Ascendance: DrankSlangin’s Training Journal

[DrankSlangin]

That’s good to keep in mind for future reference. Never even though about using something other than the pulldown machine for them. I’m still torn between what to do after this. I hate to say it but I wanna not beat the shit outta myself during this cruise haha. Beyonder looks like what I’m gonna be using for my blast. That or onslaught. It uses 4 week blocks for back, chest, legs, and even arms and hits that muscle group 3x per week... obviously once pretty heavy and two moderately. But still. Fuck haha definitely wanna be able to keep calories very high during that and also have some good anabolic assistance

I don’t blame you for going with something less intense for your cruise. I want to be on gear so bad for Carnage right now haha, it’s beating me up pretty good. Tomorrow is arms and I will have completed 1/3 of the program, but we’ll see how much further I make it until a day off has to be taken.

Onslaught is very intriguing for its high frequency. I’m definitely running Carnage again for my spring/summer blast next year. Gotta fit Onslaught in there somewhere.

 

[DrankSlangin]

Calves

My fucking calves... FUCK! I command you to grow! I wish I could channel CT Fletcher for this shit muthafucka.

Here and now begins the slaughter of my pathetic calves. Today was Day 1 of @Roger rabbit ’s program. 2 weeks of working my way up to 400 bodyweight standing raises daily since I can’t get there yet with perfect reps. Perfect meaning a hard flex at the top, and a complete stop at the bottom to help disengage the Achilles.

After 2 weeks of this, I’ll take one week off calves according to the man. Then 2 weeks back with John Meadows’ calves workouts, then repeat this cycle until I can get 700-1000 perfect reps daily. In a few months I’m hoping the GH will assist, and I don’t think spot shooting works and I’ve heard pinning calves is ridiculously painful anyway, so for now it’s start every day by just murdering my calves

With future posts in this journal, I will refer to @Roger rabbit ’s calves plan as RR’s plan or something as I’m sure he’d appreciate me not tagging him over and over. Like I just did ha.

 

[DrankSlangin]

Week 4 Day 6 Addendum
CALVES

RR’s Program Day 1

200 reps total:

50 then 10sec rest
75 then 10sec
100 then 45sec
120 then 10sec
140 then 10sec
150 then 10sec
160 then 45sec
180 then 10sec
190 then 10sec
200

Dorsiflexion x50, x50, x50

 

[Roger rabbit]

Calves

My fucking calves... FUCK! I command you to grow! I wish I could channel CT Fletcher for this shit muthafucka.

Here and now begins the slaughter of my pathetic calves. Today was Day 1 of @Roger rabbit ’s program. 2 weeks of working my way up to 400 bodyweight standing raises daily since I can’t get there yet with perfect reps. Perfect meaning a hard flex at the top, and a complete stop at the bottom to help disengage the Achilles.

After 2 weeks of this, I’ll take one week off calves according to the man. Then 2 weeks back with John Meadows’ calves workouts, then repeat this cycle until I can get 700-1000 perfect reps daily. In a few months I’m hoping the GH will assist, and I don’t think spot shooting works and I’ve heard pinning calves is ridiculously painful anyway, so for now it’s start every day by just murdering my calves

With future posts in this journal, I will refer to @Roger rabbit ’s calves plan as RR’s plan or something as I’m sure he’d appreciate me not tagging him over and over. Like I just did ha.

Keep tagging me[emoji51] will love to see and hear the updates brother [emoji106]

 

[DrankSlangin]

Keep tagging me[emoji51] will love to see and hear the updates brother [emoji106]

Right on my man! Will do

 

[DrankSlangin]

Week 4 Day 7
BICEPS and TRICEPS

Rope Pushdowns
Reps: Hands tucked close to body, elbows out

30x10 (warm up)
35x10
42.5x10
42.5x10
50x9
50x8

Seated Overhead Rope Extensions

30x12 (feeder set)
35x12
42.5x12
42.5x12
50x9
50x10

Bent Over Rope Extension
Drop set: 10 reps, drop, 10 reps, drop to failure

42.5x10, 30x8, 20x7

One Arm Machine Curl
Sets: 6 reps each arm, then 4 more each arm
Reps: 4sec negative

45x10 (tendinitis got me bad here fuck)
35x10 (teetering on the line here, be careful)
30x10
35x10
35x10

Hammer Curls
Sets: 10 full reps, 4 partial
Reps: all reps one arm at a time

25x10 + 4 partial (fuck you tendinitis!)
25x10 + 4 partial
25x10 + 4 partial
25x10 + 4 partial
25x10 + 4 partial

Barbell Curl 40s
Set: 6 perfect reps, rest pause for 10sec. As many more reps until form gets sloppy, then rest pause 10 sec. Repeat until 40 perfect reps completed.

65x40: x6, x6, x5, x5, x4, x3, x6, x2, x3

@Roger rabbit Calves:
Standing bodyweight raises

226 total reps:

50 reps then 10sec rest
75 then 10sec
100 then 45sec
125 then 10sec
140 then 10sec
160 then 10sec
180 then 10sec
200 then 45sec
215 then 10sec
226

Dorsiflexion x50, x50, x50

Tendinitis in my right arm is becoming an issue and stalling my bicep development. My plan is to go lighter and try to maintain bicep size until I can afford GH in a few months. I’m really hoping that will help with repair.

This session completes week 4 of Carnage and 28 straight days of workouts. I’m also at about the halfway point of my cruise. Mentally I feel good, and am watching the signs for CNS fatigue and muscles being overworked. I keep saying a day off must be taken, and it’s looking like a Sunday arm day will be the first one soon.

 

[Roger rabbit]

Week 4 Day 7
BICEPS and TRICEPS

Rope Pushdowns
Reps: Hands tucked close to body, elbows out

30x10 (warm up)
35x10
42.5x10
42.5x10
50x9
50x8

Seated Overhead Rope Extensions

30x12 (feeder set)
35x12
42.5x12
42.5x12
50x9
50x10

Bent Over Rope Extension
Drop set: 10 reps, drop, 10 reps, drop to failure

42.5x10, 30x8, 20x7

One Arm Machine Curl
Sets: 6 reps each arm, then 4 more each arm
Reps: 4sec negative

45x10 (tendinitis got me bad here fuck)
35x10 (teetering on the line here, be careful)
30x10
35x10
35x10

Hammer Curls
Sets: 10 full reps, 4 partial
Reps: all reps one arm at a time

25x10 + 4 partial (fuck you tendinitis!)
25x10 + 4 partial
25x10 + 4 partial
25x10 + 4 partial
25x10 + 4 partial

Barbell Curl 40s
Set: 6 perfect reps, rest pause for 10sec. As many more reps until form gets sloppy, then rest pause 10 sec. Repeat until 40 perfect reps completed.

65x40: x6, x6, x5, x5, x4, x3, x6, x2, x3

@Roger rabbit Calves:
Standing bodyweight raises

226 total reps:

50 reps then 10sec rest
75 then 10sec
100 then 45sec
125 then 10sec
140 then 10sec
160 then 10sec
180 then 10sec
200 then 45sec
215 then 10sec
226

Dorsiflexion x50, x50, x50

Tendinitis in my right arm is becoming an issue and stalling my bicep development. My plan is to go lighter and try to maintain bicep size until I can afford GH in a few months. I’m really hoping that will help with repair.

This session completes week 4 of Carnage and 28 straight days of workouts. I’m also at about the halfway point of my cruise. Mentally I feel good, and am watching the signs for CNS fatigue and muscles being overworked. I keep saying a day off must be taken, and it’s looking like a Sunday arm day will be the first one soon.

Can you hold your weight with the arm that has “tendinitis”?

Meaning, can you walk up to a smith machine, put your body weight on the bar and hold the weight with that arm?

If you haven’t tested this, start with half your weight and work your way up. I’ve seen a lot of people who think they have tendinitis but the reality is they have a bad imbalance in muscle and it’s causing that pain. Remember the point that is causing pain isn’t always around the pain that is being felt.

If you cannot hold your body weight with that arm I suggest working on it and more than likely the “tendinitis” will resolve when you are able to hold that weight.

 

[DrankSlangin]

Can you hold your weight with the arm that has “tendinitis”?

Meaning, can you walk up to a smith machine, put your body weight on the bar and hold the weight with that arm?

If you haven’t tested this, start with half your weight and work your way up. I’ve seen a lot of people who think they have tendinitis but the reality is they have a bad imbalance in muscle and it’s causing that pain. Remember the point that is causing pain isn’t always around the pain that is being felt.

If you cannot hold your body weight with that arm I suggest working on it and more than likely the “tendinitis” will resolve when you are able to hold that weight.

No I’ve never tried this before. I will give it a test tomorrow and see what happens. Many thanks for the suggestion!

 

[Worf]

Training Partner Recruited

Today contained a home run moment in my journey as my trainer from the past 2 years has agreed to be my training partner. For 4 months or so I’ve tried to get him on board with this. That’s gotta be kind of a mindfuck for a trainer to get paid to train someone, then make the transition to training with them daily for free. After I was no longer able to afford his services 8 months or so ago, we worked out together occasionally and remained good friends. This no doubt was the catalyst to make it happen.

To this guy goes so much credit. He taught me how to really go hard, and then go harder. He made me believe that when your mind fails, your body has 15% more in the tank. Perhaps the biggest asset he brings to the table is the coaches’ mindset. Once a college football player and now also a baseball coach, his ability to push to new levels is awesome. I feel extremely fortunate to once again have him in my corner, only this time as a training partner.

I would agree its may be a mind fuck for some. If he's truly has his heart in the right place nothing else should make him more proud, or show his success as a trainer better than an end result of his work. Egos aside and all.

 

[Worf]

No you definitely got this man, that’s not that long. I’m inspired by your leg workouts.
I jacked my back up real bad about 8 years ago. I was jumping a gap snowboarding and came up short and compressed my lower lumbar. Ha, I also blew my knee out having sex and never had it repaired because I didn’t have insurance. Bottom line me kness and back are fucked I can’t go too heavy on squats and dead’s. So makes me jealous!

Bro... There has to be a fucking story here

 

[DrankSlangin]

I would agree its may be a mind fuck for some. If he's truly has his heart in the right place nothing else should make him more proud, or show his success as a trainer better than an end result of his work. Egos aside and all.

That’s a great point and well said. Perhaps it’s not as much of a mindfuck as I think. I can tell he is very proud when we run into people from our former gym, and I try to mention as often as I can that he started me on the right path, showed me how to really train and recover hard, and develop good lifting habits and form from the get go. Wherever I end up on this journey, I will always credit him for starting me in the right direction.

 

[Worf]

Lay stomach down on an incline bench. Hang your arms down holding dumbbells in a supinated position. Keep your arms straight and raise to the side trying to keep your palms facing in front you the whole rep. Stop just short of parallel with the ground so you don’t fully engage your traps (you gave me that pointer a few days ago! ha) Nice and slow so you’re not swinging, all squeeze. I like 3 sets of 25 reps on this one.

If you know the actual name for this exercise, please tell me haha

Incline Bench Rev Flyes

 

[DrankSlangin]

Incline Bench Rev Flyes

Sounds about right to me, my brother. Reverse flyes are typically done with a neutral or pronated grip, so maybe T Flyes are really just called Incline Bench Supinated Reverse Flyes.

 

[Worf]

that must take some really good wrist mobility, certainly would hit everything in the chain from a different angle

 

[DrankSlangin]

They were a bit awkward for me at first. My wrists might try to lean towards a neutral grip at the flex position, but mentally I’m trying to keep them supinated the whole time.

 

[DrankSlangin]

Switch to Evening Workouts temporarily

My class schedule has changed for the next 5 weeks so I will now be lifting in the evenings for the first time ever. I’m sure it’s just something to get used to mentally. Only diet change will be getting a half cup extra oats and fruit for my final 2 meals which have now become my pre and post.

 

[Worf]

I think I am able to lift heavier in evening workouts from all the food consumed through the day but it's always fucking crowded. AM workouts a good because theres far less people at my gym.

 

[DrankSlangin]

I think I am able to lift heavier in evening workouts from all the food consumed through the day but it's always fucking crowded. AM workouts a good because theres far less people at my gym.

Dude you aren’t lying, super crowded this evening. I politely asked a guy who was deadlifting in a power rack if he could move outside of it so I could squat. I’ve never even seen all the power racks occupied at this gym before.

 

[FourOneDeuxFitt]

Dude you aren’t lying, super crowded this evening. I politely asked a guy who was deadlifting in a power rack if he could move outside of it so I could squat. I’ve never even seen all the power racks occupied at this gym before.

Lol it’s defintely a change of pace lifting in the evening. I agree with @Worf its nice having a few extra meals in as well before the lifts in the evening the extra stamina defintely shines through. Seem to fall asleep better too. But sometimes it’s just a shit show depending on where you lift and how crowded it gets... nothing still beats a good morning lift in an empty gym imo.

 

[DrankSlangin]

Week 5 Day 1
LEGS

Lying Leg Curls

30x8 (warm up)
40x8 (warm up)
50x8 (warm up)
50x8 (warm up)
65x8 (warm up)
80x8 + 8 partials
95x8 + 8 partials
95x8 + 8 partials
95x8 + 8 partials

Barbell Squats

135x8 (warm up)
185x8 (warm up)
225x8
275x8
315x6
225x12

Leg Press

6 wheels* x10 (feeder set)
8* x10 (feeder set)
10* x10
10* x10
Drop set: 10*x10, 8*x10, 6*x10, 4*x10 + 1sec rest pause at bottom of every rep

Hack Squat

75x10
75x10
Drop set: 75x8, 50x5, tap out! Fuck

SLDL

165x12
165x12

@Roger rabbit calves plan:
Standing bodyweight raises
10sec rest as needed
45sec rest in between each set of 100

240 total perfect reps

More and more drop sets, I’d be shocked if squat drops don’t appear soon. I almost lost my shit during the hack squat drop. I had no idea how much the leg press drop took out of me.

I should probably take a leg day off. I’m gonna try to make it past the 6 week point and take it in week 7. Hip flexor tightness is not improving with added static and isometric stretches. I failed at 315x7 today when a few weeks ago I had 315x10. I threw in an extra 225x10 at the end just so I could muster up some respect for myself, but my strength is down a bit. No gear and possible overtraining could be reasons, but no excuses are acceptable. Gotta fight to maintain strength on the cruise.