle
 
To find the VG I do an old school trick that’s always worked and gotten me at least in the vicinity.
Take your hand and point like making a gun, put your palm at the hipbone with finger pointing down, rotate 45 degrees, about a 1/2” to 1” farther is the VG. The trick with this is getting your palm in the right location on the hipbone. Basically once you’ve confidently located the VG this gives you a consistent area to measure from each time. Hopefully that makes sense. Knock on wood, I’ve never hit my sciatic nerve or had any problems.
 
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gphagan1 said:
To find the VG I do an old school trick that’s always worked and gotten me at least in the vicinity.
Take your hand and point like making a gun, put your palm at the hipbone with finger pointing down, rotate 45 degrees, about a 1/2” to 1” farther is the VG. The trick with this is getting your palm in the right location on the hipbone. Basically once you’ve confidently located the VG this gives you a consistent area to measure from each time. Hopefully that makes sense. Knock on wood, I’ve never hit my sciatic nerve or had in problems.
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From my understanding the vg was supposed to be the lowest risk spot. I can't imagine what hitting that nerve felt like
 
Smont said:
From my understanding the vg was supposed to be the lowest risk spot. I can't imagine what hitting that nerve felt like
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Yeah, you would have to go closer towards the middle to hit it, but I have a couple buddies that have hit it and said it was like getting jolted by an electric fence, nope don’t want that.
 
Did legs again today, had some pretty intense lower back pumps To the point where I think my lower back muscles are just really weak and I need to do something about that.

Invalid Link Removed
 
gphagan1 said:
To find the VG I do an old school trick that’s always worked and gotten me at least in the vicinity.
Take your hand and point like making a gun, put your palm at the hipbone with finger pointing down, rotate 45 degrees, about a 1/2” to 1” farther is the VG. The trick with this is getting your palm in the right location on the hipbone. Basically once you’ve confidently located the VG this gives you a consistent area to measure from each time. Hopefully that makes sense. Knock on wood, I’ve never hit my sciatic nerve or had any problems.
Click to expand...
That's how my first coach taught me 12 years ago. Also he told me do the same at your tailbone then rotate down and that'll be the best part of your ass cheek to hit
 
Smont said:
I can't find the VG, at least I'm not 100% positive. I have like 4 spots around the area I've pinned and they all seem to work but I'm not exactly sure where my vg is.
Click to expand...
Dude evetytime I read that l laugh because in my head I read I can lt find the vag, I'm like damn sucks for your girl lol
 
Smont said:
Did legs again today, had some pretty intense lower back pumps To the point where I think my lower back muscles are just really weak and I need to do something about that.

Invalid Link Removed
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Looks good no presses for delts? Or is that a different day, not that your delts need much work
 
Mikereyn513 said:
Looks good no presses for delts? Or is that a different day, not that your delts need much work
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On pull day I'm doing a rear delt and a shrug at the end, on push day I do a high incline press and some front raises, maybe a straight shoulder press at the end and a little side delts on leg day. I know it's probably not the most optimal way to train shoulders but I figured they are my strong point so I don't really need to pay that much attention to them
 
Also because of all the boxing and heavy bag stuff I used to do my shoulders are used to getting worked out daily anyways so I figured it couldn't hurt
 
Smont said:
On pull day I'm doing a rear delt and a shrug at the end, on push day I do a high incline press and some front raises, maybe a straight shoulder press at the end and a little side delts on leg day. I know it's probably not the most optimal way to train shoulders but I figured they are my strong point so I don't really need to pay that much attention to them
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Yea that's what I figured your reasoning was
 
I always do shrugs/traps on back day. If you look at an anatomy chart the trapezuis muscle takes up most of the back eventho it's motion is elevation of the shoulder joint. So it gets hammered on rowing movements not pressing one's. That's why I finish back day off with shrugs. @Hyde What's your opinion on this ?
 
Yeah I kind of have the same reason, but regardless of how you choose to do it I think as long as it's done throughout the week doesn't really matter too much As long as you're recovering, And if you think about what I did last year training body parts twice a week in boxing every single night that was a massive massive amount of volume and over training for my shoulders As a whole so if anything I'm completely under training them right now.. If you look at the way my program set up my total work for shoulders throughout the entire week is less than half of what I was doing before
 
45min of adhd cardio with some random high rep work thrown in between cardio equipment. Not sure if it's because I've been out of the boxing gym for 7 weeks or if it's because I had covid but my cardio took a hit, I mean don't get me wrong I have no problem getting it done but I can tell my heart rate is much higher than it usually is doing cardio that is much lower intensity than I'm used to doing.
 
@Dustin07
I forgot to ask you this the other day, what are kettlebell armbars? That wasn't the 1st time I've seen you mention it and I have no clue what they are. I guess I could not be so lazy and just Google it lol
 
So seeing how this use to be my training log I'm gonna start half ass logging again. I don't want anyone to stop the normal conversation I kind of enjoy it. So feel free to keep running with whatever you guys want in here.

I'm gonna go back to page 1 and Edit my very 1st post to update people on where the new log is starting. So I guess page 49 or 50.

But I'm gonna wake up tomorrow and do a fasted weigh in. I've probably gained 10+lbs in the last 8 to 10 days of eating again after being sick for so long and outside of flat bench and weighted pull ups my strength is coming back very fast and I've really, really tightend up my form on everything to the point I'm making notes on my sets of weather the reps are super strict, normal or somewhat cheats or a little English if you will. I keep the quick notes on the notepad page I post here but at home I have very detailed notes like I use to back in the day when I was trying for specific improvements.

Like for my 20 rep squats I'm keeping my ROM specific so that the quads are engaged start to finish on every rep.

On hack squats or machine lep press my stance is high and wide so I can feel my hamstrings on every rep.

All my vertical and horizontal Pulls are full stretch and driving with my elbows.

Ect, ect.

But now that I'm back to at least 200lbs and weight is climbing so fast I should probably start carb cycling with a little more specifics other then 5 highs and 2 lows lol. Probably should cut it back to 2 high days, 4 normal and 1 low.

But I think yall get my point.

I'm currently on day 3 of sarms pre workout and trt 150mg per week. And I'm not worried about it right now because I know that's gonna work until all my muscle memory and straight comes back., So why push it beyond that until I absolutely have to. But my plan of progression with gear is going to be different then usual And once I get into my actual cycle it's gonna be pretty structured and I'm not gonna break away and do little experiments with random stuff like I normally do.

Test is staying at trt for as long as it can, im trying to keep e2 reasonable low so I can utilize 19nors. I'm gonna come out the gate with 150 test, 150 npp, 450-600eq. I'm hoping that IL have enough estrogen from the test and e1 from npp and eq will make up the difference. Then push npp as high as I can without issues but I will not Just raise it for no reason, I will raise it as needed. After 6 weeks or so, or whenever I feel like progress is stalling IL make adjustments. Orals will be on hand to use only when needed, going straight for the big dogs and will use either anadrol or SD in little 1-2 weeks spurts to break Through sticking points if needed. I figure if I'm gonna use a oral To bust through a stick and point I want something that hits hard-and-fast so I can make my use of it and then get rid of it.

I'm not using gh or slin but I'm gonna take a small amount of lr3 in the mornings and some des on high days with meals. There's gonna be a little more strategy to that but I don't really understand it yet I'm letting someone else tell me how to do it. I'm also laying this out off the top of my head from what I remember my buddy kind of explaining to me cause hes gonna kind of guide me through this cycle.

Obviously for any reason if the low testing doesn't work for me I'll just go back to a traditional cycle that I know works for me and use like 400 test and 600 eq
 
Mikereyn513 said:
I always do shrugs/traps on back day. If you look at an anatomy chart the trapezuis muscle takes up most of the back eventho it's motion is elevation of the shoulder joint. So it gets hammered on rowing movements not pressing one's. That's why I finish back day off with shrugs. @Hyde What's your opinion on this ?
Click to expand...

Like Smont, I think you can organize the training in any split that satisfies your perceived needs. You can train biceps with legs and triceps with back, whatever. The big thing is making sure this is done with recovery in mind. If you do shrugs the day before deadlifts, you will give up poundage or total work on the deadlift (resulting in less effective stimulus) due to unnecessary pre-fatigue from poor training organization.

As an aside, best way I know of to hit the lower part of traps on the back is front raises with a plate overhead taken all the way overhead for significant total volume. Grab a 45 and rack up 50+ reps from hip to overhead with nearly straight arms will build front delts and lower traps simultaneously.
 
Hyde said:
Like Smont, I think you can organize the training in any split that satisfies your perceived needs. You can train biceps with legs and triceps with back, whatever. The big thing is making sure this is done with recovery in mind. If you do shrugs the day before deadlifts, you will give up poundage or total work on the deadlift (resulting in less effective stimulus) due to unnecessary pre-fatigue from poor training organization.

As an aside, best way I know of to hit the lower part of traps on the back is front raises with a plate overhead taken all the way overhead for significant total volume. Grab a 45 and rack up 50+ reps from hip to overhead with nearly straight arms will build front delts and lower traps simultaneously.
Click to expand...
I'm gonna try that tomorrow to finish off my back workout
 
I'm also thinking of picking up primo and tren ace to use rolling into the summer if my body composition is good enough to let it shine. But seeing how I'm going to try to push past my previous limits I'm probably gonna gain some fat in the process. I'm really going to train hard and do lots of cardio and pound food.
 
My boy is fighting bellatore in Cali tonight on One of the undercards. This is one of the best Bella tour cards I've seen in a long time, does anybody know how to get it? I'm having a hard time finding where they're showing it
 
Smont said:
Ya it was from dunkin. And yes first dose that's how it works. The more you take it the less hungry it makes you actually. I know guys that only take mk on there refeed days, there not using it for any reason other then to drive hunger. If I take it 4-5 days in a row it no longer makes me hungry
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Im on day 3 and my diet is so gone right now lol. I promised my kid pizza yesterday and without even realizing it I ate a whole stuffed crust to myself lmao 🤣. Mk hunger is 100x worse than getting high hunger
 
SSJ4GOD said:
Im on day 3 and my diet is so gone right now lol. I promised my kid pizza yesterday and without even realizing it I ate a whole stuffed crust to myself lmao 🤣. Mk hunger is 100x worse than getting high hunger
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I've been having that too, I'm also 3 days on mk. I had pizza last night and today but I made it myself. Macros were pretty good and I made it buffalo chicken so it satisfied my craving. I've been about 4000cal a day lately. I'm not going hey I'm on counting my macros yet. What protein has been well over 250 g and carbs around 600. Actually my protein and carbs and calories might be slightly higher because I've been drinking about a half a gallon of fairlife milk per day and I haven't been writing it down.

The fairlife alone is like 720 cal and 96gm of protein
 
Yeah buddy! He knocked out the #8 ranked guy in the second round. If anyone finds the highlights before I do please post it up
 
Smont said:
So seeing how this use to be my training log I'm gonna start half ass logging again. I don't want anyone to stop the normal conversation I kind of enjoy it. So feel free to keep running with whatever you guys want in here.

I'm gonna go back to page 1 and Edit my very 1st post to update people on where the new log is starting. So I guess page 49 or 50.

But I'm gonna wake up tomorrow and do a fasted weigh in. I've probably gained 10+lbs in the last 8 to 10 days of eating again after being sick for so long and outside of flat bench and weighted pull ups my strength is coming back very fast and I've really, really tightend up my form on everything to the point I'm making notes on my sets of weather the reps are super strict, normal or somewhat cheats or a little English if you will. I keep the quick notes on the notepad page I post here but at home I have very detailed notes like I use to back in the day when I was trying for specific improvements.

Like for my 20 rep squats I'm keeping my ROM specific so that the quads are engaged start to finish on every rep.

On hack squats or machine lep press my stance is high and wide so I can feel my hamstrings on every rep.

All my vertical and horizontal Pulls are full stretch and driving with my elbows.

Ect, ect.

But now that I'm back to at least 200lbs and weight is climbing so fast I should probably start carb cycling with a little more specifics other then 5 highs and 2 lows lol. Probably should cut it back to 2 high days, 4 normal and 1 low.

But I think yall get my point.

I'm currently on day 3 of sarms pre workout and trt 150mg per week. And I'm not worried about it right now because I know that's gonna work until all my muscle memory and straight comes back., So why push it beyond that until I absolutely have to. But my plan of progression with gear is going to be different then usual And once I get into my actual cycle it's gonna be pretty structured and I'm not gonna break away and do little experiments with random stuff like I normally do.

Test is staying at trt for as long as it can, im trying to keep e2 reasonable low so I can utilize 19nors. I'm gonna come out the gate with 150 test, 150 npp, 450-600eq. I'm hoping that IL have enough estrogen from the test and e1 from npp and eq will make up the difference. Then push npp as high as I can without issues but I will not Just raise it for no reason, I will raise it as needed. After 6 weeks or so, or whenever I feel like progress is stalling IL make adjustments. Orals will be on hand to use only when needed, going straight for the big dogs and will use either anadrol or SD in little 1-2 weeks spurts to break Through sticking points if needed. I figure if I'm gonna use a oral To bust through a stick and point I want something that hits hard-and-fast so I can make my use of it and then get rid of it.

I'm not using gh or slin but I'm gonna take a small amount of lr3 in the mornings and some des on high days with meals. There's gonna be a little more strategy to that but I don't really understand it yet I'm letting someone else tell me how to do it. I'm also laying this out off the top of my head from what I remember my buddy kind of explaining to me cause hes gonna kind of guide me through this cycle.

Obviously for any reason if the low testing doesn't work for me I'll just go back to a traditional cycle that I know works for me and use like 400 test and 600 eq
Click to expand...
No gh or slin!? Nah...I'm out..got better things to do..lol..just f.cking with you so in for this wanna see how the lower test experiment goes
 
Smont said:
I'm gonna try that tomorrow to finish off my back workout
Click to expand...

I’d recommend a 25lb plate for 2-3 sets of 20 supersetted in with something at the end.

If you train them heavier, 4-5 sets of 8-12 is what I like. Basically just whatever you can do with a 45 for as many times as you can handle coming back to it.

And put a kink in your elbows if you want the delts to take more focus, but if you want to really hit that low trap try to keep them straight as possible. You’d think longer arms would be harder on the delt due to the longer lever, but if you bend just slightly you’ll feel the tension increase on your front delts.
 
Hyde said:
I’d recommend a 25lb plate for 2-3 sets of 20 supersetted in with something at the end.

If you train them heavier, 4-5 sets of 8-12 is what I like. Basically just whatever you can do with a 45 for as many times as you can handle coming back to it.

And put a kink in your elbows if you want the delts to take more focus, but if you want to really hit that low trap try to keep them straight as possible. You’d think longer arms would be harder on the delt due to the longer lever, but if you bend just slightly you’ll feel the tension increase on your front delts.
Click to expand...
Ya it will be a finisher for high reps, if I superset it, it would be with shrugs or face pulls
 
Smont said:
Yeah buddy! He knocked out the #8 ranked guy in the second round. If anyone finds the highlights before I do please post it up
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That’s awesome…..What’s his name? My son knows a few of the Bellator fighters. Here is a post with all the results, and video highlights of the fights.

Invalid Link Removed
 
Ya it was I high risk fight. He actually lost the first round and it looked like he was gonna get KO at one point ND he turned it around and came out smoking in the second round. There was a good 30 before that footage that he split him open with a big punch before the head kick. The camera angle wasn't good on that head kicks so you couldn't really see it but hes not very flexible he had to jump to kick, I'm pretty sure that's the 1st time you threw a head kick in his entire career too Which is crazy because about 4 weeks ago he was talking about how he was practicing high kicks.

Now he beat the #8 @170 they gotta give him someone in the top 5. To be honest because of his prior career and coming back like this I can't see why they shouldn't have to give him a title fight within his next 2 fights. In the post fight conference he called out someone at 185 too
 
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