Ascendance: DrankSlangin’s Training Journal

[DrankSlangin]

I was a surg tech for 5 years. It’s good money. Especially if you don’t mind a little over time...

Why did you stop? Or did you move up a level? Just curious. I read there are different directions you can go from surgical tech.

 

[DrankSlangin]

Week 7 Day 6
BACK

Facepulls

warm up sets
57.5x10
65x10
65x10

Hammer Iso Row

90x8 (feeder set)
110x8 (feeder set)
140x8
140x8
140x8 - bonus set

Nautilus Machine Pullovers

140x10 (feeder set)
155x10
155x10
155x8 - bonus set

Single Arm Supinated Pulldown

40x10
40x10
40x10

Rack Pulls
Reps: lower slowly to keep lats flexed

185x6 (feeder set)
225x6
225x6
225x6
245x5 - bonus set

DB Shrugs
Reps: 3sec hold at top

75x10
75x10
75x10

Weighted Hyperextensions

25x20
25x20
25x20

Standing Calf Raise and Dorsiflexion superset

• Calf raises 3x30 (every 10th rep hold flex position for 10sec)
• Dorsiflex feet until anterior tibialis goes numb

60x30
Dorsiflex 50 reps
60x28
Dorsiflex 50 reps
60x23
Dorsiflex 50 reps

Fuckin social hour at the gym today, everybody in the mood to talk and hog stations, no one in the mood to work! Hence the bonus sets. After my last set of facepulls, one of the regulars comes over to talk, and it’s like one of my journal entries, an avalanche of words! But this is the guy who competes in masters classic physique, so again when he talks, I listen. Occasionally he’ll throw a gem of info out there.

Anyway I was thrilled to be back at the old gym so I could rock me out some Hammer iso rows and Nautilus pullovers. After talking with @FourOneDeuxFitt and @Morefyah about hammer iso rows this week, I had to get me some.

I know I’ve said it before, but fuck it I’ll say it again. If you haven’t tried the old school Nautilus pullover machine, try it. I prefer free weights all day over machines, EXCEPT for this one. It will explode your lats. Then get you some rack pulls and it’s lats lights out!

 

[Hawkins]

Why did you stop? Or did you move up a level? Just curious. I read there are different directions you can go from surgical tech.

Man, I finished my undergrad degree And stuck around for another 2 years.

I worked for a cardio-thoracic team. That was a good gig for being a young cat, but I was on call and working crazy hours.

I left to utilize my education and find something a little more stable.

There are literally hundreds of jobs you can do in that field....

If you stick with it long term, I would suggest becoming a certified first assist. These guys really do well.

 

[DrankSlangin]

Man, I finished my undergrad degree And stuck around for another 2 years.

I worked for a cardio-thoracic team. That was a good gig for being a young cat, but I was on call and working crazy hours.

I left to utilize my education and find something a little more stable.

There are literally hundreds of jobs you can do in that field....

If you stick with it long term, I would suggest becoming a certified first assist. These guys really do well.

Hmmm yeah I might have to start out on call with crazy hours fresh out of school. Thanks for the heads up. One of the reasons I left bartending was crazy hours haha. Good to know there are many paths I can take with this. Hours stability will be important for sleep and recovery.

 

[Worf]

Fuckin social hour at the gym today, everybody in the mood to talk and hog stations, no one in the mood to work! Hence the bonus sets. After my last set of facepulls, one of the regulars comes over to talk, and it’s like one of my journal entries, an avalanche of words! But this is the guy who competes in masters classic physique, so again when he talks, I listen. Occasionally he’ll throw a gem of info out there.

Anyway I was thrilled to be back at the old gym so I could rock me out some Hammer iso rows and Nautilus pullovers. After talking with @FourOneDeuxFitt and @Morefyah about hammer iso rows this week, I had to get me some.

I know I’ve said it before, but fuck it I’ll say it again. If you haven’t tried the old school Nautilus pullover machine, try it. I prefer free weights all day over machines, EXCEPT for this one. It will explode your lats. Then get you some rack pulls and it’s lats lights out!

Hard to find those Nautilus pullover machines anymore. My old gym had one. It was an old school gym started in the 70's with much of the original stuff. Modern gyms just dont have anything that compares. Only thing Ive found is EZ bar pullovers on a flat bench

 

[FourOneDeuxFitt]

Hard to find those Nautilus pullover machines anymore. My old gym had one. It was an old school gym started in the 70's with much of the original stuff. Modern gyms just dont have anything that compares. Only thing Ive found is EZ bar pullovers on a flat bench

Agree they are hard to find. I struggle with free weight pullovers doesn’t matter if at dumbbels or whatever. So I’ve recently been moving a flat bench by an adjustable cable machine and doing them on their with a rope or close grip attachment. For me it keeps hella tension on my lats and I’m able to really get a good pump compared to just free weights alone.

 

[DrankSlangin]

Hard to find those Nautilus pullover machines anymore. My old gym had one. It was an old school gym started in the 70's with much of the original stuff. Modern gyms just dont have anything that compares. Only thing Ive found is EZ bar pullovers on a flat bench

It’s got to be one of the best machines ever made. It just flat out works and delivers amazing lat contractions, like the entire latissimus dorsi lights up.

 

[DrankSlangin]

Agree they are hard to find. I struggle with free weight pullovers doesn’t matter if at dumbbels or whatever. So I’ve recently been moving a flat bench by an adjustable cable machine and doing them on their with a rope or close grip attachment. For me it keeps hella tension on my lats and I’m able to really get a good pump compared to just free weights alone.

I love DB pullovers but still struggle to disengage shoulders and tris. I’ll have to give your cable method a try.

 

[DrankSlangin]

Week 7 Day 7
BICEPS and TRICEPS
3 Supersets

Superset 1:

Hammer Curls

35x8
40x8
40x8
40x8

**superset with**

Rope Pushdowns

35x15
50x12
57.5x10
65x8

Superset 2:

Barbell Curls:
Reps: 3sec descent

65x8
65x8
65x8
65x8

**superset with**

Machine Dips

140x15
180x12
200x10
230x8

Superset 3:

Preacher Curls:
Reps: hold and flex at top for 2sec

50x6 too light
70x6
70x6
70x6

**superset with**

DB Lying Extensions

40x7 too heavy!
35x10
35x8
35x9

Calves Tri set

Seated raises 90x20, x17, x14, x13

Body weight standing raise x10 with 2sec hold each rep

Banded side dorsiflexion x10, x10, x10, x10

4 rounds total

Supersets deliver the best pumps, and I was pleased to notice today that my bodyfat has remained pretty low during this cruise. Much of my vascularity has remained since the end of my last tren run. Of course I don’t look as pumped 24/7, but pleased to have nearly accomplished one of my short term goals: go into the blast at around 12% so there’s room to add some water and fat and still be fit enough to destroy high rep sets when called upon to do so.

Blast off in 2 weeks. Carnage week 8 begins tomorrow. Deload week in between weeks 8-9. Which means when I begin Sentinel, I will be 5 weeks into GH and 3 weeks into NPP. I’m gonna rip Sentinel a new one and I can’t wait

 

[Hawkins]

Hmmm yeah I might have to start out on call with crazy hours fresh out of school. Thanks for the heads up. One of the reasons I left bartending was crazy hours haha. Good to know there are many paths I can take with this. Hours stability will be important for sleep and recovery.

If you’re looking for set hours and good schedule, I’d take a job wherever at first. Get a little experience and find an out patient surgery clinic, or eye clinic or even cosmetic clinic...

If you learn quick and can handle stress, you’ll get noticed and a doc or clinic will pick you up. Good luck!

 

[Hawkins]

Hard to find those Nautilus pullover machines anymore. My old gym had one. It was an old school gym started in the 70's with much of the original stuff. Modern gyms just dont have anything that compares. Only thing Ive found is EZ bar pullovers on a flat bench

I like this exercise, but with a small red band added. Keeps you from losing tension at the top...

 

[DrankSlangin]

If you’re looking for set hours and good schedule, I’d take a job wherever at first. Get a little experience and find an out patient surgery clinic, or eye clinic or even cosmetic clinic...

If you learn quick and can handle stress, you’ll get noticed and a doc or clinic will pick you up. Good luck!

Thanks man! I’ll take whatever I can get at first, but it would be great to have some options.

 

[Hawkins]

Thanks man! I’ll take whatever I can get at first, but it would be great to have some options.

Shoot yeah. You’ll enjoy it as long as you don’t have thin skin.

Surgeons have bigger egos than any other group of people I’ve ever felt with.

Good luck!

 

[DrankSlangin]

Shoot yeah. You’ll enjoy it as long as you don’t have thin skin.

Surgeons have bigger egos than any other group of people I’ve ever felt with.

Good luck!

I’ll definitely have to focus on patience when running tren!

 

[Hawkins]

I’ll definitely have to focus on patience when running tren!

That’s for sure! Being big and strong, the docs will have a chip on their shoulder when they’re around you. Most of them anyhow...

Some of them are super cool, and some are douche bags. You’ll figure it out real quick.

 

[DrankSlangin]

Week 8 Day 1
LEGS

Adductor Machine

many warm ups
85x15
100x15
100x15

Standing Leg Curls

40x12
50x12
50x12

Drop set: x10 + 10 partials, 2 drops
50x10 + 10
30x10 + 10
20x10 + 10

Barbell Squats

185x8 (warm up)
225x8
255x8
275x8
315x5

Front Squats

135x10
135x9
135x10

Leg Extensions

145x10 + 8 partials
160x10 + 3 partials tap out!
145x10 + 5 partials walk it off!

SLDL

225x8
225x8
225x8

Very intense session. My quads were thoroughly trashed after front squats despite the low weight used. Leg extensions right after left an awesome and painful pump.

I only hit 315x5 on squats. My hip flexors are becoming an annoyance and have not healed as completely as I thought. I fear I will not reach one of my short term cruise goals of matching my strength at the end of my last blast. 8 weeks ago I had 315x10.

Big move up day on SLDL. I believe my hams have put on a bit of size and strength in recent weeks which I’m very pleased with.

 

[Rhynoplanet]

Good stuff. You have a nice base to build on and good that you are already relatively lean. I don't see why you can't meet your goals of stepping on stage at an amateur competition by 45. That's 4 years of training and prep. If you stay focussed on training and diet it will happen. Go for it!

 

[DrankSlangin]

Good stuff. You have a nice base to build on and good that you are already relatively lean. I don't see why you can't meet your goals of stepping on stage at an amateur competition by 45. That's 4 years of training and prep. If you stay focussed on training and diet it will happen. Go for it!

Thank you my man! Your encouraging words are very much appreciated.

 

[Morefyah]

Week 8 Day 1
LEGS

Adductor Machine

many warm ups
85x15
100x15
100x15

Standing Leg Curls

40x12
50x12
50x12

Drop set: x10 + 10 partials, 2 drops
50x10 + 10
30x10 + 10
20x10 + 10

Barbell Squats

185x8 (warm up)
225x8
255x8
275x8
315x5

Front Squats

135x10
135x9
135x10

Leg Extensions

145x10 + 8 partials
160x10 + 3 partials tap out!
145x10 + 5 partials walk it off!

SLDL

225x8
225x8
225x8

Very intense session. My quads were thoroughly trashed after front squats despite the low weight used. Leg extensions right after left an awesome and painful pump.

I only hit 315x5 on squats. My hip flexors are becoming an annoyance and have not healed as completely as I thought. I fear I will not reach one of my short term cruise goals of matching my strength at the end of my last blast. 8 weeks ago I had 315x10.

Big move up day on SLDL. I believe my hams have put on a bit of size and strength in recent weeks which I’m very pleased with.

Damn brother 315 X 5, thats some serious weight! I don’t think I’ll ever get those numbers. My knees ain’t having it!

 

[DrankSlangin]

Damn brother 315 X 5, thats some serious weight! I don’t think I’ll ever get those numbers. My knees ain’t having it!

I feel the same on chest days unfortunately, my right pec and shoulders aren’t letting me get the weight I want haha. Fuck man you get to the age we are at, you’re gonna have some kind of injury.