BennyMagoo's Training Log
- 11-04-2018, 07:43 PM
Should be exciting!
- 11-04-2018, 08:19 PM
Here's the vid for my third set, which is one of the best triples I have performed with this weight:
11-05-2018, 05:38 PM
Tues 6th November, Accidental Squat Session
I thought it was Wednesday for the first 2hrs of today, and launched balls deep into skwaats a day early. Also, only rack I could get onto was in the bro section, so I found myself squatting in front of the mirror which, as it turns out, is ****ing terrifying. Anyway, ate a teaspoon of concrete and worked up to:
180kg, 185kg for 2x3, then backed off for 3x3 with 160kg. My right groin is tight af, and my right knee is swelling up which I think is csusing me to shift to the left. Think I might start using wraps for my next progression cycle as I have found these take a lot of pressure away from the knees.
178p 310c 137f for 3270cal
11-05-2018, 07:44 PM
Dat ass tho
Get some heat on that knee! Maybe a warm cream or a hot shower and let the stream heat it for a bit. Hope it feels better; nice squattiní
11-05-2018, 08:10 PM
11-05-2018, 09:01 PM
11-08-2018, 08:27 PM
Friday 9th November Chesty bro
Feeling pretty crappy after 3 hot days at work with gastro or maybe mild heatsroke - I'm not sure.
35kgdb 75kgbb benchpress: 8,5; 10,5; 8,5; 8,5; 8,5
Cable rows '50' 5x12
Strict OHP 50kg 2x6, 1x8
Isolat pulldown 80kg 3x8 '1.5s'
Rope tricep pushdown dropsets x3
Bar tri pushdown dropsets x3
11-11-2018, 04:23 PM
Monday 12th November
Feeling swollen and achy after spending friday night and saturday in hospital with my son waiting for his op. In stressful situations where I have no control I impulsively eat, and after hrs in a hospital this is mainly vending machine food. Good news is, his tongue is all stitched up and he is talking and eating again.
Today I am fasting til lunch to regain control of my eating.
Deloaded my bench today with 90kg for 5x3, then did some light rows, light ohp, light pulldowns, and a ton of mobility work. My right hip and knee are a little banged up atm.
11-11-2018, 07:39 PM
11-12-2018, 04:42 PM
Tuesday 13th November : rest day
No training today, really struggling with hip/back pain.
157p 315c 69f for 2402cal
11-12-2018, 05:11 PM
If you can get 10 min roll/mash everything that pulls on them. IT Bands, quads, ham inserts, piriformis, hip flexors, upper groin, bottoms of your feet, even lats. Mash/roll all of those areas and then lightly stretch the hips after and it can make a big difference on back/hip pain with all of that stuff not tugging on your problem areas like when tight.
You probably know all that but itís so easy to dismiss and skate by without, but at some points it is really worth it.
11-13-2018, 08:13 PM
11-13-2018, 08:18 PM
194p 228c 123f for 2732cal. I am fasting every day between 6pm snd 10am now, trying to eat 3250cal but struggling to feel hungry enough. Going to start proper cut next week, will also get bloods done as I have a bit over 1months worth of s4 in my cupboard.
11-13-2018, 10:55 PM
If deloading anyway consider a parallel or high boxsquat to give the ROM a break perhaps even
11-14-2018, 03:41 AM
11-14-2018, 01:26 PM
11-14-2018, 08:31 PM
Thurs 15th November Skwaats deload
Put the wraps on today, 5 turns - not as tight as for heavy squats. Worked up to:
140kg 6x3. Knee and hip felt a lot better in wraps.
Leg ext '80' for 20,20,15
BW pullups for 4x5, 1x8
Seated rows '60' 3x10
11-14-2018, 08:35 PM
11-15-2018, 04:04 PM
Friday 16th November back & bis
Well, I lost 3kg in a week and now I look like an old man. Too much too fast, and it is unusual for me, but I think it comes down to a combination of factors including the stress of last weekend, ran out of laxo, and the IGF inhibition from nolva. Oh well, gotta roll with the punches, niggt as well get balls deep into this cut.
Kind of a light session today:
Wide grip bw pullup 5x5
Chinup for 8,8,6,6
20kg preacher curls for 3x10 - left bicep really weak and this was an rpe9
Ezibar curls 3x12 with 22.5kg
Cable concentration curls in the fly machine 10kg each arm for 10,9,8
HS unilateral plate rows 3x6 each side
Deadlift deloadz 180kgx3, 3x1
Cable row 60 for 3x6
Food yesterday: 137p 369c 119f for 3189cal. Still gassing out a lot this morning despite eating close to maintenance.
11-15-2018, 07:08 PM
11-16-2018, 03:51 PM
Saturday 17th November
Feeling trashed today, starting to feel I am making a poor recovery from this cycle. Going to get bloodwork next week and find out what is going on.
35kgdb 60kgbb benchpress supersets 6:5, 8:5, 8:5, 6:5
Cable row dropsets x3sets
Strict OHP 52.5kg 3x5
Cable rope tri dropsets - these were abysmal - 3sets
Cable bar dropsets - not so bad - 3sets.
Heres a vid of my OHP (2nd set). Any form pointers would be welcome:
11-16-2018, 04:40 PM
Consider using a belt when you overhead press, especially strict press, as when it gets to RPE 9+ you are going to have to ďlay backĒ for the press-out and then use upper abdominal flexion to pull the head through to finish.
When that happens, youíre going to want the belt - youíll be lifting in thoracic extension.
11-16-2018, 04:40 PM
Also, I hope you start feeling better!
11-16-2018, 07:18 PM
Trest withdrawals are the worst. Dig deep and keep hammering Benny! Hope blood work comes back within reason. Keep us posted for sure.
11-17-2018, 07:00 PM
Sunday 18th November
Didnt sleep to well last night so ended up going to the gym at 3am to roll my hip and do some shoulder stuff:
Isolat pulldown, "0.5's" (just the bottom half of the movement for each rep) with 80kg each side for 3x12
Lateral db raise dropsets using 10kg,7.5kg, 5kg for 6,6,6 x 3sets
20kg plate shrugs 3x20
3 movements on TRX bands from @Smashwerx insta for 3 supersets
Cable rows '60' for 3x8
Followed up with some squat mobility work.
Friday: 191p 274c 153f 3276cal
Saturday: 166p 290c 150f 3217cal
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