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how ya been bro? Life goes on and we get older, and I'm more of a loner these days than ever. peace.Originally posted by Walking Beast View PostComment
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Here is a link to one of the first useful channels ive found on youtube, in regard to hardcore lifting
https://www.youtube.com/channel/UC9o...I9Hr6i3Y2yGG_Q
Most of the "fitness" channels provide generalized bullshit for the weak minded. This dude clearly put in the work and has a solid perspective on training related shit. He has a more unconventional view as well, so those that get something out of my training and the perspective I put out may get some useful ideas from the channel. Ive rarely disagreed with the information he has put out. Its good to get ideas from all sources.
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Thanks for the link. I Like the no bullshit attitudeTraining LogComment
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About to TRAIN SOME SHIT. I think arms. Ive been trying to keep back training farther away from my chest sessions. Only because Im rehabbing the area and the rowing does pull on the pec tendons. I replaced my phone so the video quality should be similiar, on whatever sets I film. Its a different model but seems to be the same shit. My model was a galaxy s3 which was old already. I did not want a larger screen as I already think my old one had a screen that was too big. I enjoy keeping video records of my training though, so I wanted to maintain that feature. I use my phone for very little aside from the filming.
Heres some more diet postings to show what Ive been doing and give a general idea:
tuesday
Big100 metrx protein bar for first meal,(32) Big100 metrx protein bar for second meal, (64) 12 oz shrimp for third meal, (150)Big100 metrx
protein bar for fourth meal,(182)(18 oz skim milk)(209)Big100 metrx protein bar for fifth meal,
(241 protein)
Wednesday
seasame chicken and brocolli,cookie for first meal, (60)Big100 metrx protein bar for second meal, (91)(20 oz skim milk)(118)Big100 metrx
protein bar for third meal, (149)(20 oz skim milk)(186)(18 oz skim milk)(221)(pumpkin seeds)
(245 protein)
200 protein is still my minimum target but its really just a minimum. Most decent days would be higher. So I havent really stuck to consistant 200 gram days for a very long time. When Im gaining size or even now leaning with restricted intake, the protein tends to range more in the 220-350 plus for a mass gain phase and 220-275 for the leaning phase. Though exceeding 300 is way less common for me. Im more about increasing carbs and overall calories before protein. Since Im leaning now Im taking in a decent amount of protein to make up for lower calories. Ive been going over 2000 calories on some days, but not by a hell of alot. I assume 2000 calories is what I normal non active person MIGHT burn. Im sure it varies immensely. I range from 225-243 lbs and I am not exactly inactive. Though I only train 3x a week now, I fucking train. I think even at rest I would burn more than 2500 calories, but I really dont know. This is all experimentation when it comes to leaning. Very new for me.
If I train arms today it will be fast moving pump style. I have not really been loading up 300 lbs on the stacks because I basically bent all the pins in the gym and for whatever reason, there is too much friction now with added plates. They grind the cable or some shit. its no longer smooth. That friction is more of an injury risk for elbows if I grind through it. So Ill mostly stick to my 210 lb pressdown "cardio". Thats basically what it is with the reps getting so high. Everything feels alot heavier after 50 sets of little to no rest however.
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Originally posted by CMC191 View Post
No problem. I try to share whatever I come across that speaks to me or that I find useful. I really believe that its all the small shit that really forms the end result. Whether it be small ways to keep the fire burning, diet or supplement changes, training tweaks. Anything. This was the only channel that I found to be legit for the reasons I train, and Im sure others who frequent this journal.
Anyone who holds that kind of size in thier 50's is someone I would want to absorb information from.
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Arms
Leaning out phase, Light and mid volume
Arm strength seems to be mostly back if not back. Makes sense since arms are only 1/4 inch off from peak size. The 210 lb stack felt extremely light as I banged out 46 reps straight without any rest pauses before dropsetting down the stack on pressdowns. 40 reps also on the vbar version which usually is a weaker angle for me. Probably could have banged out a few more but that was a good indicator of strength coming back. Also hitting the 60x11 on alternating dumbbell curls, but the strict version with palms facing forward, was good today.
I only went up to 255 lbs for 20 on pressdowns, adding a 45 lb plate to stack, but I did it with friction, since the plates cause grinding on the cable lately. So I have not been pushing for 300 lately. Ive done 300x30 and can probably hit that now without the friction. I need way more weight than I can put on the stacks if I wanted to get down to 12-15 reps, or just alot of pre exhaustion. So thats why reps are usually very high for triceps.
This new phone camera has shitty picture quality. Atleast with the front camera. Next time Ill try the rear camera. However I think next month I will order a dedicated camera that shoots in 1080 p. This means I wont break my phone in the gym and should be better quality since thats all the device focuses on. I found one on amazon for 42 bucks. No purpose to bring my phone in the gym anyway. I just did it to film. I use airplane mode so that there are no interruptions with filming.
My sleeves and wraps are pretty worn too so I may replace those next month as well. I may start adding some quality carbs in the form of this karbolyn powder I ordered soon. Around my training. I think that may help with muscle fullness and retaining the muscle. My training probably burns a good deal of calories. I have no idea of my resting calorie burn throughout the day. So Im experimenting now with leaning.
Leaning is much different than what Im used to. Easier in many ways since I dont have to consume a high volume of food. More complicated though for sure. Gaining muscle is very simple in concept. Eat a shitload of food, train hard with enough volume, rest and grow. The execution is more difficult but its very simple to understand. I really only ever focused on eating as much as I could daily and extreme training routines. This is definately new, but so far Im leaning slowly and still gaining my old muscle back.
A protein bar before and after training has been working very well. It puts me at only 800 calories by the time training is done. It also means my stomach isnt bloated during training, and I have not had as much acid interruptions during training. I was able to drink the entire amino acid creatine mix during training plus alot of extra water, without any issue. These protein bars are the big100 version by metrx with 400 calories a piece. Maybe I should switch to a lower calorie bar but I will definately use these when I decide to grow again.
Im keeping shit extremely simple now. Mostly milk, protein bars and maybe one or two protein meals. Still its very easy to go over 2000 calories so I have to try not to exceed it too much. Im often in the 2500 range, sometimes 2000. Try to avoid 3000. If my calories or too high I will still aim for my 200 minimum of protein, so sometimes that moves the calories up.
Started with biceps because the gym was fucking packed. Usually like to alternating bi and tricep training together. Doesnt matter though because its good to switch shit up. Same reason I started with v bar pressdowns.
Strangely I had way more tricep endurance and strength so the area has been regaining strength fast. It may have something to do with my biceps being pumped prior to hitting tris. The biceps may provide some stabilisation when they are pumped first, since the arm is so tight. Cant say until I try triceps first again next week.
226 lbs after protein bar
Strict Alternating Dumbbell Curls (palms facing, no twisting, slow with some holds mixed in)
35x30 warm
No rest til line
60x11
50x3
40x5
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no rest again
50x10
40x10
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Alternating Dumbbell Curls with reverse curl negative
No rest til line (see vid)
60x8
50x5
40x5
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No rest til line (see video)
65x5
40x10
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No rest again
60x4
40x6
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V Bar Pressdowns
no rest til line
KILOGRAMS for pressdowns unless noted
35x50
65x20
95x20 (210 lb stack)
-=-------
No rest again
95x46 (Good endurance today with the stack. Felt super light. V bar is a weaker movement for me)
80x10
65x20
50x20 +
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No rest til line
95x25
80x15
65x10-15
57x20
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None of these really to failure, just burning shit up
Curved Bar Pressdowns
no rest til line
95x40 (Good endurance again)
80x20
65x10-15
57x20
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No rest til line
255 lbs x 20 (Alot of friction on the cable. Adding plates to the stack does this lately)
95 kilos again x 20 (210 lb stack)
80x10
65x10-20
57x20
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No rest til line
95x15
80x20
65x15
57x20
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Seated Cable Curls (Isometric type holds at the top of most reps. Squeezing as hard as I can at the top. The weight was not really the main source of tension here. Felt this the most in my biceps out of anything)
no rest til line (Isometric holds on most reps. Maximum tension)
45x10
40x10
35x10
30x10
25x10
20x10
15x10
10x20
5x20
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No rest til line
20x??
And then several more sets with 20 for reps. Didnt count at the end
KILL THAT SHIT
videos belowComment
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Ive been going through those big100 metrx bars rapidly. That may be the next thing I tweak. These would be perfect for a growth phase, ontop of other food, but for this leaning phase 400 calories a hit is probably overkill. 400 calories is alot for 32 grams of protein. Shrimp has about 78 protein for the same calories. Ill see about switching to a different bar.
I really do not have a solid plan right now for leaning. Sometimes my calories are higher but my carbs are still very low. Maybe a protein bar with half the calories will make a difference. Im keeping shit real simple for now. So far progress is steady, but Im looking to constantly adapt to keep it that way.
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Man I think the you will look pretty good once you cut some fat off, seems like you are still pretty thick under that big ass shirtTraining LogComment
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good shit budTraining LogComment
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Originally posted by CMC191 View Post
Appreciate that shit brother
It hasnt been as bad as I thought, as far as muscle loss. Im still very early in but I think I still have a little muscle to regain from the break, while still leaning. Im actually 2 lbs heavier than I was when I started this leaning phase. Though Ive lost 2 inches on waist and navel measurement. That and the muscular measurements have filled back out mostly. Its more of a deflation that happens during breaks but I believe that muscle earned is always there. Atleast at this stage. Never fucked with heavy consistant hormones. Usually within the first 2 weeks I can make massive gains after a break. Regaining old muscle size. I think its mostly a matter of the muscle filling back up with nutrients and liquids. Not really any new muscle gained. The cells seem to fill back out.
My arms were 18 3/4 inches cold back in 2004 when I was 195 lbs. So the arms shouldnt change too much. Back and chest should be mostly muscle too since thats my strongest area, back. Last time I was at 36 inch waist my chest was 49 inches and arms were 18 1/2. That was in 2009 when I was 202 lbs and carrying alot less muscle. Strangely I trained a hell of alot heavier with curls and rows. Currently I shoulder press and tricep press alot more than I did. Chest is damaged so that is light shit for now. With chest I made huge strength gains using almost purely machines. After 3 pops thats not the case currently. Maybe when it repairs. Its interesting to see growth with new methods and adapting, rather than continuous progressive resistance. Ive progressed more in the amount of volume and intensity I can get in a shorter period of time. Also with holds and shit like that for back. Seven inch gain since 2009 on chest/back, so it will be interesting to see how much of that holds when Im leaner. That shirt can either give two appearances for me. Either it will be way oversized on me and make me look much smaller or it gives a larger appearance by the way it drapes over the muscle. I use it because I dont like to have outside interferrances. As far as emotions affecting training. When I saw myself in a tank top all the time I would be very aware of size loss. It could impact my intensity and state of mind during training. Once I get lean enough Ill use the tank top sometimes to see where Im at.
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Here also was yesterday's diet:
Big100 Metrx protein bar for first meal, (31)Big100 metrx protein bar for second meal, (62)12 egg whites for third meal, (122)(pumpkin
seeds)(146)Big100 met ** protein bar for fourth meal, (177)(18 oz skim milk)
(204 protein
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