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Walking Beast's Journal

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  • About to hit some chest and delts. Official start of my growth phase today. Ill repeat some of the details later in my actual training entry. I have a few targets in mind today. Im looking to hit 360x21 plus, 410x14 plus, 450x8 plus as possibilities for the hammer strength inclines. Same form as the last weeks. Not bottoming out but locking out or very close to it.


    Soon I can bring back some of the harsher movements. I was saving my shoulders for a growth phase. So I did easier movements on my joints for shoulder presses. Maybe Ill bring back dumbbell shoulder presses soon. Maybe even smith machine militaries. Iso lateral hammer strength shoulder press is also pretty harsh on shoulder joints. Maybe Ill bring those back soon too. I havent decided what my main shoulder movement will be, but things will start to be amped up again in all areas. Without completely anihilating myself of course. I want to last the 10 weeks of the phase this time.


    I realise alot of my writing is very redundant but there is a few reasons behind it. Its much quicker for me to scan through my own journal and see what I was doing, where I was at when things are repeated. It also saves time for those scanning through the journal. Otherwise I would write my reasons behind a routine once and it would never appear again. I am very thorough and detailed like that and the repetition makes it much easier for me to see whats going on at a glance. I dont want to have to read all my entries to try and discern certain things.


    Its first and foremost my personal journal. Copied and pasted from my actual journal document. Its also much more organized and quicker for me to scan my workouts on the forums. The video is right with the workout routine. When I go through my files its alot more back and forth. Thats why I have multiple back ups online and physically. I consider it a positive when someone derives something useful from it though. I do it either way for those reasons. So feedback is never needed but I enjoy having genuine interactions with other driven lifters. Regardless of goals . Im never one to judge, but I do come down hard on those who make excuses. My thought process is that , if you dont want this shit than find something else you are passionate about. Dont waste your time and energy making excuses. Whenever I have a new obstacle, which is frequent, my only thought is how to navigate or blast through it. Im not thinking about what excuse I can come up with to quit. I believe many of us are much more capable than we might think. So its not neccesarily that Im degrading someone. Most likely I believe there is more potential there and if Im providing feedback its not to sugar coat shit. I believe we should all be constantly striving and adapting toward new solutions and even plan what we can in advance so that we are prepared for what comes our way.


    I only say this because some people interpret my journal as a hateful type of thing where Im looking to dominate or degrade others. Its really the opposite. My position is just very strong against people who claim to want something but then have excuses and claim that its impossible, etc. I dont even want to get started on talking about where I came from , but I will when people start bringing that type of negativity in the journal. Otherwise I dont think anyone will have any problem with me during general discussions. Im not exactly how I appear with some of what I write. It gets taken out of context. Those who interact with me may be surprised that Im humble.


    Im a lurker myself when it comes to absorbing information, so I understand completely. I encourage anyone who has hesitation and some desire to interact with me, to do so and see what happens. Rather than assume. Im interested to know your goals as well and to discuss different tactics that we can all use toward our goals. I dont need a reason to post my thoughts in here, and I dont expect anyone to post things in accordance with a certain timing. Im against all that social bullshit. If something is on your mind and you think it might be beneficial to discuss here, I encourage you all to do so.


    KEEP KILLIN THAT SHIT !!
    Last edited by Walking Beast; November 21, 2016, 10:43 AM.
    Journal: http://forums.musculardevelopment.co...ad.php?t=50558
    Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

    Comment


    • Chest ,Delts, Rear Delts (overhead pressing , seated laterals, trap focused laterals)






      First day of clean growth phase. Light and low volume






      This is the first day of the growth phase. Main changes will be aiming for 300 grams protein minimum daily, leg day added in, and some more overall volume in certain areas. Also more record attempts most likely, as well as hitting some harsher movements for shoulders. Harsher on the joints. Not sure about that part yet though because my spine is real compressed lately. Alot of lingering pain from that vertical force. Ill see what I can get away with. The hammer strength iso lateral press put some bad pressure on the area, so I didnt push it.


      Main focus is just going to be clean growth. Mostly protein and not massive calories this time around. Alot more contraction focused work for size. Strength attempts will only be done on main movements. Usually the first movement of a specific bodypart. Not with all muscle groups though. Record attempts wont really be light but relative to what I could be doing for lower reps. Ill try to avoid low rep record attempts as they are very damaging at this stage, with the amount of weight I need to hit failure in a low rep range.


      Strength has been slightly plateud on the hammer strength inclines the last 2 weeks. The 410 set has gone up though the last 2 weeks. It should start moving up again soon though. Since Ill be eating for size again. I was hitting current records while just eating for maintenance and below.


      Im still not back where I was at, repping 6 plates a side (540) but Im not too concerned about that now. My chest is still compromised from the 3 pops. The tenderness seems to be gradually reducing though. The area is feeling more re inforced and alot stronger and more durable. Still I probably should just work on repping 450 for high reps for a while and not push beyond that. Even that is risky. My main concern is when I start the first rep on a chest press. Once I get beyond that the weight feels much lighter. Initially Im paranoid the shit is going to pop at the bottom, as it already has 3 times. No discoloration yet, but still have to be careful. Id like to avoid that for a while again.


      I finished off chest with cable flies but keeping arms straight instead of bending the elbows. Much better contraction in my chest this way. The cable flies were good since they didnt fuck with the area. The other fly machines were causing me issues. Got a great pump from these as a finisher. Will likely keep them in now.


      I still cant push my shoulder pressing too heavy because of this spinal compression. I already have atleast 6 ruptured discs so I have to watch out for that shit.


      Ill gradually increase what I can though witout taking myself out. I always have to manage that balance of pushing as far as I can but stopping before something breaks.


      226 lbs after meal, Fasted yesterday for bloodwork


      Chest Rehab


      Hammer Strength Incline Press (plate loaded) (Full reps but not bottomed out, just short of hitting bottom stoppers)




      No rest til line (Just warm ups. Mix of full and partial reps)


      90x60
      180x20
      270x10
      ------


      360x20 (See video. This should move up soon now that Im eating for growth)


      410x15 (Recent PR for this style. Ive done 540x5 with full range reps hitting stoppers, but havent really done full reps in a long time. Gained alot of upper torso mass since then, so its hard to say where my strength would be if healed. Was hitting 560x20 constant tension style. See video)


      No rest til line (see video)


      450x8
      360x6
      270x8
      180x10
      -----




      Hammer Strength Wide Chest Press (plate loaded) (Full reps with holds, Not usually bottoming out)


      No rest til line


      180x25
      270x4


      -------


      No rest again


      270x8
      180x10
      ------


      180x35 (Brief rest pauses only)




      Hammer Strength Iso Lateral Shoulder Press (plate loaded)




      Full reps (seat set to line below 10. These were compressing the fuck out of my spine. Didnt push it)


      no rest til line (warm ups)


      90x20
      180x20
      270x6
      ------


      no rest til line (see vide0)


      360x5
      270x10
      180x20
      ------


      Seated Dumbbell Shoulder Press


      65x25 (not to failure, but stopped early since was compressing spine. This was supposed to be a warm up for heavier weight. The seat here is also sloped downward making me slide off)




      Dumbbell Laterals (trap focused version)


      no rest til line


      45x40
      55x10
      60x10
      50x10
      45x10
      ------


      Again no rest


      70x20
      60x10
      55x10
      45x10
      -----


      Seated Strict Dumbbell Laterals


      15x50 (With holds at top. Brief rest pauses only)


      Seated Cable Flies (With arms straight at the full extention. Better chest contraction)


      Holds and long holds, Squeezing hard at peak contraction




      No rest til line


      30x15
      90x10


      ------


      110x8
      90x8
      90x8
      90x8


      Was just aiming for pure pump and contraction. Was being careful not to overload the injury. Chest was swollen with blood in a good way.


      Reverse Machine Flies


      No rest til line (long holds on all of these)


      130x15
      210x10
      ------


      No rest til line


      300x5 (regular reps)
      240x5 (Long holds for the rest)
      210x10
      180x10
      160x10
      130x10
      ------


      Videos below


      KILL THAT SHIT
      Journal: http://forums.musculardevelopment.co...ad.php?t=50558
      Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

      Comment


      • Journal: http://forums.musculardevelopment.co...ad.php?t=50558
        Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

        Comment


        • Journal: http://forums.musculardevelopment.co...ad.php?t=50558
          Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

          Comment


          • Journal: http://forums.musculardevelopment.co...ad.php?t=50558
            Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

            Comment


            • Journal: http://forums.musculardevelopment.co...ad.php?t=50558
              Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

              Comment


              • Now that ive started a growth phase Ill post some sample days of my diet again. I dont find it too useful during a maintenance phase to post it here. Here was today's diet:




                footlong bacon,egg,veggie sub for first meal, (56)


                footlong bacon, egg, veggie sub for second meal,(112)


                12 oz shrimp and bag of rice for third meal, (202)


                2 scoops MTS whey sludge for fourth meal, (252)(4 string cheeses)


                (272)Can of sardines for fifth meal,




                289 grams protein




                I was out of protein bars so that will make it much easier to hit when I get them again. I also didnt use milk today because acid was pretty bad. The MTS whey made into a sludge or pudding is easier to take down than a shake but still gives me acid.


                I will use it sometimes to fill in gaps. Ill probably get some oats and try mixing it with oatmeal soon. May reduce the acid, or atleast Ill get some clean carbs with the meal.


                The reason for the two footlong subs was because I fasted yesterday for bloodwork. I wanted to make up for missed calories and that was an easy and quick way to do it.


                Most of my meals are protein heavy lately. Milk is usually constant throughout the entire day. Not today though. Everything is usually made at home , so its rare I get footlong subs or any take out food.


                Ill try to keep in that 300 range though atleast for now.


                KILL THAT SHIT
                Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                Comment


                • Chest is still very sore. Most likely from the addition of cable flies at the end of the chest portion. Seated with arms straight at the peak contraction, held, really tore up that area, as a finisher. Ill keep those in the routine.


                  Im still rehabbing the area but more options are opening up for movements to add in.


                  KILL THAT SHIT
                  Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                  Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                  Comment


                  • Today's intake






                    (18 oz skim milk)(27) 4 large sausages for first meal, (8)


                    (18 oz choc milk)(114)(raw nuts mixed)(126,estimate)(4 string cheeses)(146)(18 oz choc milk)(183)


                    12 oz shrimp and bag of rice for second meal,(273)(18 oz choc milk)




                    303 grams protein






                    Here you can see a more typical eating day for me. Only 2 sit down meals, no shakes or bars but still 303 grams protein.


                    When I pick up some more protein bars then that will be the main change. Ill use 2 or 3 daily to fill in the gaps.


                    The 18 oz of milk is based on a container I use. One of them has 18 oz listed as the capacity, however three of those completes a whole container of fairlife milk. So my estimate was 3 grams of protein off for each container. Not that significant but made the fix regardless.


                    About 80 oz of milk total making up alot of the calories and protein. Every day is different though. I have a number of staple foods that I constantly mix and match to hit my total. Tilapia, beef patties, 12 oz shrimp bags, instant rice bags (for carbs), milk, protein bars, string cheese and nuts or seeds as inbetween meal fillers. Theres more but those are some of the main. At times I used alot of peanut butter as well. Id just eat 10 tablespoons as basically a meal. However it was listed as an inbetween meal feeding. Still the protein in these inbetween meal feedings can be on par with a smaller meal and the calories can sometimes exceed actual meals.


                    The main concept behind my diet is maximising my shitty digestion and hitting my target numbers by any means possible. Any combination of meal timing and foods. Big meals work better for me often, with constant inbetween meal feeding. Ive reduced filler foods for now though. Im focusing mainly on hitting my protein number of 300 with much less carbs overall.


                    Ill be using chocolate milk again for more incentive to consume milk heavily. Skim works but is more bland. The fairlife chocolate milk has 50 percent less fat and 50 percent less sugar plus 50 percent more protein, as far as I remember. So its not as sugar dense as regular chocolate milk.


                    KILL THAT SHIT
                    Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                    Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                    Comment


                    • Today's intake:




                      (bag of broad bean snack)(24)Big100 met ** bar for first meal, (55)(4 slices cheese)(75)(cereal with milk)(90)


                      Big100 met ** protein bar for second meal, (121)(18 oz skim milk)(151)(7 slices cheese)(186)(20 oz skim milk)
                      (216)(cerea with milk)(231)


                      Big100 met ** bar for third meal,(262)




                      262 grams protein




                      Important to show bad days too. I didnt push myself today as far as the diet. I have to constantly force it or it doesnt get done. Hate to eat as I always said. The protein was about 40 grams off which isnt a big issue, but I would rather eat some real meat in my diet as well. This was all protein bars as meals basically. Stomach has been extremely inflamed and bloated too. Alot of stomach pain all day long.


                      While my drive isnt nearly what it used to be for this whole regimen and Ill never spend 1000s of dollars a month on anabolics (Most Ive ever spent in a year was probably under 400, before starting HRT), I do believe keeping a protein average may be a useful tool. I used to record carbs, protein and calories daily. I dont feel the need anymore for that. If Im not growing then Ill just up my overall calories which is easy enough for me to see on a scale. Need to get a working scale again eventually.


                      Ill take a weekly protein average during this growth phase. At the end of the 10 week phase I will get the daily average of protein intake. This will give me something to work on in the future and try increasing. I can also see what amount of protein is giving what result, etc. I realise Im missing all the other macros but this gives me some general idea to work with. The more information and detail the better. Im not going crazy with the details now but this should give me some insight atleast in terms of how much protein is working for me. The quality of each source is different and responds to each individual differently, so there are no clear answers but it gives me something to work with.


                      I made most of my gains on 200 protein range with much higher calories, as mentioned. So the protein is still higher on average than what I did prior. I dont really believe in super high protein intake. I raised it this time because Im cutting all my other carbs and calories way down, to try and gain cleaner mass overall. Its still experimental.


                      As I said though, I am aware of limitations that Ive set for myself. I dont use this as an excuse so much, but what I mean is, I am limited to some unknown threshold of size being on low anabolics and even limited on the food I can afford to take in. Though I could eat cheap and probably do 400 protein a day, I just havent tried that yet consistantly. Its not so much an excuse as a reality. A valid excuse I would say. At some point I would need to use heavy anabolics and heavier food intake to be massively larger than I am now. My training intensity or volume has never been an issue, especially when my body isnt damaged, like with my chest now.


                      Still I plan to get much larger and stronger. It will just be a slow process. Size progress has been good since 2007, when I came back from the 2 year lay off. Except for my arms which never got larger after 2012. Not measurably larger. I was much fatter when I first hit 242 lbs in 2012. My arms were 19 1/2 cold. Now they hit 19 1/2 cold while being much leaner. Even still, Im used to seeing actual tape increases. Maybe my arms did add more muscle since they are holding the same measurement while being leaner, but I never had to consider that before when growing in the past. I am starting to look at things that way now though. Im not only focused on muscular measurements now, but also trying to lower my waist and navel measurements at the same time, and taking that into account.


                      KILL THAT SHIT
                      Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                      Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                      Comment


                      • About to hit some back and delts (mostly trap focused laterals, probably no presses). What I call "delts" has really morphed into traps alot of times. Not always. On chest day I do direct shoulder pressing as well as the trap focused laterals.


                        Reason being is that it used to be down with more side flare and delt emphasis. As joints changed it became more trap focused. It does still hit the delts though, just not as much as the traps. There is alot of black and white with training, diet, so its not always easy to explain or make constant modifications (gets confusing to change terms often). Videos are great to illustrate though.


                        For back Ill start with chin ups most likely. Ill go to the other gym this time. The one where my legs dont get jammed into the machine during chin ups. That was a major issue. Im top heavy so my legs swing forward automatically when in chin up position. So I need clearance with no shit in the way.


                        Ill aim for 34 plus. Well see what happens but I like that there is atleast ONE back movement that I can aim for PRs on without injuring myself or causing any damage. I dont really aim for PRs on any other back movements. Requires way too much weight and reps. Though I can aim for records today on the new upright lat pulldowns Ive been doing. New form as shown in last weeks videos. So maybe Ill aim for 295 for 5-10. Hard to guage where Im at because its a new movement, and I adapt very quickly strength wise to new movements, usually. I may make larger jumps when first leaning a new style and adapting to a new rhythym.


                        Everything else is probably going to be much lighter and pump and contraction focused. Im trying not to demolish my shoulders for now. I could start hitting low cable rows with 350 plus again and aim for PRs there or 285 for 30 , but that is always more dangerous. My back has been pretty strained so Ive avoided low cable rows. Maybe Ill hit em today or soon. I should resist going that heavy or high rep but restraint is not my strong point. If I start aiming for PRs on that movement then it would be best to try that at the end of the growth phase. By that point injuries arent as subsantial since I got most of my results and I dont need to last much longer. I can take bigger risks at that point. Its not best to do so in my first week of the phase.


                        KILLLLL THAT SHIT
                        Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                        Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                        Comment


                        • Before hitting back, Ill summarise and try to clarify a little more about what I said earlier.


                          The reason I mentioned using very low anabolic doses infrequently and being on a poverty budget, is so that other lifters can get some idea of what they may be able to accomplish in limited circumstances. Im very efficient with budgeting because Ive never had alot of money to work with. Therefore I dont have pets, girlfriends, kids, none of that shit. I have specific ideas of how I want to live, and Ive focused my energy on being able to pursue weight lifting in the way that I do. My car is 10 years old and paid off. I got my place during the housing crash and its paid off. I keep my bills very low. I dont need alot of space. I dont eat out and I know how to eat cheaper when need be. Small place means very small bills. I dont need any excess. Ive never been interested in that. I always just wanted to pursue my training mainly. Thats always been my vent for my demons, and kept my mind somewhat controlled. Maintaining that was always priority one.


                          So there are sacrifices and prioritizing needs to be done. If you have more resources then this is less significant. My point is you dont need alot a anabolics and you can afford to eat enough if you prioritize getting it done. You can still get as large and strong as me. I believe anyone can atleast get to my level. Its just been a long and very persistant thing. Thats the hardest part is keeping ontop of the shit.


                          Im not big on percentages but just to give a general idea of what Im trying to say Ill use them. Im not saying anything is so simple as that. Training is maybe 15 percent of the fucking endeavor. You can bust your ass training, do maximal muscle damage. Youve only just completed 15 percent of what needs to be done for that day. Thats not shit when you think about it.


                          I spent most of my lifting by doing maximal damage in the gym to vent my demons. Not optimal for getting larger or stronger obviously. Not advisable for those looking to get better in those areas, but I was aware and that vent took priority for ME.


                          To get size and strength results maximally, you have to be willing to eat continuously when not in the gym on a consistant basis. Once you start to max out your drugless ability you then have to start on anabolics. Once lower doses become more ineffective that has to be raised too.


                          Eventually to reach a real freakish level of size, you need massive doses of anabolics. Its common to spend several thousand on anabolics monthly.


                          I still believe I will get pretty massive the way Im doing shit, but very slowly. Obviously wont have the advantage of huge synthetic gains. I will never get to a size that I view as massive, but in retrospect it should be considerable. I was 105-115 I estimate when starting. So its already alot of body mass that ive gained in 22 years. Even if I abused hormones I would never be satisfied anyway, and realising this I can save myself alot of damage and money. Not that I could afford that shit anyway.


                          Im practically fucking natural compared to what I see used on these forums and by even amateur bodybuilders. I only bring that up to say that you can probably do way more than you believe.


                          Anyone who is smaller or weaker than me now, can be much larger and stronger than me later, I believe. I think everyone pretty much has that potential. Not many would want to sustain that lifestyle longterm but thats up to the individual.


                          I have major digestive issues, many strains and injuries. I hate to eat, bad nerves. I cannot afford alot of anabolics, so Im basically on HRT instead. If I want to eat easier food to take down, shit that tastes good, I have to make it myself, and I dont do that. I eat bland shit instead.


                          So you can see all the limitations that I work within and even with my severe abuse that I do to myself, I still do pretty well with size and strength relative to my beginnings.


                          I wouldnt want a beginner to see my journal and think that they are limited to what ive done. I would say strive for much better. Especially if you focus on size or strength as a main focus. Best to pick one and excell at that if you want to be the best in one area.


                          I was never coming from the perspective of optimal results but the training is what Im passionate about. I despise the rest of the process. Many of you already have more advantages at the start. Never limit yourselves or compare to other people. You will never have someone elses structure. Strength is not directly related to size. Its important to adjust your perspective on what you think is "bad ass" or powerful. Look at builds of fighters. Not massive usually. Search 140 lbs guy bench pressing 410 lbs on youtube. Dude doesnt even look like he lifts at all.


                          Physical dominance is also overrated. Guns, knives, poison. Easy equalisers. It doesnt matter how strong you are. More important to focus on spiritual and mental strength. Confidence regardless of situation is true strength. Not muscle size. Eating and training and injecting is not bad ass in itself. There are much more intense scenarios in life. The training is the fun part of my day.


                          Many seem focused on just wanting pussy. Thats a very superficial goal and only degrades you over time. Fucking women randomly. The same is true in reverse. For women dick is easily available. Many jump on that ride, but that is not the case with all. With males , many want to get big or shredded toward to goal of getting pussy. If you are confident and you find a good and real woman, this is not something you have to concern yourself with. If you want to fuck , prostitutes are cheap and way less maintenance. These concerns are also invalid.


                          My point is, broaden your perspectives. Dont be so narrow and so focused on what you think you need to become. Realise that you may be striving toward an illusion that is fake. Focus on yourself and your own progress is my advice.


                          KILL THAT SHIT
                          Last edited by Walking Beast; November 24, 2016, 09:18 AM.
                          Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                          Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                          Comment


                          • Back




                            Completed in a little under an hour. Time constraints due to holiday hours. Very light




                            Bodyweight showed up at 223 lbs which Im skeptical of. My back/chest measurement is back in the 55 range and arms around 19 1/4 cold flexed. Not quite peak muscular measurements but ive been eating heavier for about the past week and weighing in heavier, so it seems off to me.


                            I cant test it because my home digital scale is broken. Normally my digital scale has a 6 lb difference from the gym doctor scales. Then I would be able to confirm further at the gym.


                            Not important though. Bodyweight is not neccesarily beneficial, I just expected to be more toward 230, as thats usually the case by now.


                            Stomach has been tore up as fuck. Usually I get some dull pain in my gut from naproxen. Ive had that continuously for days now. Alot of inflammation and bloat. I was only taking naproxen twice a week at 440 mg, so I dont know if it was creating an issue. Ill stay off it for a while and see. Get another endoscopy on the 21rst of december. Will see what shows up.


                            Digestion will be an issue but Ill try to hit 300 range of protein consistantly. If I dont Ill still keep shit moving forward unless I have some significant injuries. This is only the first week of a 10 week growth phase.


                            Strength was way down today. Body is real beat up so that may be part of it. Was also lightheaded. If I had more time I would have gotten in several meals before training but was limited. All I had was a protein bar before the gym.


                            Hiatal hernia was very irritated today too. Almost felt like it could dislocate or pop during the lat pullovers. Had to end those early. I could feel it tight throughout the session. Just beat up overall. This is normal though with the regular abuse. I cant break records every session. I dont really aim for records on back anymore except for chin ups. Rarely anything else.


                            I just banged out what I could to get some stimulation. Maybe tommorrow ill hit some trap focused laterals on thier own day. Needed more time. Will see though. Recovery is good too. I have to last a while to complete this phase.


                            223 lbs according to doctor scale at gym, may be correct but it I am skeptical


                            Chin Ups (palms facing close grip)


                            165 lbs assistance x 20 warm
                            120 lbs assistance x 10 warm
                            30 with bodyweight (223 lbs according to scale, may be off)(See video)
                            10 with bodyweight




                            Strict Lat Pulldowns With Medium Length Curved Bar (palms facing grip)


                            These are done as upright as possible


                            no rest til line (warm ups)


                            165x15
                            210x5
                            -------


                            no rest til line


                            250x6
                            220x5
                            190x5
                            160x5
                            130x10
                            ------




                            Low Cable Row with Medium length curved bar (palms facing grip)


                            No rest til line


                            165x15
                            240x5 (warm ups)
                            -------


                            No rest til line


                            240x8
                            210x5
                            180x5
                            160x10
                            -----




                            Hammer Strength lat pullover (plate loaded)


                            no rest til line


                            90x40
                            180x20
                            ------


                            Hiatal hernia felt like it was shifting, so I ended these. Its been getting worse with this movement.




                            Hammer Strength MTS High Row (pin loaded)


                            No rest til line (holds and long holds)


                            100x10
                            200x6
                            -----


                            no rest again


                            200x10
                            140x10
                            ------




                            Shit session but will keep things rolling as long as possible.


                            KILL THAT SHIT


                            video below
                            Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                            Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                            Comment


                            • Journal: http://forums.musculardevelopment.co...ad.php?t=50558
                              Videos: https://www.youtube.com/watch?v=P4A4lWT65ng

                              Comment


                              • Todays intake




                                3 beef patties for first meal, (75)(5 slices cheese)(100)(20 oz skim milk)(130)


                                Big100 met ** protein bar for second meal,(161)(green pepper)(20 oz skim milk)(191)


                                big100 met ** bar for third meal,(222)(Some shrimp,ended
                                up rotten)(232)






                                I was on track for 290 protein after the shrimp but after eating some semi rotten shrimp and realising the rest was rotten or rotting, I ended the meal. I usually cut my intake down to the wire, using the full 24 hours of the day.


                                For me that is from 7 am to 7 am. Im often up through the night into morning. Sometimes Ill extend the time a little past 7 am but this then cuts down my intake for the next day. In the end its just a way to record something and doesnt effect reality.


                                While I like wont list all 70 days of the growth phase's intake, Ill be taking weekly protein averages to try and stay ontop of protein. It may end up being 250s and high 200s, more than a 300 average. That should be good enough though. Calories are reduced alot due to trying to grow cleaner. Ill post the weekly averages, and then the 70 day average as well.


                                KILL THAT SHIT
                                Journal: http://forums.musculardevelopment.co...ad.php?t=50558
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