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- Thread starter weighted chinup
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weighted chinup
Member
Upon waking morning post piss no pump pic(s):
Don't have much time to write a detailed entry for todays session, but it was a chest / shoulders session, performed banded machine press, reverse band incline barbell bench (low incline, 1 green band per side), worked up to 295 for 8ish I believe @ rpe 9, then incline dumbbell press RE work setting a 3 minute timer aiming for 10-12 reps per minute. Finished off with some flys. Then the shoulder block was just lateral raises, some machine press, and banded face pulls, all using short rest periods. Did RE method on the machine press where I stayed in there for 2-3 minutes until the timer ran out.
That's about it for today, all in all a good day.
Don't have much time to write a detailed entry for todays session, but it was a chest / shoulders session, performed banded machine press, reverse band incline barbell bench (low incline, 1 green band per side), worked up to 295 for 8ish I believe @ rpe 9, then incline dumbbell press RE work setting a 3 minute timer aiming for 10-12 reps per minute. Finished off with some flys. Then the shoulder block was just lateral raises, some machine press, and banded face pulls, all using short rest periods. Did RE method on the machine press where I stayed in there for 2-3 minutes until the timer ran out.
That's about it for today, all in all a good day.
weighted chinup
Member
Upon waking morning post piss no pump pic(s):
Weight is actually shooting up by quite a few pounds thus far. This is good considering body composition is tightening up as well.
Today was arms. Started with biceps, completed all bicep movements, then moved onto triceps (I vary lift sequence on arm training on a weekly basis). Nothing fancy to report with triceps, no major explosive work performed today, only thing that came close was dips between benches. Next week will have more explosive movements however, most likely some yoke bar jm press w/ chains for arms, and some more chain work for chest next week as well. Workload is steadily increasing as the weeks progress by increasing # of intense sets.
That's it for today.
Weight is actually shooting up by quite a few pounds thus far. This is good considering body composition is tightening up as well.
Today was arms. Started with biceps, completed all bicep movements, then moved onto triceps (I vary lift sequence on arm training on a weekly basis). Nothing fancy to report with triceps, no major explosive work performed today, only thing that came close was dips between benches. Next week will have more explosive movements however, most likely some yoke bar jm press w/ chains for arms, and some more chain work for chest next week as well. Workload is steadily increasing as the weeks progress by increasing # of intense sets.
That's it for today.
weighted chinup
Member
Upon waking morning post piss no pump pic(s):
Not sure why but woke up bloated this morning. Whatever, I said I would do daily pics and I will commit to that. Still recomping but might not be completely apparent this morning lol. Weight is going up too.
Today was legs.
This is one week where absolutely needed to vary the main movement, so no squats were performed today, I performed banded hack squat instead. For the last 2 weeks I did box squat with a yoke bar, and the 2 weeks prior reverse band barbell squat. I PR'd every single one of those weeks, but its damn time I switched out squats for another movement for at least 1 week, and today was that time.
I started off with standing leg curls, and the main lift today was a banded hack squat using 2 green bands. Worked up to an rpe 9 for 8 using a 3 second tempo on the eccentric and a hard concentric. Got up to 4 plates per side using this modality with banded tension, so a record was broken. Felt great too.
Did a leg extension followed by subsequent drop set, and some stationary lunges, and some KB stiff leggeds.
All in all a good day, a record was broken and thanks to varying the main lift I felt fresh as fuck and got a solid session in.
Next week will likely be Chain Barbell Back Squats for hopefully at least 2 weeks depending on performance.
Not sure why but woke up bloated this morning. Whatever, I said I would do daily pics and I will commit to that. Still recomping but might not be completely apparent this morning lol. Weight is going up too.
Today was legs.
This is one week where absolutely needed to vary the main movement, so no squats were performed today, I performed banded hack squat instead. For the last 2 weeks I did box squat with a yoke bar, and the 2 weeks prior reverse band barbell squat. I PR'd every single one of those weeks, but its damn time I switched out squats for another movement for at least 1 week, and today was that time.
I started off with standing leg curls, and the main lift today was a banded hack squat using 2 green bands. Worked up to an rpe 9 for 8 using a 3 second tempo on the eccentric and a hard concentric. Got up to 4 plates per side using this modality with banded tension, so a record was broken. Felt great too.
Did a leg extension followed by subsequent drop set, and some stationary lunges, and some KB stiff leggeds.
All in all a good day, a record was broken and thanks to varying the main lift I felt fresh as fuck and got a solid session in.
Next week will likely be Chain Barbell Back Squats for hopefully at least 2 weeks depending on performance.
weighted chinup
Member
Upon waking morning post piss no pump pic(s):
Yesterday morning I was bloated and quite frankly looked like dog shit, so my solution was to get some BBQ take out last night after work to fix it. It seemed to work and we're back on track. For anyone who is wondering, my standard solution to fixing a temporary shitty look is to cheat, especially if you are suddenly bloated after eating "clean" strictly for a long time.
Have to go to the office early this morning so no time for a detailed write up of training. It was chest and shoulder session #2 of the week, and today wasn't a particularly explosive day by design or intention which was a good idea because my body is responding well to it. Consisted of 2 giant sets of 4 rounds, one for chest one for shoulders. Chest stuff was dips with chains, banded machine press, and some cross overs. Shoulder stuff was over and back with barbell, 6 ways, and banded face pulls.
That's all for today!
Yesterday morning I was bloated and quite frankly looked like dog shit, so my solution was to get some BBQ take out last night after work to fix it. It seemed to work and we're back on track. For anyone who is wondering, my standard solution to fixing a temporary shitty look is to cheat, especially if you are suddenly bloated after eating "clean" strictly for a long time.
Have to go to the office early this morning so no time for a detailed write up of training. It was chest and shoulder session #2 of the week, and today wasn't a particularly explosive day by design or intention which was a good idea because my body is responding well to it. Consisted of 2 giant sets of 4 rounds, one for chest one for shoulders. Chest stuff was dips with chains, banded machine press, and some cross overs. Shoulder stuff was over and back with barbell, 6 ways, and banded face pulls.
That's all for today!
weighted chinup
Member
Upon waking morning post piss no pump pic(s):
Today was back.
Started off with elevated low rows, followed by a bent over dumbbell row doing both arms at the same time on each set (feels amazing to do this, grabbed some 100's and did 4 sets of 8 getting a deep stretch at the bottom and exploding up hard. Had elbows flared a little bit on this for a more pronated grip for some more middle back detail development). Did some other pulldowns too.
Main lift today was Banded Rack Deads with 1 red band per side, the goal was to work up to a hard 5 and do 5 sets of 3 with it using 30 second rest breaks with a timer running.
Here is what my sets looked like:
(rack setting was low / mid shin)
Feel Set: 405 x 5 w/ 1 RED BAND per side
Working set 1: 405 x 3 w/ 1 RED BAND per side
**rest 30 seconds then immediately did**
Working set 2: 405 x 3 w/ 1 RED BAND per side
**rest 30 seconds then immediately did**
Working set 3: 405 x 3 w/ 1 RED BAND per side
**rest 30 seconds then immediately did**
Working set 4: 405 x 3 w/ 1 RED BAND per side
**rest 30 seconds then immediately did**
Working set 5: 405 x 3 w/ 1 RED BAND per side
Low back felt great doing this due to taking a break from deads for a couple weeks. More explosive deads to be included in next weeks training with chains.
Finished off with some pull overs and calf work. All in all a good day.
Today was back.
Started off with elevated low rows, followed by a bent over dumbbell row doing both arms at the same time on each set (feels amazing to do this, grabbed some 100's and did 4 sets of 8 getting a deep stretch at the bottom and exploding up hard. Had elbows flared a little bit on this for a more pronated grip for some more middle back detail development). Did some other pulldowns too.
Main lift today was Banded Rack Deads with 1 red band per side, the goal was to work up to a hard 5 and do 5 sets of 3 with it using 30 second rest breaks with a timer running.
Here is what my sets looked like:
(rack setting was low / mid shin)
Feel Set: 405 x 5 w/ 1 RED BAND per side
Working set 1: 405 x 3 w/ 1 RED BAND per side
**rest 30 seconds then immediately did**
Working set 2: 405 x 3 w/ 1 RED BAND per side
**rest 30 seconds then immediately did**
Working set 3: 405 x 3 w/ 1 RED BAND per side
**rest 30 seconds then immediately did**
Working set 4: 405 x 3 w/ 1 RED BAND per side
**rest 30 seconds then immediately did**
Working set 5: 405 x 3 w/ 1 RED BAND per side
Low back felt great doing this due to taking a break from deads for a couple weeks. More explosive deads to be included in next weeks training with chains.
Finished off with some pull overs and calf work. All in all a good day.
weighted chinup
Member
Upon waking morning post piss no pump pic(s):
Nothing special to report today. Weight still going up slowly and body is recomping nicely. Made some adjustments to diet that helped dissipate the bloat factor that I had early this week and its been apparent that it is working the past few days. Just lowered daily protein intake since it was on the higher side and literally everything else I eat except my protein sources is stupid-easy to digest.
Today was leg session #2 of the week.
Nothing fancy to report, did stiff legged deadlifts once again with a red band attached on each side, got up to 405 for 8 @ rpe 9.5 with 1 red band per side (think its 50lbs of band resistance per band).
I did stationary lunges, 5 sets of 10 however I elevated the front and back foot on each set. First set per leg was done no elevation, next set was done front foot elevated each leg, next few sets were done back foot elevated each leg, then front foot elevated with slightly more elevation per leg, then finished off with back legs elevated slightly more again.
Then did some band good mornings (literally just the band, 3 sets to failure), and some occluded leg curls (blood flow restriction), and some calf work.
Again, nothing fancy.
See you all on Monday again. Chain benching probably (incline).
Nothing special to report today. Weight still going up slowly and body is recomping nicely. Made some adjustments to diet that helped dissipate the bloat factor that I had early this week and its been apparent that it is working the past few days. Just lowered daily protein intake since it was on the higher side and literally everything else I eat except my protein sources is stupid-easy to digest.
Today was leg session #2 of the week.
Nothing fancy to report, did stiff legged deadlifts once again with a red band attached on each side, got up to 405 for 8 @ rpe 9.5 with 1 red band per side (think its 50lbs of band resistance per band).
I did stationary lunges, 5 sets of 10 however I elevated the front and back foot on each set. First set per leg was done no elevation, next set was done front foot elevated each leg, next few sets were done back foot elevated each leg, then front foot elevated with slightly more elevation per leg, then finished off with back legs elevated slightly more again.
Then did some band good mornings (literally just the band, 3 sets to failure), and some occluded leg curls (blood flow restriction), and some calf work.
Again, nothing fancy.
See you all on Monday again. Chain benching probably (incline).
weighted chinup
Member
Upon waking morning post piss no pump pic(s):
Not much to report today, chest and shoulders. Weight is still going up slowly. Got shitty sleep last night so watery as fuck this morning but as always pics will be posted daily.
Started off with flat dumbbell press, worked up to 100lbs for 8 very clean.
Performed chain incline barbell worked up to 275lb for 6.
Did some chain dips and banded machine presses.
For shoulders I did band face pulls, seated lateral raises with chains, and some machine presses using the bottom rom only.
All in all a good day. Will get some proper sleep tonight so this shitty water fades but the gear is doing its job. May implement GH shortly or may not, depends if I change my mind or not lol.
Not much to report today, chest and shoulders. Weight is still going up slowly. Got shitty sleep last night so watery as fuck this morning but as always pics will be posted daily.
Started off with flat dumbbell press, worked up to 100lbs for 8 very clean.
Performed chain incline barbell worked up to 275lb for 6.
Did some chain dips and banded machine presses.
For shoulders I did band face pulls, seated lateral raises with chains, and some machine presses using the bottom rom only.
All in all a good day. Will get some proper sleep tonight so this shitty water fades but the gear is doing its job. May implement GH shortly or may not, depends if I change my mind or not lol.
MaskedLiberty
Member
Not trying to be a smartass...do you sleep on the floor?
Na, me and WC were binge watching "Lost" and decided to get "comfortable".
FourOneDeuxFitt
Member
I’ve donated days of my life to binge watching Lost hahaha
Oldschool
New Member
Awesome log. Thanks for sharing.
weighted chinup
Member
LOL, I sleep on a pile of shredded newspaper like a hamster.
Nah, I have sleep apnea so I sleep on a couch so my head is upright somewhat so I breathe easier, much like a senior citizen would. I have a bed though just in case anyone in this thread is feeling amorous.
weighted chinup
Member
**Didn't have time to post this in the morning so I'm posting it now - pic was take upon waking**
Upon waking morning post piss no pump pic(s):
Still got shit sleep last now so still holding a lot of water unfortunately.
Oh well, hopefully tonight I can get some decent rest and not look like shit in the morning. But I'm not a bitch and as much as on some days I would love to not post a picture - I said I would and I intend to keep to that.
I hope if nothing else this log illustrates how much fluctuations there can be daily on a mild growing phase / recomp phase but hopefully the difference is clear once this log becomes concluded.
This morning was just arms, performed biceps alternating with triceps - did some JM press, machine dips, and pressdowns for triceps and pretty basic stuff for biceps, reverse curls, standing bb and preacher curls. JM press was performed in smith machine today, will eventually alternate bars on these for the next two weeks and incorporate different kinds of accommodating resistance to it.
That's all I have to report, legs tomorrow.
Upon waking morning post piss no pump pic(s):
Still got shit sleep last now so still holding a lot of water unfortunately.
Oh well, hopefully tonight I can get some decent rest and not look like shit in the morning. But I'm not a bitch and as much as on some days I would love to not post a picture - I said I would and I intend to keep to that.
I hope if nothing else this log illustrates how much fluctuations there can be daily on a mild growing phase / recomp phase but hopefully the difference is clear once this log becomes concluded.
This morning was just arms, performed biceps alternating with triceps - did some JM press, machine dips, and pressdowns for triceps and pretty basic stuff for biceps, reverse curls, standing bb and preacher curls. JM press was performed in smith machine today, will eventually alternate bars on these for the next two weeks and incorporate different kinds of accommodating resistance to it.
That's all I have to report, legs tomorrow.
Suck it up and get the mask.
Although, I take a morning nap on the couch half the time too even with a mask.
weighted chinup
Member
The turn-around time is absolute garbage in my area from what I've heard. Someone I know had the test performed - and never heard back from the clinic - ever. They tried calling literally dozens of times but nobody ever answers. Even their family doctor tried to call the clinic but no reply.
It sounds like I'm exaggerating but if I told you the name of my city and you googled it next to sleep clinic the google reviews are beyond abysmal for these places.
I think a doc who owns a few sleep study clinics in my city got his license removed some months ago anyway which is no surprise whatsoever.
I was thinking about buying a refurbished one because those retailers will send it to you without a script. My symptoms seem to be heavily dependent on body weight, current strength levels, and gear intake. All seem to play a role - or maybe none of those do and its other factors like sleep positions, who knows.
Oldschool
New Member
That sleep apnea aint no joke. Im positive i have it. Really need to just cowboy up and go get it took care of. Even off tren i sweat every night like i was working out. Snore like fucking crazy and wake up tired as fuck.
I was just diagnosed with it myself. Gear and strength don’t seem to have an effect on me. What does though is weight. Been having horrific acid reflux lately so dropped about 18lbs or so in the last two months just from lack of appetite. The sleeping has been better. Not great just better.
Buy one of the self adjusting machines so you don’t even need to fuck with the settings. You can find them on eBay or craigslist for pretty cheap.
They make the majority of their money from the initial test... Several thousand dollars. After that, I guess they don't have much incentive to call you back lol.
I've dropped about 20-25lbs in the past 2 months, my sleep apnea is teetering on being cured. I can sleep on my left side and not snore. I'll be dropping another 25lbs and see what that does.
It sounds like you're in a tough position... But I'd do what you can to try and get it addressed. Start by finding an ENT nearby. It puts tremendous strain on your heart, and your O2 levels are probably horrific at night.
Not preaching, just looking out for you buddy.
My weight loss has me sleeping like a baby, and I had severe sleep apnea (127.7 in an hour, appearantly high is 30).
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