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Weights up, scales down…

akboom87 said:
Yeah if I get another truck I would go for the mega cab. I wish I would’ve on the one I have. I really miss my 2001 1 ton dually that was a great truck 6 speed manual I had 400,000 when I sold it. Then I got my favorite truck my 2005 2500 had the same 5.9 but automatic. That truck I should have never got rid of. It got 18mpg no matter what, open road long cruise 22-24 mpg. They had a bad rap because so many people tuned them because they were easy to crank out monster power and the transmissions couldn’t take it. My 12 runs really good and has great power but even deleted best it gets is 17 on highway, 9-10 around town.
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I had no idea the 5.9 got that kinda mileage. That’s impressive for the power it produces. I have no problem stating I AM NOT A FORD GUY. But I came across my 01 in 2018. It was a good deal, cab had just gotten corners and rockers and fresh paint. 2015 bed w Linex. 8’ Meyer plow. MBRP exh, S&B cold air intake, T.S. Perf 6 position switch, B and D Turbo w boost fooler. It is crazy how much u can make a 1 ton haul azz. I need zero of what this truck offers other than grabbing a ton of pellets a few times a winter at Home Depot. Total overkill but to your point, IT IS NICE NOT HAVING A VEHICLE PAYMENT. Lol.

To you and ALL that follow this thread, I hope you and your loved ones have an AMAZING New Year!!!
 
PolishHamm3r77 said:
I had no idea the 5.9 got that kinda mileage. That’s impressive for the power it produces. I have no problem stating I AM NOT A FORD GUY. But I came across my 01 in 2018. It was a good deal, cab had just gotten corners and rockers and fresh paint. 2015 bed w Linex. 8’ Meyer plow. MBRP exh, S&B cold air intake, T.S. Perf 6 position switch, B and D Turbo w boost fooler. It is crazy how much u can make a 1 ton haul azz. I need zero of what this truck offers other than grabbing a ton of pellets a few times a winter at Home Depot. Total overkill but to your point, IT IS NICE NOT HAVING A VEHICLE PAYMENT. Lol.

To you and ALL that follow this thread, I hope you and your loved ones have an AMAZING New Year!!!
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Happy new years to you and family as well!!

im not brand loyal, i just have worked on a lot of Cummins so i know more about them. My work truck is a 2019 f250 6.7 power stroke and I absolutely love the power and the transmission in that thing, plus the cab is a lot more comfortable and roomy! I am just lost on doing any kind of work on it. It gets better mileage to and it’s bone stock.
 
So went and did some cardio this afternoon 30 minutes and definitely got the heart rate up! I had a added weight on this afternoon, she had a good time 😂
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Well a little bit of a bummer I got up early to go to the gym, I checked last week they said yeah we are going to be open. Well no one there at 7 look at the door and it was from noon to 8 soooo went back home.

wife was having a hard day with some family drama, I’ve been trying to stay out of it but that probably not going to happen for much longer. So spent the day just hanging out and trying to cheer her up.

did get meals made for this week sliced and cooked pork loin and got the rice cooker running. Invalid Link Removed

hope everyone had a good new years and here’s to a great 24!!
 
akboom87 said:
Well a little bit of a bummer I got up early to go to the gym, I checked last week they said yeah we are going to be open. Well no one there at 7 look at the door and it was from noon to 8 soooo went back home.

wife was having a hard day with some family drama, I’ve been trying to stay out of it but that probably not going to happen for much longer. So spent the day just hanging out and trying to cheer her up.

did get meals made for this week sliced and cooked pork loin and got the rice cooker running. Invalid Link Removed

hope everyone had a good new years and here’s to a great 24!!
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I was in a similar situation recently and normally I have the restraint to stifle myself. I spoke up and my market value soared w my wife but she no longer talks to either of her sisters.
Meals look killer!
 
PolishHamm3r77 said:
I was in a similar situation recently and normally I have the restraint to stifle myself. I spoke up and my market value soared w my wife but she no longer talks to either of her sisters.
Meals look killer!
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Yeah I hear you I literally hate drama and I don’t see the point in it. She has asked me to stay out of it, because I can be quite blunt to the family members involved. She doesn’t want me to start world war 3. I get it and respect those wishes, but if it keeps up I will have a hard time not.

I have slacked on meal prep the last 2 months. So I need to get that back on track. Probably going to go back to a lot more burger type meals because I’m just getting so tired of chicken.
 
Gym time 5am - 6:30am
1RIR
BW 229 ( lol guess I’m holding some water)
pre workout 1 scoop pump addict
1 scoop wild thing

Pull ups
BWx4

Back extension
BW X 20

chest support DB row
20x12
35x8
60x4x10x10x10

cable lat pull down
140x4x10x8x7

bench
45x12
95x12
135x8
175x5x5
Slanger
185x8
175x8
You can tell my bench is way down, have only been benching 1 time a week.

ez bar preacher
20x12
40x8
50x4x11x10x10
These felt like 90lbs today

cable rope tricep pushdown
25x12
35x8
50x5 dropped weight I just didn’t have the strength
40x10x10

leg extension
50x12
80x8
125x12 ( this was supposed to be my working weight but it felt so light)
140x8 (still didn’t feel heavy enough)
150x10x10
Most I have ever repped out on leg extensions, leg strength seems to be up, guessing the Romanian deads.

BB squat
135x10x5x5x5
Just getting some reps in and keeping the movement fresh.

So for Christmas I got my wife a newer Apple Watch. So I have been using the old one. Had it on today and set it for my session, tracks heart rate etc. seems pretty cool but really seems off on what it says for calories burned. Not that I pay much attention to calories burned I just focus on what I consume. Regardless it was showing right after a lot of sets 150 BPM seemed to float 140-150 which is interesting and I know I am pushing pretty well. So for the 1.5 hr session it showed 570 calories burned, accurate who knows, but thought it was quite interesting.

I definitely rambled 😂 pump was amazing! Have a good day!
 
Yeah, I'm benching 1x per week but @Hyde just recommended I do more in my log if I want to get #s up. Also, you seem in a similar place to me with squats, nothing heavy, just keeping the movement there.

Happy new year! Little one seemed pretty into the treadmill, start em young!
 
Segansational said:
Yeah, I'm benching 1x per week but @Hyde just recommended I do more in my log if I want to get #s up. Also, you seem in a similar place to me with squats, nothing heavy, just keeping the movement there.

Happy new year! Little one seemed pretty into the treadmill, start em young!
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She did enjoy it! Happy new year man!

yeah bench isn’t my focus so I just leave it for now. Definitely makes a difference, last year in the spring I think my max was 160 maybe 165, I ran 5/3/1 for 4 weeks I think it was and I hit 225 x1 then I switched gears lol. Back to the point though yes hitting it multiple times a week will get it there quick!
 
akboom87 said:
Gym time 5am - 6:30am
1RIR
BW 229 ( lol guess I’m holding some water)
pre workout 1 scoop pump addict
1 scoop wild thing

Pull ups
BWx4

Back extension
BW X 20

chest support DB row
20x12
35x8
60x4x10x10x10

cable lat pull down
140x4x10x8x7

bench
45x12
95x12
135x8
175x5x5
Slanger
185x8
175x8
You can tell my bench is way down, have only been benching 1 time a week.

ez bar preacher
20x12
40x8
50x4x11x10x10
These felt like 90lbs today

cable rope tricep pushdown
25x12
35x8
50x5 dropped weight I just didn’t have the strength
40x10x10

leg extension
50x12
80x8
125x12 ( this was supposed to be my working weight but it felt so light)
140x8 (still didn’t feel heavy enough)
150x10x10
Most I have ever repped out on leg extensions, leg strength seems to be up, guessing the Romanian deads.

BB squat
135x10x5x5x5
Just getting some reps in and keeping the movement fresh.

So for Christmas I got my wife a newer Apple Watch. So I have been using the old one. Had it on today and set it for my session, tracks heart rate etc. seems pretty cool but really seems off on what it says for calories burned. Not that I pay much attention to calories burned I just focus on what I consume. Regardless it was showing right after a lot of sets 150 BPM seemed to float 140-150 which is interesting and I know I am pushing pretty well. So for the 1.5 hr session it showed 570 calories burned, accurate who knows, but thought it was quite interesting.

I definitely rambled 😂 pump was amazing! Have a good day!
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Now that I have contributed to Mike’s Lamborghini and butler fund buy purchasing the app, your routine make SO MUCH MORE SENSE when looking at exercises, rep count etc.
did you build a meso or use a template? I am doing a pre-built 4 day routine w focus on shoulders and arms 4wks w deload.
 
akboom87 said:
because I can be quite blunt to the family members involved.
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I'm the same way. I sent my brother a bag of gummy dicks I ordered online and found out later it offended him so I sent him 2 more over the past year. the third one actually came in a box that sang a song when you open it.

akboom87 said:
So for the 1.5 hr session it showed 570 calories burned, accurate who knows, but thought it was quite interesting.
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it does seem a little light when I think about the calories I burn during LISS but looking at a few calculators online it might be close enough to at least give you a baseline of expectations. sorta like food. if you think you are at 2500 cals / day as a baseline and it turns out your food is actually 2800 or 2200 due to discrepancies (like when Kleen pointed out that carbs lose value over time) as long as you are consistent you have ideas to shoot for.

Segansational said:
Yeah, I'm benching 1x per week but @Hyde just recommended I do more in my log if I want to get #s up.
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at 1x per week I struggle to maintain and tend to drift backwards very slowly. I absolutely need to sessions per week, personally.
 
Dustin07 said:
I'm the same way. I sent my brother a bag of gummy dicks I ordered online and found out later it offended him so I sent him 2 more over the past year. the third one actually came in a box that sang a song when you open it.



it does seem a little light when I think about the calories I burn during LISS but looking at a few calculators online it might be close enough to at least give you a baseline of expectations. sorta like food. if you think you are at 2500 cals / day as a baseline and it turns out your food is actually 2800 or 2200 due to discrepancies (like when Kleen pointed out that carbs lose value over time) as long as you are consistent you have ideas to shoot for.



at 1x per week I struggle to maintain and tend to drift backwards very slowly. I absolutely need to sessions per week, personally.
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I thought it seemed kinda high 😂

But this gives a base line to see how things go from here and curious to see when I move to 0 RIR if it will change the outcomes.
 
Dustin07 said:
I'm the same way. I sent my brother a bag of gummy dicks I ordered online and found out later it offended him so I sent him 2 more over the past year. the third one actually came in a box that sang a song when you open it.



it does seem a little light when I think about the calories I burn during LISS but looking at a few calculators online it might be close enough to at least give you a baseline of expectations. sorta like food. if you think you are at 2500 cals / day as a baseline and it turns out your food is actually 2800 or 2200 due to discrepancies (like when Kleen pointed out that carbs lose value over time) as long as you are consistent you have ideas to shoot for.



at 1x per week I struggle to maintain and tend to drift backwards very slowly. I absolutely need to sessions per week, personally.
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EAT A BAG OF DICKS!!! Lmao too funny. That’s priceless Bro!!!

I want to try doing cardio on treadmill while wearing an Apple Watch. The treadmill has its own monitor. See what the inaccuracies are if any.

My bench was never stronger than when I did bro-split and chest/tris was every Monday and Friday
 
Resolve10 said:
I wouldn’t pay attention to calorie count estimates by anything like that. They aren’t going to be accurate.

Cardio machines, wearables, etc aren’t going to give you worthwhile measurements for actual caloric expenditure.

You could use it as a measure of “work” but I wouldn’t use it to alter what you eat.
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So would you use it as a way to count steps/log your activity throughout the day?
 
PolishHamm3r77 said:
So would you use it as a way to count steps/log your activity throughout the day?
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baselines are baselines....
if you jump on a treadmill every day for 200 calories and maintain then jump on it every day for 400 calories and start to see leaning, does it matter if the treadmill was accurate? at least you have a baseline with that particular machine...
 
Dustin07 said:
baselines are baselines....
if you jump on a treadmill every day for 200 calories and maintain then jump on it every day for 400 calories and start to see leaning, does it matter if the treadmill was accurate? at least you have a baseline with that particular machine...
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So in a similar way to me tracking bf% on my scale at home. I know the number isn’t accurate but if I see the number trending down over time I know what I am doing is working.
 
Resolve10 said:
I wouldn’t pay attention to calorie count estimates by anything like that. They aren’t going to be accurate.

Cardio machines, wearables, etc aren’t going to give you worthwhile measurements for actual caloric expenditure.

You could use it as a measure of “work” but I wouldn’t use it to alter what you eat.
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Oh yeah I don’t alter my intake of calories based on any analytics. Just thought it was kinda cool feature to play with, and keep track of.
 
akboom87 said:
@Dustin07 have you ran the Iconic alpha 7 topical?
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nope! I don't even really understand it to be honest. DHEA really confuses me. the androsterone in this product is slightly higher than in Ultra Hard, and I don't really understand the 7 Keto DHEA.

UH has 375mg of epiandro and 125mg of andro vs Alpha Seven with 200mg of andro and 75mg of 7-keto.

so far for me depending on how this run goes I'll stick with the Ultra Hard formula and add XPG DHEA if I need it. I have used XPG DHEA for 2 months or so with zero side effects and a strong positive mood for the worst month of the year through my wife's cancer issues so I like it. Just rub it on my foot, wash my hands and good to go.

PolishHamm3r77 said:
So in a similar way to me tracking bf% on my scale at home. I know the number isn’t accurate but if I see the number trending down over time I know what I am doing is working.
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that's how I see it. I kept mine on the renpho app at 14% for a very long time and during my 20lb bulk went to 17.4%. I could see my abs at 14% (by renpho standards) and shockingly, they're doing OK at 17.1% today. these scales can be manipulated by water etc and aren't accurate by any means, but mine is very consistent and it gives me some rough ideas to work with.
 
PolishHamm3r77 said:
Now that I have contributed to Mike’s Lamborghini and butler fund buy purchasing the app, your routine make SO MUCH MORE SENSE when looking at exercises, rep count etc.
did you build a meso or use a template? I am doing a pre-built 4 day routine w focus on shoulders and arms 4wks w deload.
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Sorry man for the late catch up. I do a template but then I tend to move them around in an order that works for me. The one I’m on now is a 5 weeks 4 day focus on back and biceps.

also it’s way easier to set them up on a lap top, if your not all ready. Then just use your phone in the gym. The templates are fairly new to the app and a nice addition!
 
Dustin07 said:
nope! I don't even really understand it to be honest. DHEA really confuses me. the androsterone in this product is slightly higher than in Ultra Hard, and I don't really understand the 7 Keto DHEA.

UH has 375mg of epiandro and 125mg of andro vs Alpha Seven with 200mg of andro and 75mg of 7-keto.

so far for me depending on how this run goes I'll stick with the Ultra Hard formula and add XPG DHEA if I need it. I have used XPG DHEA for 2 months or so with zero side effects and a strong positive mood for the worst month of the year through my wife's cancer issues so I like it. Just rub it on my foot, wash my hands and good to go.



that's how I see it. I kept mine on the renpho app at 14% for a very long time and during my 20lb bulk went to 17.4%. I could see my abs at 14% (by renpho standards) and shockingly, they're doing OK at 17.1% today. these scales can be manipulated by water etc and aren't accurate by any means, but mine is very consistent and it gives me some rough ideas to work with.
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Well I ordered it so I can give it a try, I’ll post my thoughts in here.
 
Gym time 5am-6:30am
1RIR
BW 227

Pre workout 1/2 scoop wild thing 1/2 scoop pump addict

cable curl
20x12
30x8
50x4x12x10x10x9

DB hammer curl
30x12x12x10
15x20x20x10

BB flexion row
50x12
60x8
100x10x9

DB shrug
45x12
55x8
75x14x12x12

Romanian dead lift
45x12
95x8
140x8x8

leg press calves then leg press
225x12(leg pressx12)
315x8(leg press x 8)
425x25x20x20
(Leg press x8x8x5)

another great session, things are feeling goooood.
Post work out 200 grams milk scoop protein/200 grams rice,180grams chicken, 100 gram broccoli, sprinkle of cheese on top.
 
PolishHamm3r77 said:
Now that I have contributed to Mike’s Lamborghini and butler fund buy purchasing the app, your routine make SO MUCH MORE SENSE when looking at exercises, rep count etc.
did you build a meso or use a template? I am doing a pre-built 4 day routine w focus on shoulders and arms 4wks w deload.
Click to expand...
You will like that app. It is really cool. If I weren't working with my coach I would still be using it. Check out the 12 video playlist he made for it out. It will really give you a deep understanding of how to use the app.

@akboom, I was going to say it is probably going to read high from a weight lifting session because of how high your HR spikes during near maximal effort, and then the recovery time which you are not working during but your heart is still racing, unlike with cardio where the work is constant and HR stays relatively consistent once target HR is achieved. So those things do not do very well with calculating lifting since it uses heart beats over time to calculate the calories burned it will be an inflated estimate.

I would also expect as you get closer to 0RIR you are going to see an increase in your heart rate because you are pushing harder for longer.
 
Well I’m going to post today’s session, but it was suboptimal. I’m going to redo this day. I was not recovered from yesterday and this morning was just a zoo. The new crowd has ventured into the weight area and was just a cluster.

gym time 5am - 6:15 am
0RIR this was not very accurate as I was not recovered
BW 225
Pre workout 1 scoop pump addict/.5 scoop wild thing
Pull up
BW x3.5

DB row
20x12
25x8
30x4x20x15

pull down straight arm
40x12
50x8
55x13x13

DB single arm preacher curl
15x12
20x8
30x10x10x8 missed rep target on 3 sets was supposed to be 12x12x10

DB fly incline
20x12
30x8
45x4x8x8 ( was supposed to be 40x12x12 but no 40’s available and no 35’s sooo )

cable ez bar tricep push down
30x12
40x8
60x4x15x10 (missed target on last set was going for 12)

leg extension
50x12
80x8
110x16x13

Post workout 200g whole milk 1 scoop protein/200 g rice/180g pork

depends on how I feel I might just do a light day tomorrow and then redo Saturday, or off tomorrow then redo Saturday.
Also went as a family again last night 30 minutes treadmill with the little one in the carrier.
 
Here's the thing, if you weren't recovered then that is the session you got in. The whole thing with RIR / RPE training is that it is self auto-regulatory. Whatever your 0RIR on that day was, it was your 0RIR for that day. Move on with your training, don't redo it and dig a deeper recovery hole with an extra bout. You had a rough workout in the books. No big deal you went in and pushed with your all and that is what you need to do. If you want to do something better, figure out what caused you to not be recovered and fix that so next session is killer, but don't redo the session just because it wasn't as good as you like. It is as good as what you had in you on that day. You did the effort, and your muscles just know they got one rep shy of failure, they don't have a scale telling them how much weight it took to get there. You aren't training for strength but growth, and you stimulated that already. No big deal. :)
 
Still working that pullup game though - before you know it, you will be able to do one with the little one strapped to your chest! She’s gonna like that
 
Hyde said:
Still working that pullup game though - before you know it, you will be able to do one with the little one strapped to your chest! She’s gonna like that
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Just don't pull up to your chest, the baby doesn't need a new soft spot on it's beautiful little head.
 
Good feedback thanks guys! Thanks makes sense and after I thought about it made even more sense. Just was messing with me that I missed rep targets and then the influx of the new crowd and the congestion.

now don’t get me wrong I’m happy to see new people that want to better themselves and start a routine. Shoot I was there myself not long ago.
 
Hyde said:
Still working that pullup game though - before you know it, you will be able to do one with the little one strapped to your chest! She’s gonna like that
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Yes I am trying to keep these going. I have a tendency to do them for a while and then not. So doing them first off now and going to keep that trend going forward!
 
akboom87 said:
Good feedback thanks guys! Thanks makes sense and after I thought about it made even more sense. Just was messing with me that I missed rep targets and then the influx of the new crowd and the congestion.

now don’t get me wrong I’m happy to see new people that want to better themselves and start a routine. Shoot I was there myself not long ago.
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Yep, such is the duality of life. We can be happy for people bettering themselves while still wishing they would the the hell out of our way.

Now if you have 2 rough sessions on the same body parts in a row it is time to consider why, and if 3 you might need an early deload or a light session or two for said body parts.
 
MrKleen73 said:
Yep, such is the duality of life. We can be happy for people bettering themselves while still wishing they would the the hell out of our way.

Now if you have 2 rough sessions on the same body parts in a row it is time to consider why, and if 3 you might need an early deload or a light session or two for said body parts.
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Very well said.
Well also my routine is a little out of whack with the holidays but agree. I have 3 more training days to finish out the week for 0 RIR then I’ll be ito my de load week. This was a 5 week meso I feel like I have made some great progress on this meso.
 
Definitely sore today so slept in. Will go in tomorrow morning. Definitely one of those nights that you know you need rest, my head hit the pillow and next thing I remember was my alarm, out like a dream.
 
MrKleen73 said:
You will like that app. It is really cool. If I weren't working with my coach I would still be using it. Check out the 12 video playlist he made for it out. It will really give you a deep understanding of how to use the app.

@akboom, I was going to say it is probably going to read high from a weight lifting session because of how high your HR spikes during near maximal effort, and then the recovery time which you are not working during but your heart is still racing, unlike with cardio where the work is constant and HR stays relatively consistent once target HR is achieved. So those things do not do very well with calculating lifting since it uses heart beats over time to calculate the calories burned it will be an inflated estimate.

I would also expect as you get closer to 0RIR you are going to see an increase in your heart rate because you are pushing harder for longer.
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I binged that 12 video session on YouTube. I pulled the trigger on the App about halfway through the 12 videos. Very informative. I just completed week 1 of first meso. Certain things felt good and some feel like I can handle more work. I’m going to stay the course and trust the process. I should start my own log to keep me honest in 2024.
 
PolishHamm3r77 said:
I binged that 12 video session on YouTube. I pulled the trigger on the App about halfway through the 12 videos. Very informative. I just completed week 1 of first meso. Certain things felt good and some feel like I can handle more work. I’m going to stay the course and trust the process. I should start my own log to keep me honest in 2024.
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You should man it definitely helps to keep you on track. It took me a couple mesos to dial in my RIR.

there is also some tricks pretty sure Kleen clued me on to it. For your warm up weights I create a note of what weight for my set of 12-8 are and then I pin that note. So every time that exercise comes up my note is pinned to it of my warm up weights. Then if I repeat in another meso if I feel I’m stronger I’ll up it. I’ll attach a pic for reference.


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Had a great session this morning. No time management very few people, fresh hard rock playlist, 2 inches of snow on the ground, what a great day!

gym time 7am - 8:30am
0RIR
BW- didn’t scale in this morning
I did do a few partials after failure but didn’t record or track
Pre workout 1 scoop pump addict .5 scoop wild thing.

pull ups


BB curl narrow grip
30x12
50x8
60x4x12x11x11x11

DB spider curl
20x4x19x16x15

DB single arm preachers
20x12x12x10

ez bar preacher curl
40x15x12

T bar row
45x12
70x8
100x4x8x8x8

DB upright row
15x12
20x8
25x4x15x13x13

Hyper extension
BWx20

Romanian deadlift
45x12
95x8
160x4x8

deadlift
135x10
185x8
225x8
260x3

straight bar tricep pushdown
30x20x15x12x10x10

watching my beats per minute on my watch it was pretty interesting to see the spikes definitely pushing hard. Pump was ridiculous even fasted!
 
Ok guys planning out my next meso to start the week after next. Want to do a chest and triceps focus. Also adding squats 2 days a week, one day low weight high reps, one day lower reps higher weight.
My thoughts are for the benching aspect.
Day 1 for bench light weight higher reps.
Day 2 bench slinger higher weight
rest day
Day 3 bench normal high weight.
Day 4 smith machine wide grip high reps.


So obviously not to experienced in laying out, so looking for input, thanks guys!

hopefully the image works, im trying my laptop and i took a screen snip to attach.

Invalid Link Removed
 
akboom87 said:
Ok guys planning out my next meso to start the week after next. Want to do a chest and triceps focus. Also adding squats 2 days a week, one day low weight high reps, one day lower reps higher weight.
My thoughts are for the benching aspect.
Day 1 for bench light weight higher reps.
Day 2 bench slinger higher weight
rest day
Day 3 bench normal high weight.
Day 4 smith machine wide grip high reps.


So obviously not to experienced in laying out, so looking for input, thanks guys!

hopefully the image works, im trying my laptop and i took a screen snip to attach.

Invalid Link Removed
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I’m not sure how many days you’re benching now, but I would only add one more exposure per week - so if you bench twice now, go to 3.

I also am not a fan of benching again less than 48 hours later, unless the first session is very low volume (maybe like the heavy slingshot day would be on a Monday when fresh to lift heavy as possible, then the high rep smith machine day Tuesday to actually build some muscle with no stabilization necessary).
 
Hyde said:
I’m not sure how many days you’re benching now, but I would only add one more exposure per week - so if you bench twice now, go to 3.

I also am not a fan of benching again less than 48 hours later, unless the first session is very low volume (maybe like the heavy slingshot day would be on a Monday when fresh to lift heavy as possible, then the high rep smith machine day Tuesday to actually build some muscle with no stabilization necessary).
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Yeah 2 times a week now.

so then add my 3rd bench on Friday be a good layout? Just a raw bench, leave the sling work for Monday kinda layout?
 
akboom87 said:
Yeah 2 times a week now.

so then add my 3rd bench on Friday be a good layout? Just a raw bench, leave the sling work for Monday kinda layout?
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I should have said, I don’t really think a dedicated slingshot day makes sense for a raw lifter. It’s better as something you throw in after your primary work periodically to let you handle some overload heavier work, or a bit more volume if your top end is weak & your delts & pecs are already cooked.

I know you saw me do that the other day, but the reason was twofold: it was the end of a raw bench peak, as well as coming off the peak of drugs & bodyweight for me, so it was the best time to just do that for fun to see what I could muster - just ego lifting, for love of the game.

The other reason it was chosen as my max effort lift for the day is because I nearly missed 405 because of lockout weakness. I mean the bar flew up the first 2/3, then hung as I tried to transition into my triceps taking over/locking it out. So the slingshot directly addresses my personal weakness. I could have done something else like reverse band bench or board work or bench against lots of chains, but the slingshot sounded fun and would work just as well for me.

TLDR: just add a little slingshot work in periodically on one of the 3 days.
 
Hyde said:
I should have said, I don’t really think a dedicated slingshot day makes sense for a raw lifter. It’s better as something you throw in after your primary work periodically to let you handle some overload heavier work, or a bit more volume if your top end is weak & your delts & pecs are already cooked.

I know you saw me do that the other day, but the reason was twofold: it was the end of a raw bench peak, as well as coming off the peak of drugs & bodyweight for me, so it was the best time to just do that for fun to see what I could muster - just ego lifting, for love of the game.

The other reason it was chosen as my max effort lift for the day is because I nearly missed 405 because of lockout weakness. I mean the bar flew up the first 2/3, then hung as I tried to transition into my triceps taking over/locking it out. So the slingshot directly addresses my personal weakness. I could have done something else like reverse band bench or board work or bench against lots of chains, but the slingshot sounded fun and would work just as well for me.

TLDR: just add a little slingshot work in periodically on one of the 3 days.
Click to expand...
Awesome appreciate the advice and direction as always!
 
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