Chicken and oats are awesome companions.
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Anabolic Steroids
Newera.... Blast and cruise log... Hop in.
- Thread starter Thenewera
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Holistic
Member
I love oats too... I love to whip up 2 servings of vanilla ice cream protein powder really thick (add just a small amount of water in a bowl) and when it is thick cake batter consistency toss in a serving or 2 of dry oats. Stir and add some raisins... honey, peanuts, or peanut butter... amazingly good. If you want to make protein bars just put it on wax paper and stick it in freezer for a bit.
Holistic
Member
Chicken and oats with sugar free syrup is pretty amazing.
Holistic
Member
Good idea.. I need to hit more pauses tomorrow. I just started my low dose TEST-E cycle to see how my body responds at 39. Keep the updates coming bro.. You are making great gains...
Pauses are a great way to give that extra push. I won't go over 90s on DB shoulder presses. So if I'm 90x15 - and want some more challenging reps.. I'll do a 3 negative 1 pause explosive press ect..
RodgerThat
New Member
Why won't you go over 90? Just a curiousity thing
Don't feel as if my joints/rotator cuffs are ready. Stabilization isn't there all the way for the weight. Wrists aren't strong enough.
I feel when I can do 90x12 for 4 sets- I may push it. But I feel 90 is plenty high enough for me right now.
RodgerThat
New Member
Seems reasonable to me. Your more of a reps man anyways right so plays just fine for you. Do you do any standing OHP or seated military press?
Yes sir. And not necessarily reps man.. But contraction and overloading type of man.
I'm down with 6 reps. (Which is actually today) but believe those 6 reps I could probably do 10 of if I pumped them out.
And yes I do actually. Hit 225 on the seated be press... Yes I know.. I went against my will and had to try it hahah
Holistic
Member
I tried those pauses and had an amazing workout.. thanks. How do you stay so lean? You count all your macro's? What is your favorite tricep exercise... I need to hit the head at the very back of the arm. Also what is your favorite shoulder exercise for the very front (inner most) shoulder muscle (to bring out separation between shoulder and chest?
Glad to hear that man.
I don't really necessarily count all my macros. I know the macros in every bit of food, and I play it day by day honestly. For where you're talking, I see a pushdown variation being key. My favorite shoulder exercise for the front delts would be a step back from 90* shoulder press superset with some simple front raises with 12lb dumbells and a pause at the very top.
UPDATE. PR TODAY. 85lb x 15 incline DB press after 60x12 75x10 80x8. Very pleased with this.
Update. 184lbs and feeling great.
Post workout meal. 1/2lb beef. 2 cups rice. 6oZ chicken. LG Tortilla shell. Hot sauce and spices.
Feeling good! Consistent 187-188 now. Can't complain. Body fat somewhat in check, not as tight as I'd like to be.. But I've also gained roughly 25lbs... 2 weeks left of this blast.. Then the cruise.. Then the tren run. I'm feeling hyped.
188lb this morning
188lb this morning
Heavy or hypertrophy day... Like asking to choose who you love more.. Mom or dad.
Personally, I like starting chest days with one or two warmup sets then heavy work. Hovering around five or six reps for 5 sets. I've read that starting with this kind of heavy work builds a better longer lasting pump then going directly to pump sets. After 5 sets of heavy lower rep bench I move to hypertrophy movements slowly raising my rep goal from 5 reps on bench to maybe 8 reps of an incline movement and then ending with 12 or so of maybe a fly movement or something. I usually do 5 or 6 exercises for chest and build that progression of reps as I go. I also do it in reverse sometimes as well. So, in a nutshell, heavy and hypertrophy both is what I'd go for! That is my input, free to take or leave. Enjoy chest day, only thing that makes Mondays enjoyable!!
If only we could train together. You listed my exact example of hypertrophy day. Because I too start with a 6x4 or 8x6 of heavy incline dumbells and then slowly grow into 5x10 sets of flyes or 8x8 supers ect.
Sticking to what works. Fuck it. Good advice, great minds think alike.
Praise the chest day Monday @Eman
Sticking to what works. Fuck it. Good advice, great minds think alike.
Praise the chest day Monday @Eman
You know it haha. You could still try to switch it and start in the 10-12 rep range and finish with low reps. The weight will be light and its kind of an odd way to overload the muscles maybe but it definitely seems to work for me as a "change it up" type of move. Definitely recommend a spotter when you attempt the heavy sets at the end of the workout... Muscles just give out.
Incline DB press 6 sets
50x15 60x15 70x12 85x12 105x6
Incline DB flyes 5 sets
25x10 25x10 40x8 40x8
Low to high cable flyes 5 sets
25x10 30x10 30x10 25x10
Machine flat flyes 6 sets
Notch 15x15 15x12 15x8 15x8 15x8
Assisted dip chest press 4 set
Notch 6x10 6x10 6x10 6x10
Incline DB hex press 4 sets
40x8 40x8 40x8 40x6
190lbs on scale.
50x15 60x15 70x12 85x12 105x6
Incline DB flyes 5 sets
25x10 25x10 40x8 40x8
Low to high cable flyes 5 sets
25x10 30x10 30x10 25x10
Machine flat flyes 6 sets
Notch 15x15 15x12 15x8 15x8 15x8
Assisted dip chest press 4 set
Notch 6x10 6x10 6x10 6x10
Incline DB hex press 4 sets
40x8 40x8 40x8 40x6
190lbs on scale.
