RodgerThat
New Member
I don't know don't really like how they grab up my thighs I guess. I'll go for it on Saturday though see how I fancy it. Do you sit or stand for your Db shrugs?
MESO-Rx
Anabolic Steroids
5 Guys....Not just a burger joint anymore
- Thread starter theprodgicalson
- Start date
I don't know don't really like how they grab up my thighs I guess. I'll go for it on Saturday though see how I fancy it. Do you sit or stand for your Db shrugs?
I always wrap since DLs are what I use for grip and that way no worries on losing out on reps. I always stand. Sitting they hit the bench and seat. I typically hold them in front me almost like I would a bar and don't get too much rub like I do them they are to the side
RodgerThat
New Member
Sweet man I'll give er a go for sure, always willing to follow a bodybuilding approach for those bad boys. Aesthetically traps and forearms are the only thing I care about so I'll do bodybuilding style to build those up for sure
We always just grab the 125s (the biggest DBs we have) hold at the top and slow on the way down. I've even done single arm ones before. One hand on the rack lean forward a little bit and shrug. I actually that's the one with the best range of motion. Just a few ideas for you to mess around with
Tonight 6/16/16
Weight 207
Paused bench
135 X 5 TNG
185 X 5 TNG
225 X 5 TNG
275 X 5 TNG
305 X 3 for 6 sets paused
Incline hammer strength
280 X 8 for 4 sets
Side raises
45s X 10 4 sets
Back extensions
150 X 12 for 4 sets
Skulls
125 X 8 for 4 sets
Cable crunches
80 X 12 for 4 sets
Well I seem to be leaning out a bit. Cleaned my diet big time for the past week or 2. Same about if not more food just clean.
Weight 207
Paused bench
135 X 5 TNG
185 X 5 TNG
225 X 5 TNG
275 X 5 TNG
305 X 3 for 6 sets paused
Incline hammer strength
280 X 8 for 4 sets
Side raises
45s X 10 4 sets
Back extensions
150 X 12 for 4 sets
Skulls
125 X 8 for 4 sets
Cable crunches
80 X 12 for 4 sets
Well I seem to be leaning out a bit. Cleaned my diet big time for the past week or 2. Same about if not more food just clean.
Perrin Aybara
Master
Weight was 216lbs
Calories: 4496
Paused bench 5x5 275
5 count paused beltless squat 315x3, 330x3, 295x3, 295x3, 295x3
Floor press worked up to 250x7, then 250 for 4x5
Calories: 4496
Paused bench 5x5 275
5 count paused beltless squat 315x3, 330x3, 295x3, 295x3, 295x3
Floor press worked up to 250x7, then 250 for 4x5
@Perrin Aybara
holy fucking carbohydrates! care to share what this days meals were? my plan is to get up to 600 carbs here shortly. i am steadily increasing carbs and leaving protein and fats where they are
Also, how did you like the 5ct paused squats?
holy fucking carbohydrates! care to share what this days meals were? my plan is to get up to 600 carbs here shortly. i am steadily increasing carbs and leaving protein and fats where they are
Also, how did you like the 5ct paused squats?
Perrin Aybara
Master
Here's screenshots, probably would have been better to type it, but I'd take forever.
Five count paused squats were brutal. I got some vids for coach and I was pretty happy with the length of pauses.
Perrin Aybara
Master
Some of those I had to take two screenshots, breakfast was two, lunch was one, dinner was two and my monster shake was two.
Here's the session, it's a long video, so skip to the middle for paused squats.
Here's the session, it's a long video, so skip to the middle for paused squats.
ruckin
Well-known Member
WOOHOO my cut is over! Just weighed in at 249.4! That's a 20 lb loss since the end of my last blast. Time to get back to 100% health-wise and let the fun begin.
My back is waaaaay better than when I hurt it on Wednesday but it's not completely healed yet. I'd say it's about at 80%. I'm debating whether to try doing my workout as planned later today or push it back to tomorrow in hopes of my back being better than today. I'll probably go to the gym and cautiously feel it out and decide then.
I think I'm going to attempt a recomposition, staying around 250-255 for a little while instead of trying to bulk right away. I figure getting a little leaner will set me up for a longer, nicer bulk once I decide I'm lean enough to start gaining weight again.
My back is waaaaay better than when I hurt it on Wednesday but it's not completely healed yet. I'd say it's about at 80%. I'm debating whether to try doing my workout as planned later today or push it back to tomorrow in hopes of my back being better than today. I'll probably go to the gym and cautiously feel it out and decide then.
I think I'm going to attempt a recomposition, staying around 250-255 for a little while instead of trying to bulk right away. I figure getting a little leaner will set me up for a longer, nicer bulk once I decide I'm lean enough to start gaining weight again.
Perrin Aybara
Master
How do you feel being lighter? I feel better overall, although weaker at the moment. My endurance and blood pressure have been greatly improved. Recomping isn't that hard once you get everything dialed in either.
ruckin
Well-known Member
I don't really feel much different to be honest lol. I genuinely enjoy being very heavy. I played this past season at 270 and even with the absurd amount of running and conditioning we did I felt great at that weight. I'm sure I'll feel different about it when I get to be 30-40 but for now I enjoy the weight.
What advice do you (and everyone else reading!) have for effective recomp? Aside from using 50 mg EOD of a certain PED that is known as the king of recomposition. I want to make the most of it.
Perrin Aybara
Master
Track your calories precisely. This zig zag diet thing seems to be working pretty well, too. Of course PEDs are the icing on the cake.
RodgerThat
New Member
I'm recomping quite well right now at 200lb eating 300 surplus lift days and 800 deficit none lift/cardio days. I am however on some sort of recomping compound too.
06/17/16
Incline bench 205 5x5
Bench 225 3x8 with a slanger AMRAP of 16
Cable fly 30lb 3x12 3sec pinch hold
Chest dips BW 4x16
Cable lifts 22.5 4x12 2sec pinch hold
Tricep extension 120 4x16
Tricep double rope 35lb 4x16
Tricep v bar 80lb 4x12
Tricep single rope 20lb 4x8
Front squats 185 4x8
Single leg extensions 100 4x16
All chest exercises were superseted with calves no brakes between any sets total sets of 20 for calves
Abs:
Decline crunch 4x16
Leg lifts 4x12
Crunches 2x30
Mason twist 1x50
Planks 3min flat 1min each side 3 sets
Stretch
So running into a problem, all these weights are incredibly easy now that I'm on cycle. I'm currently hitting all the numbers at my projected best progress but I'm hitting them too easily, I'm worried about jumping weights and get hurt throwing on strength too quickly cause I can already feel my tendons and joints as is but at the same time I don't really want to be in the 6-7RPE for the entire workout. For reference I probably could have done the incline bench of 205 for a 5x8-10 but 4 weeks ago 205 5x5 would have been a 9.5 RPE
ruckin
Well-known Member
You could always lower your doses a little if you don't want to gain strength as fast as you are. If you can make the progress you want on lower doses, that would be a great scenario IMO.
Checking in to see what you queer powerlifters are up to 
Always impressed by your record keeping and tidiness. I'm just a big dumb idiot who flexes in the mirror
Always impressed by your record keeping and tidiness. I'm just a big dumb idiot who flexes in the mirror
6-17
Squats
375
4 sets 5 reps
Stiff leg Deadlifts
455
3 sets 5reps
Didn't have time or the energy to do Bulgarian Split Squats. Running on three hours of sleep. Was debating on switching days but I need Sunday as a full rest day where I don't work and just get to be a lazy bum.
Squats didn't go as well as I had hoped. Was hoping for 385-390. Surprised I was able to do 4 sets. Goal has been to rep 405 for multiple sets going into my actual prep. Chalking it up to 3 hours sleep and working 16hours yesterday.
@Wunderpus feel free to stop by the domain of awesomeness anytime. Who know, you may learn a thing or two
Squats
375
4 sets 5 reps
Stiff leg Deadlifts
455
3 sets 5reps
Didn't have time or the energy to do Bulgarian Split Squats. Running on three hours of sleep. Was debating on switching days but I need Sunday as a full rest day where I don't work and just get to be a lazy bum.
Squats didn't go as well as I had hoped. Was hoping for 385-390. Surprised I was able to do 4 sets. Goal has been to rep 405 for multiple sets going into my actual prep. Chalking it up to 3 hours sleep and working 16hours yesterday.
@Wunderpus feel free to stop by the domain of awesomeness anytime. Who know, you may learn a thing or two
ruckin
Well-known Member
Yesterday:
squat: 410x5x1
Bench: 315x5x1
Paused Deadlift: 315x5x3
Chins: 257x7x3
I don't know what the deal was but I was weak as fuck yesterday. I should have been able to get at least 1-2 more reps on the squat and 2-3 more on the bench. Chin ups sucked too. Oh well, I'm eating more now that I'm done cutting so strength will come back up soon. My back was fine during my workout somehow. It still hurts a tiny bit randomly, but lifting didn't bother it at all which is great. I'd say it's about at 95% today. Should be good as new by my workout on monday.
squat: 410x5x1
Bench: 315x5x1
Paused Deadlift: 315x5x3
Chins: 257x7x3
I don't know what the deal was but I was weak as fuck yesterday. I should have been able to get at least 1-2 more reps on the squat and 2-3 more on the bench. Chin ups sucked too. Oh well, I'm eating more now that I'm done cutting so strength will come back up soon. My back was fine during my workout somehow. It still hurts a tiny bit randomly, but lifting didn't bother it at all which is great. I'd say it's about at 95% today. Should be good as new by my workout on monday.
Today's weight 204. Leg is feeling better and better. I'm doing a slow rehab. Lots of light movement getting stretched so I don't pull as soon as I get back at it. Plus taking glucosamine and chondroitin. Full ice soaking for my for 20 mins everyday. On top of that KT tape wraps periodic icing and elevating. Literally everything I can to get this thing healed as fast as possible
Today
4 X 4 working sets with 325 on bench
Back extension
Torso rotations
Cable crunches
Incline bench 4 X 8 with 250 working sets
Dip machine
4 X 12 230
Incline DB fly
4 X 10 55s
Today
4 X 4 working sets with 325 on bench
Back extension
Torso rotations
Cable crunches
Incline bench 4 X 8 with 250 working sets
Dip machine
4 X 12 230
Incline DB fly
4 X 10 55s
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