Ascendance: DrankSlangin’s Training Journal

[DrankSlangin]

@Roger rabbit After legs I hobbled straight out and completely forgot to try your arm test. I will do so tomorrow.

 

[DrankSlangin]

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.

Yeah man you and @Worf may be onto something with the extra meals in the system. And I’ve got a lot of stored energy sitting through a 2 hour lecture and 2.75 hour lab ugh! But forget about supersets in the evening, way too crowded.

 

[FourOneDeuxFitt]

Yeah man you and @Worf may be onto something with the extra meals in the system. And I’ve got a lot of stored energy sitting through a 2 hour lecture and 2.75 hour lab ugh! But forget about supersets in the evening, way too crowded.

Yeah that’s what sucks with some of Meadows routines. They’re just difficult to do in gyms that are small or crowded. My workout times are always changing working swing shifts. But my pumps and strengths are always better later later in the day. But nothing beats the peace and serenity of the empty gym.

 

[Worf]

Different strategies for different gym times. Hitting the gym at 5 am and running a bunch of fast sets,short rest and light weight is the ticket for me before work. Nobody in the way. I may actually have to start doing this again! More emphasis on heart rate and pump than weight and numbers. Waking up and trying to hit heavy weight for low reps on 600 cals from breakfast is horrible to me, even 1000 cals. Then after getting to work a few hours in, the wind is fully out of my sails after going heavy early. Totally wiped.

Good luck with your new gym time, it may become your go to. Plus theres more pussy in the gym in the evening

 

[DrankSlangin]

Different strategies for different gym times. Hitting the gym at 5 am and running a bunch of fast sets,short rest and light weight is the ticket for me before work. Nobody in the way. I may actually have to start doing this again! More emphasis on heart rate and pump than weight and numbers. Waking up and trying to hit heavy weight for low reps on 600 cals from breakfast is horrible to me, even 1000 cals. Then after getting to work a few hours in, the wind is fully out of my sails after going heavy early. Totally wiped.

Good luck with your new gym time, it may become your go to. Plus theres more pussy in the gym in the evening

Haha no doubt about that, so many gorgeous women in the evening, it’s a challenge to stay focused! I was thinking I can’t wait to get back to mornings, but you’re right. It may become my preference.

 

[FourOneDeuxFitt]

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.

Hella volume ! Love that bro. Solid workout. Do yourself a favor and don’t push it. Rest before something happens and you get forced to rest. You’ve been killing it. Take a week to slow it down so you can continue to kill it.

 

[DrankSlangin]

Hella volume ! Love that bro. Solid workout. Do yourself a favor and don’t push it. Rest before something happens and you get forced to rest. You’ve been killing it. Take a week to slow it down so you can continue to kill it.

As always that is terrific advice my brother, I will consider it strongly next few days and maybe this Thursday will be a leg day off.

 

[FourOneDeuxFitt]

As always that is terrific advice my brother, I will consider it strongly next few days and maybe this Thursday will be a leg day off.

Don’t consider. Just do it. Haha.

 

[Worf]

Hella volume ! Love that bro. Solid workout. Do yourself a favor and don’t push it. Rest before something happens and you get forced to rest. You’ve been killing it. Take a week to slow it down so you can continue to kill it.

Deload week or contrast week. Doing one myself now. After going heavy on Big 3 the past few weeks and heavy and higher volume assistance, you maybe hit a wall and couldnt eat/sleep enough to power through. Time for a week or two of hypertrophy work w/o goin to failure cut back on the sets. Go for a swim. Active recovery works well.

 

[DrankSlangin]

Deload week or contrast week. Doing one myself now. After going heavy on Big 3 the past few weeks and heavy and higher volume assistance, you maybe hit a wall and couldnt eat/sleep enough to power through. Time for a week or two of hypertrophy work w/o goin to failure cut back on the sets. Go for a swim. Active recovery works well.

All great suggestions. However I’m gonna stick with the program as close as I can. I took a full week off before I started it, and will take another week off before I start Sentinel for my blast. But I will heed your advice and maybe drop back on the weight some.

 

[FourOneDeuxFitt]

Deload week or contrast week. Doing one myself now. After going heavy on Big 3 the past few weeks and heavy and higher volume assistance, you maybe hit a wall and couldnt eat/sleep enough to power through. Time for a week or two of hypertrophy work w/o goin to failure cut back on the sets. Go for a swim. Active recovery works well.

Same I just took one two weeks ago myself. A much needed deload week and felt great coming back after that. Couple of my friends are IFBB pros and always preach the important of them for growth. It really makes the difference for your body.

 

[DrankSlangin]

Same I just took one two weeks ago myself. A much needed deload week and felt great coming back after that. Couple of my friends are IFBB pros and always preach the important of them for growth. It really makes the difference for your body.

Hmmmm you and @Worf have definitely got me thinking about a deload week now. Then I could just pick up where I left off in Carnage.

How often do your friends take deload weeks?

 

[FourOneDeuxFitt]

Hmmmm you and @Worf have definitely got me thinking about a deload week now. Then I could just pick up where I left off in Carnage.

How often do your friends take deload weeks?

Every 7-8 weeks. You don’t even have to take a break that week from the program just cut down the weight your using. No sets to failure and always leave some in the tank. Wouldn’t go about 80% of your max. You could even just skip the optional days. When I did my deload I took 3 rest days that week and as frustrating as it was I could just feel how much my body actually needed it.

 

[DrankSlangin]

Every 7-8 weeks. You don’t even have to take a break that week from the program just cut down the weight your using. No sets to failure and always leave some in the tank. Wouldn’t go about 80% of your max. You could even just skip the optional days. When I did my deload I took 3 rest days that week and as frustrating as it was I could just feel how much my body actually needed it.

Ok I’m sold. If IFBB pros are deloading that often, we should too I suppose ha. I’m gonna take Thursday off, then plan for a deload at week 7 unless the day off doesn’t help, then I deload sooner. Rest of my body is good, hip flexors and right bicep tendon not so much.

Thank you guys for your advice.

 

[DrankSlangin]

Blood work mid cruise

These result were from last Friday. I’ve been cruising at 200mg/wk test cyp for 5 weeks. Just before that I ran the same test with 525mg tren Ace weeks 1-4, 700mg tren Ace week’s 5-8.

 

[Seven]

Blood work mid cruise

These result were from last Friday. I’ve been cruising at 200mg/wk test cyp for 5 weeks. Just before that I ran the same test with 525mg tren Ace weeks 1-4, 700mg tren Ace week’s 5-8.

View attachment 93706 View attachment 93705

How much test was you running with the tren? Just curious.

When was your last pin on these bloods? 200mg per pin or you splitting it up?

Excellent log! You must like to talk. Lol. No offense.

 

[DrankSlangin]

How much test was you running with the tren? Just curious.

When was your last pin on these bloods? 200mg per pin or you splitting it up?

Excellent log! You must like to talk. Lol. No offense.

Thank you for following! Haha no offense taken. I am fairly social but in real life I have almost no one to talk with about these things. So when I’m on Meso there is so much I want to talk about, perhaps I do get a bit wordy haha.

I did not increase my TRT dose while on tren, so 200mg/wk. I do split the dose, 100mg on Sunday, 100mg on Wednesday. The blood test was Friday morning, so roughly 48 hours after pinning 100mg of cyp.

 

[DrankSlangin]

Week 5 Day 2
CHEST and SHOULDERS

Machine Press

70x8 (warm up)
90x8 (warm up)
110x8 (warm up)
130x8
150x8
170x8
180x7

Incline Barbell
Reps: pause 1sec 2” above chest, drive to 3/4 lockout

155x6 + 2 forced
155x6 + 2 forced
155x8
165x6 + 2 forced

Flat Bench Press
Rep: same as above but touch bar on chest for 1sec

165x8
165x8
165x7 + 1 forced
165x7 + 1 forced

Machine Flyes

110x12
110x10
110x12

Machine rear laterals

60x25
70x25
70x25

Dumbbell side laterals

15x10 + 6 partials
20x10 + 6 partials
20x10 + 6 partials
20x10 + 6 partials, sloppy

Seated Smith Press

90x8
110x8
110x8

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

251 total perfect reps

Rest pause reps are an amazing way to increase intensity without stacking more weight. My bench numbers were light but intense due to the rep manipulation.

 

[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.

The smith machines were occupied when I wanted to try this test, so I did it with a barbell in a power rack. I learned my grip strength is weak as I could hold 165lbs in each arm, anything more I couldn’t hold on. My current weight is 193-194lbs. Didn’t feel any pain on that tendon and both arms were equal in strength (weakness ha).

So maybe I need to focus on grip strength which would alleviate pressure on that tendon as my biceps grow?

 

[Roger rabbit]

The smith machines were occupied when I wanted to try this test, so I did it with a barbell in a power rack. I learned my grip strength is weak as I could hold 165lbs in each arm, anything more I couldn’t hold on. My current weight is 193-194lbs. Didn’t feel any pain on that tendon and both arms were equal in strength (weakness ha).

So maybe I need to focus on grip strength which would alleviate pressure on that tendon as my biceps grow?

That’s correct my man[emoji106]

That’s what the test typically reveals.

Work on it and get your way up to holding your weight brother.