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The floor freezer I believe for the beef liver. And the turkey medallions are between the pork and beef section I believe. At least that's how my Wal-Mart is set up. I ate a lb the other morning with some grits. Cheap and Good. I think it came out to 88 gms of protein for $2.50 lolTraining LogComment
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Chest and a few sets of delts
Super quick session today with my uncle. Havent trained with him in a long time. He was hitting legs so I just tried out his gym, The Zoo. Moved fast as a result of him never spending alot of time in the gym these days. His training style is very quick moving and I went in his truck.
There was very little rest between sets overall and only got in 3 sets or so, of delts. My neck was still slightly pulled out and compressed so it was better to have a quicker lighter day anyway today.
I hit delts twice a week anyway, once with chest once with back, so not a big deal. My chest actually got very sore the next day (today). New machines tend to do that. These plate loaded machines (which I did not check the brand) were much stricter and harder then the hammer strength machines I use for incline and chest pressing normally.
The incline machine for example is a very steep incline (only slightly inclined) but the plates load directly ontop of the handles pretty much. So there is not much leverage, and the machine doesnt take away the weight as much. Also they start off in a VERY bottomed out position. To the point I had to put 5 lb plates under the flat bench machine in order to get under it. Even then the stretch was very deep.
Incline I couldve probably used a 5lb plate to raise the handles a little but didnt. Super deep stretch on both. This is really forcing my chest to stretch above and beyond what I normally do with constant tension pressing. Though even when I lower all the way down on the incline hammer strength, My seat is set very low. So there is never a full bottoming out type of stretch at all. I do this to take pressure off my joints and also because I enjoy the overload of heavier weights that can be used.
My delts have always soaked up the most growth, rather than my chest when doing chest pressing. With this deeper stretch I really felt it more in my chest then usual.
So aslong as my joints can handle it Im thinking of now incorporating that into my routine. Maybe I will do both styles. Seat set up high to get that deeper stretch and then lower for heavier weights. I could actually just set my seat higher to begin with and make it much harder with the deeper stretch and not even need as much weight to begin with.
Since really I want to focus more on building at this stage. So next time to replicate what I did in this gym I may set the seat higher on the incline hammer.
Also the smith machine here felt much heavier. If I used this gym regularly then I would adjust quickly but it will likely be a rarity if I make it back there again.
Lying Down On Back , Plate Loaded chest press (similiar to hammer strength version but Zoo version. 5 lb plate used for a
little elevation)
90x60 warm
No rest til line
180x22-27
180x10 (Incline plate loaded machine)
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no rest til line
270x10 (flat again)
230x3 (incline again)
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Db laterals
45x30
320x4 (flat machine again, alternated sides for some of the reps)
incline plate loaded machine
270x5
Flat machine again
270x10
Incline Machine again
no rest til line
270x4
180x10
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180x8
Db laterals
50x30
Incline Smith Machine (constant tension style, heavier smith machine then the one at my other gym)
135x20 warm
225x12
225x8
Seated Machine Fly
210x10 (long holds)
240x5 (long holds, stack)
Db laterals
50x20
Incline dumbbell Press
80x26
Very quick session but got a MUCH deeper stretch than usual due to the way these machines are, and I will try to simulate that and incorporate it when my joints allow on the hammer strength incline and other press variations. Id like to mix these deep stretch style sets with my usual style where the seat is lower. Maybe finish off with this deeper style. And sometimes maybe do only deeper style reps so I dont need as much weight.
KILL SHITComment
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Back and a few sets of delts (Only 1 hour 30 mins to 1 hour 45 mins to train. Gym closed earlier than expected)
Quick pump session mainly. Light.
Eating is still way off. Capsule in throat has settled down enough to where swallowing is not really painful anymore. Acid is always bad though so working around that has KILLED appetite as usual, but has been worse than usual lately, is why I did the tests. In a week Ill see if there is any solutions offered but as usual I expect nothing.
Always try to be tactical in adapting and look at all my options. The more the better. Always find a way though. As I mentioned I still am not busting my ass with eating and I am still doing shit my way in a more lax way. Not giving a fuck. Just having some fun and growing for now. When I feel like it, Ill force it and amp shit up (diet mainly) and do what needs to be done for further growth. Im playing by my fucking rules for now on though. Otherwise shit ends up ruling you.
224 lbs after meal
No rest til line
Iso low row hammer strength
90x70
180x20
270x10
45x20 db laterals
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no rest til line
270x10 iso high row
270x10 iso low row (both plate loaded hammer strength)
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Db laterals
45x20
No rest til line
270x12 iso high row
270x8 iso low row
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No rest til line
360x6 iso high row
270x8 iso low row
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No rest til line
360x5 iso high row
270x10 iso low row
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No rest til line
270x8 iso high row (holds)
270x8 iso low row
180x10 iso low row (holds)
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Hammer Strength Pullover (plate loaded)
180x20 holds
230x12 holds, starting to fuck with compressed neck from last week, switched over
Db laterals
no rest til line
60x20
50x15
45x10
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Cybex Lat Pull (pin loaded)
190x15 (long holds)
no rest til line
250x12 (long holds)
180x10 (long holds)
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No rest til line
Long holds
305x5
265x5
205x5
165x10
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Db laterals
45x30
Gym closed 2 hours earlier then expected but was good enough. I wasnt looking to tear my joints up too bad after last weeks strains. Just growth/pump shit
Still returning from the massive 8-10 month break from training but in my second month back. So strength is maybe only at 85 percent or so. Pressing strength atleast. Hard to say with back strength as I was not testing heavy low reps with back in a very long time. Though generally all strength comes back at a fairly equal rate as everything grows back to where it was and adapts. Chest and back measurement is now back to its highest ever (from when I was 242, and Im nearly 20 lbs lighter now) at 54 inches around (54 1/4 was highest.) . Im assuming its not at the same quality it was with consistant training, but it shouldnt take long to break into new numbers with that size as well.
KILL SHITLast edited by Walking Beast; April 4, 2015, 12:24 AM.Comment
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Just hit 18 3/4 inches on largest arm cold (right arm). Chest at 54 inches cold. Legs in 27 range (havent trained em for many months).
This is good because i have really only been eating about 75 percent of what i normally would be when busting my ass. Sometimes way less. So right now i am gaining back most of my old size very easily.
Im sure it will get harder as i get closer and closer to where i was (19 1/2 inch cold arm), but chest is already right around its largest when i weighed 242 (54 1/4).
Size wise im not too far off. Shows that 200 grams of protein is not really needed to gain back old size or even keep it. Niether massive calories with my much slower metabolism.
Im growing on 120-150 protein most days the last few weeks, sometimes less
calories maybe 2500-3500, havent kept track.
Just a few months ago, after massive break, I had 16 or 16 1/4 inch arms and weighed 200-205. Now around 225 or slightly above. Gut and navel size is about the same. LARGE but it shows the gains have been old muscle returning atleast.
I had it in my brain that I was getting smaller since I have it programmed that I must hit certain numbers of food intake or shrink or not grow. Dont fall into that bullshit line of thought. No one has proven anything about protein requirements. Just eat and keep the scale moving is my advice. If the scale doesnt move then you need more. Just one of the many things ive learned after 20 years of this shit. Keeps shit simple.
Kill shitLast edited by Walking Beast; April 5, 2015, 03:14 AM.Comment
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Eating yesterday was ok, calorie, protein wise
french toast sticks (8)bowl of cereal for first meal (2 slices cheese)(40)7 slices cheese for second meal,(82)(21 oz milk)
(103)(WEIGHT AT 226 CLOTHED AT THIS POINT IN DAY, AFTER CREATINE DURING HOME TRAINING) 1 and half scoops whey protein shake (bodytec) for third meal, (139)1 and half scoops whey protein shake (bodytec) for fourth meal, (175)(6 tablespoons aminos
and string cheese)(211)
Just a bunch of left over type shit. I have alot of fish but have to be in the fuckin mood to make it. As I said, much more lax lately with my diet.
Regardless I hit 228 last night and woke up today at 225 before meals.
I have some creatine which Ill try to get in daily as well. I have a pound of L arginine coming in as well and PRO BCAA powder and Six Stars Preworkout Explosion.
So Ill use those supps. My uncle loves to take 6 grams of the L arginine daily. So he got me fired up to throw it into the routine. I have no planned dose, Ill see how I tolerate it.
Once those come in that will be about it for my supplement regimen. Much more then I normally take. Normally I just take a pre workout powder and thats it. Training days only. (4 days a week usually at most).
Im on the test replacement as well so thats a definite factor. Plus all the muscle memory. Shits easy so far , getting back.
Also I did about 19 sets of arms with my 25 lb dumbbells (its all I have here). Very little rest just pure pump and burn shit. Its so light that I experienced zero soreness the next day, but the holidays cut out one of my training days.
KILL SHITComment
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Chest and delts
Deep reps today , but despite the extra depth and difficulty of the added range of motion, I was still stronger than I was 2 weeks ago with less range. As a result the sets with less range were also alot stronger.
Neck is still compressed. Meaning, when I just pull out my neck to the point where I have to turn my entire body to rotate my head, it takes 3-4 days to be decent enough to train around again. With the compression its more like a pain in the disc and spine itself that radiates stiffness throughout, for weeks. Regardless it didnt prevent anything today. Shoulder joints are starting to flare up a little again, which is understandable with the 500 lb sets and heavier weights being used again.
I did incorporate the deeper reps for more size building, deeper contraction, but even with maximum range (as much as I can get without fucking up my joints) the weight is still 450 lbs and on the rise for a working set. Its just the nature of the beast. With the lower seat sets the weight and reps is increased but not really by that much. 450x4 with fuller range, 450x7 with the usual range. So its not a big effect for me. I will also adapt to it and get stronger within that range as well.
Strength is on the rise fast now as well as size. I hit 500 lbs for the first time in a while, since ive been back, and its only 8 reps from best, and the 450 set is about 10 reps from best. Thats not alot for me the way I regain old strength and size. Its multiple rep gains weekly when coming back. I hit 450x3 only 2 weeks ago, I hit it for 7 this week after doing a strict set and some pre exhaustion prior. I could probably have hit 10 reps if I did it fresher. So thats a minimum of a 4 rep increase in 2 weeks. It slows down as I hit peak strength again but it shouldnt be too much longer. Maybe another month or two at most I think.
Last week I went much lighter for chest and did all deep reps with completely different equipment at another gym. But regardless got stronger this week.
I want to last longer this time so I may shift my focus into more bodybuilding deeper reps and less rest, etc. I usually wait until Im fucked up and then change shit , then finish myself off and take myself out for a long time. Repeat. If I can avoid that cycle then I can last longer and be more consistant and reach my largest size and strength, since metabolism is slow now, but when I train its all about that exorcism before the result.
I have some more supplements coming in as mentioned. L arginine, amino acid powder and another pre workout. Ive been trying to take the creatine when I can even on off days, but cant get it down every day due to acid.
I havent even started training legs yet. So to be only 14 lbs lighter then I was (242) after 2 months back is not bad, without even hitting legs yet. May introduce it soon. Legs were fucked up.
Eating is still 50 percent to 75 percent of what I normally would eat to grow. Ive been very lax with my diet now as mentioned. When needed I will increase it again but for now its working fine.
226 lbs after some waffles and milk throughout the night
Hammer Strength Incline Press
Full range to just short of lockout, some locked out, deep reps, Seat set to 15th indentation. This is as deep as I can go without pulling my joints out of socket
90x60 warm up
180x40
270x15
320x12
410x7 (see video)
450x4 (See video. this is half a rep stronger then 2 weeks ago with less range of motion)
Back to the usual Low seat setting I normally use
450x7 (see video. About 4 reps better than 2 weeks ago at this range)
500x2 (see video. First time fucking with this weight since ive been back from the massive break)
No rest til line
see video
450x5
360x12
270x11
180x10-20 (dont feel like reviewing this set in the video)
90x20
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DB incline press
90x16
80x21
Incline Smith Machine Press
Full range today, all the way down touching chest, just short of lockout, some locked out
135x25 warm
225x15
275x8 (Constant tension style for this set. Down to about chin level then back up. Wasnt confident in my shoulder joints and neck this set)
225x8 (Full range again and slow reps)
Hammer Strength Wide Chest press
90x15 warm
180x12 (holds)
No rest til line
Holds
270x8
180x6
90x65 (rest pause this set)
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Hammer Strength MTS Pin Loaded Shoulder Press
No rest til line
Stack x 12-15
???x6
???x5
???x4
???6
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Down the stack basically, didnt take the time to read the numbers today
Seated Machine Fly
Long holds
no rest til line
230x10
165x6
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Fatigued quick today
No rest til line
310x5
235x5
190x5
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Db laterals
45x25
no rest til line
55x20
50x10
45x10
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No rest til line
65x15
55x10
45x10
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No rest til line
70x10
60x10
55x10
50x10
45x10
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KILL SHIT
videos belowLast edited by Walking Beast; April 7, 2015, 03:35 PM.Comment
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Good stuff man. I read taking 6 to 10 gms of l-arginine before bed was a good dose. I may try it out and see. My only supplements i'm taking at the moment are TN Hydrolyzed Whey, Pro source Hyde pre-workout, and ZMATraining LogComment
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Appreciate that shit brotherOriginally posted by CMC191 View Post
Heres the last one that uploaded while I was passed out
Hyde was a pretty good pre workout. None of them really work for me anymore as Im pretty immune to stimulants but I switch it up sometimes to try to get some more effect from them.
Sounds good. I want to try taking L arginine throughout the day
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