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Quads, hamstrings,delts and few sets of rear delts
Super light leg extentions for quads. Knees beat up and lower back still strained so avoided presses.
Session one for delts. Will likely hit again with chest later in the week:
(221 lbs after 2 meals)
Leg exention
no rest til line
100x100
165x20
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165x50
165x50
165x50
165x50
Lying leg curl
No rest til line
95x25
140x10
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170x12
185x10-12
210x8 (stack)
Dropset (no rest til line)
210x5
180x5
150x5
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Dumbbell laterals
45x40
40x35
no rest til line
70x16
55x8
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no rest til line
55x25
50x8
45x8
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no rest til line
60x20
40x15
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No rest til line
60x30
50x10
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no rest til line
75x20
65x10
55x10
45x10
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No rest til line
55x25 db laterals
55x40 db incline press
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No rest til line
70x20 db lateral
70x30 db incline press
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no rest til line
80x15 db lateral
80x25 db incline press
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Db laterals
no rest til line
45x25-35
35x10
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Pin loaded Shoulder Press
140x50
250x40
250x25
250x30
250x21
no rest til line
250x15
210x15
185x10
155x10
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250x10
db laterals
45x25
Pin loaded shoulder press
250x15
Reverse Dumbbell flies on incline bench
35x30
35x30
35x30
KILL SHITComment
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chest and delts
(222 lbs after meal)
Shoulder joints real inflamed today. Wrists pretty beat up as well.
Another light chest, pump session, for growth:
Flat Bench Press
Bar x200 (warm up)
135x30 (warm)
225x35 (Too high on bench, bad position)
225x39 (Better position but pre exhausted and unable to get low on bench without lift off, optimal position)
225x25
Hammer Strength Iso Incline Press (constant tension style. Not all the way down and just short of lockout)
180x50 (warm up)
270x15 (warm up not to failure)
360x15
410x8
Incline Dumbbell Presses
100x22 (possible PR, rarely do this movement anymore)
125x (fail, wrist issues at the bottom of the movement. Bottom stretch is often an issue)
110x12
80x30
Dumbbell Laterals
40x35
No rest til line
80x10
70x10
60x10
50x10
45x10
35x10
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no rest til line
75x10
65x10
55x10
45x10
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50x20
60x15
Seated Machine Fly
no rest til line
115x20
220x20
295x15 (All long holds on this set. Several seconds each hold. Some on the previous warm ups)
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Dropset (no rest til line)
All long holds
295x15
250x5
220x6
190x5
160x5
into
db laterals
55x20
40x10
40x10
Back to flies
295x5
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No rest til line
295x10
250x5
220x5
190x5
160x10
All very long holds once again
KILL SHIT
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Went with an extra scoop of jacked (2 scoops) and a painkiller pre workout. About to go kill some arms. Tendons and biceps still tender as fuck but I will likely try to hit 300 lb pressdowns for 16 reps or more today.
Regardless I plan to keep the pace very quick and pump the shit out of the arms for growth
KILLLL SHITComment
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Arms
Beat up today but didnt affect triceps training too much. Biceps were extremely tender. Probably a combination of nerve damage and tendons beat up. So bicep training was nearly non existant.
Closing in on 20 reps with the 300 lb stack (90 lbs added to stack) on curved bar pressdowns. So it is already becoming very light weight. Rep wise. Since the form is strict and not allowing form to get too wreckless with the current strains , lower back included.
I may be able to get a max of 320 lbs using small plates that stack ontop of the stack. This will eventually become a big limitation when I am hitting this weight for 30 and 40 reps within the next few years (most likely). So at that point it will likely come down to alot of volume and pre exhaustion. The form I really cant make any stricter, unless I try to slow down the positive portion of the extention.
I would prefer to use alot of skull crushers with the bar but elbows wont allow it. So I have to overload machines at this point. :
(222 lbs after meal)
Curved Bar Pressdowns
no rest til line
ALL PRESSDOWNS LISTED IN KILOGRAMS UNLESS OTHERWISE NOTED
30x100
65x60
95x10 (190-200 lb stack)
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290-300 lbs x16 1/2 (PR. See video. Becoming very light. Two 45 lb plates pinned to stack)
alt db curls
45x15 (biceps strained as fuck today, super light)
No rest til line
290-300 lbs x12 (curved bar pressdowns again)
45x15
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curved bar pressdowns
295-305x9 (squeezed a 5lb plate ontop of the stack)
alt db curls
no rest til line
50x12
40x8
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CUrved bar pressdowns
no rest til line
305x8
45x10 alt db curl
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Cambered Bar Standing Curl
70x20 (just to get some blood in the shit)
Curved bar pressdowns
250-260x18 (5 lb plate, and 45 lb plate pinned to stack)
alt db curl
35x17
curved bar pressdowns
no rest til line
245-255x20 (the larger numbers like 200 + on pressdowns are in POUNDS)
35x10 alt db curl
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Curved bar pressdowns
Dropset (no rest til line, see video)
270-280x10
245-255x5
95 kilograms x5
80 kilos x6
65 kilos x5
50 kilos x10
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Curved Bar pressdowns (tendons flaring up by this point, not pushing muscle failure)
no rest til line
95 kilos x20
80 kilos x8
65x5-8
50x5-8
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Alt Db curls (super light. Biceps are tender as fuck. just for a little pump)
20x35
20x10 hammer curls
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20x20
20x3 hammer curls
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20x30
35x15
KILL SHIT
see videos below
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Taking this week off. Next week I might get back in. My body needs some recovery time, otherwise my training will be at a much lower percentage than what is beneficial for me. The tendons, wrists, lower back could all use some healing time after this extended growth phase.
Now I will start leaning out some. Possibly until early next year before I hit another growth phase. I made some further gains this year, while getting much leaner than the sloppy 242 of last year, and matching all the upper body measurements of my 242 weight, but at 20 lbs lighter.
Currently chest is around 54 inches self measured. It may be 53 1/2 if I have someone hold the tape. Difficult to measure accurately solo. Though it never measures 54 when I do it myself, so it is continuing to grow. Waistline at 37 and navel 39 3/8.
Arms have been stagnant and were briefly one line short of 19 1/2, but now fluctuates between 19 and 19 1/4 cold.
Arms are the slowest to grow at this point, while my back and chest measurement grows several inches yearly, so far, since my return from the 2 year injury lay off.
I should be close to 60 inches on chest/back measurement within the next few years. Within 5 or 6 years I may hit it, but each year is different.
Right now I want more quality over pure mass. Since my metabolism is much slower. So for now I will lean out and lose some muscle and fat. Just by cutting calories, eating when I feel like it. Nothing strict. Just cutting carbs out basically and eating only a few times. Maybe I will hit 150-200 protein but at this point it doesnt really matter. My muscle memory is very good, and when I hit a growth phase again next year the muscle will come back in a month or 6 weeks. Only Ill be much leaner, cleaning off some of the sloppy weight.
Training may remain similiar since I lack restraint in the gym. Calories will be way reduced though. Protein on some days may be 50, 200 on others. Carbs will be mostly gone for now. No more then once a day Id estimate
This period serves two purposes. Clean off some of the sloppy weight and try to heal up some of my strains so that I can hit the growth phases harder.
Will start taking a fat burner or a few daily as well. To speed up metabolism. Cardio is unlikely but a possibility. I dont need it to lean out. Just modify diet and eat less. So its like a vacation for me. I hate to eat.
KILL THAT SHITComment
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Got some dirt cheap fatburners from walmart called Green Tea Fat Burner. In the vitamin section. 10 bucks per 90 capsule container. 2 capsules is 160 mg caffiene with some other shit. So at 6 caps daily , two bottles will last 22 days.
I find that the basics are good enough. So caffiene was all I was looking for to speed up metabolism. So I will take 4 to 6 capsules a day along with a monster energy drink (red or green tea version, only 20 calories per can, 160 mg caffiene) on some days, and my pre workout jacked.
This along with the lower calories should help to clean up the sloppy excess weight.
Then by next year will hit a growth phase from a cleaner base. Possibly by the end of this year but will see.
Diet as mentioned may be 200 protein on some days, 150 or less will likely be more common. Carbs will mostly be eliminated. Once a day at most.
Muscle loss isnt a big issue due to quick muscle memory during a growth phase. The muscle will come back much quicker then the fat will.
I will still try for PRs on certain lifts despite the calorie deficit and lost size. 225 bench for reps and maybe tricep extentions, barbell and dumbbell rows.
EXTEND THAT SHITComment
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KILL EM
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GRILL EM!!Comment
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Attempted chest and delts
Started leaning out phase a few days ago.
Just a few sets this session. Main issue being extreme light headedness from too many stimulants. Next time I will take the fat burners post workout and not mix em with the Jacked.
Joints still feel shitty after a week off as well.
Will most likely make up for this session later in the week:
(217 lbs after meal)
Flat Barbell Bench Press
bar x200 warm
135x30 warm
225x40 (12 reps from best)
Incline Dumbbell Presses
115x11
80x25
Joints tore up today. Lightheaded
DB laterals
45x35
50x25
Will make up for this session later in the week
KILL THAT SHIT
Comment
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Attempted chest and delts
Started leaning out phase a few days ago.
Just a few sets this session. Main issue being extreme light headedness from too many stimulants. Next time I will take the fat burners post workout and not mix em with the Jacked.
Joints still feel shitty after a week off as well.
Will most likely make up for this session later in the week:
(217 lbs after meal)
Flat Barbell Bench Press
bar x200 warm
135x30 warm
225x40 (12 reps from best)
Incline Dumbbell Presses
115x11
80x25
Joints tore up today. Lightheaded
DB laterals
45x35
50x25
Will make up for this session later in the week
KILL THAT SHIT
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Leg press, quads, hamstrings, calves, delts
Low volume, leaning out phase.
Skipped sleep to train. Painkiller with pre workout stims gave good focus today. Rest time helped with the joints.
Range of motion on leg presses varied today. First leg session in several weeks. Knees had some inflammation during extentions but during presses were not too much of an issue today. Until the 1000 lb set, they started to act up.
Focus for me now is maximising the pain and constant tension for growth during each set. So the pain is what I focus on increasing during legs. Even though right now is a maintenance phase, leaning out, training remains the same.
:
(216 lbs after previous nights meals)
Lying Leg Curl
no rest til line
95x25
140x15
170x5 warm ups
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200x12
210x10 (stack)
Dropset (no rest til line)
210x8
170x5
155x5
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Hamstrings not too tight today. These days the longer I take off the heavier I am able to train. Due to tendon and joint limitations limiting heavier training. I just choose not to take long breaks, but I will incorporate some breaks inbetween. A few extra days or a week as needed so that tendons and joints are good enough for a growth phase by early next year (most likely)
Leg Extentions
100x100 warm up
145x50 warm
195x50
235x40
220x50
Kept it light, Fucks with knees
Leg Press
400x100 (warm up)
600x100
700x80
800x70
1000x20
(Range varied today, see videos)
Dumbbell Laterals
No rest til line (just to pump some blood into the limbs)
30x40
30x10 alternating dumbbell curl
30x6 Laterals again
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Rotary Calve
no rest til line
170x50
230x20
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Dumbbell Laterals
no rest til line
60x20
55x10
45x10
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no rest til line
80x10
70x10
60x10
45x10
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45x30
no rest til line
70x15
60x10
45x10
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no rest til line
80x10
70x10
60x10
45x10
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no rest til line
80x5
70x10
60x10
45x10
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Will see what I will do for chest later this week. Left shoulder was fucking with me today but was fine for the laterals. Mostly in the front of the joint. Ill likely get in some form of pressing, if not Ill blast the shit out of long holds on flies again. Its not much but part of the process for me now is to keep shit rollin regardless of strains.
KILL THAT SHIT
videos below
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