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FourOneDeuxFitt said:
That’s crazy man. I literally used my quads first when I started with gear. Pinned them and pinned them and pinned them and still pin them with some other sites now too and I think maybe only once or twice I’ve ever had that twitch. Scary as fuck because first thought is the needle is going to snap but. Idk I go high on the outer sweep and even sometimes a bit towards the middle on the sweep and don’t see to have many issues. Push the pin in nice and slow. Plunge slowly as well. Let sit for maybe 20-30sec then quickly remove. You use your glutes as well??
Click to expand...

I am strickley a quad guy. I dont have the flexibility to do glutes.

I am pretty slow pushing pin in. Injecting, I dont force it in but guessing around 30 seconds or so for 1ml. I have been reading g and watching videos and think I may be too high. Probably 8ish inches down from hip. What I am seeing is from hip to knee divide into 3 sections and pin in the middle section. That said I am pinning right at the top of that boundary or above it now. I am also tending to be more to the front of the muscle than the side.

I will try a different spot on quads Sunday and see if any better. Hopefully I can go a month of smooth pins to get some confidence back.
 
Keep experimenting. There are several viable sites that i use on my quads. They were all a bitch when i first started.
 
Back and Shoulder hypertrophy

Pullups
10xBW
8xBW
6xBW

Bent over barbell rows
8x185
8x185
8x185
8x185

Close grip pulldown
15x140
10x140 drop 8x100

Dumbell rows
12x70
12x70
12x70

Seated Smith shoulder press
10x50
10x80
12x80
10x80

Upright rows
12x70
12x70

Side laterals
16x15
15x15
14x15

Facepulls
15x40
15x40
15x40
 
Since I’m here now, what’s driving your hypertrophy work to be straight sets of the same reps and weight? Assuming these aren’t all to mechanical failure?
 
Mac11wildcat said:
Since I’m here now, what’s driving your hypertrophy work to be straight sets of the same reps and weight? Assuming these aren’t all to mechanical failure?
Click to expand...
I am running PHAT on week 3 right now. I ran it for 7 months last year and really enjoyed it and made some of my better gains on it both strength and size.

My understanding of PHAT is on power days (day 1 and 2 of the week) work up to your heaviest and do 3x5 of that weight. On hypertrophy days(day 4, 5, and 6) do the recommended sets and rep scheme at 80% of your power days. I sneak in extra sets, reps or even 3 sets of additional exercises if I still have gas in the tank.

No most of these are not to mechanical failure. To be honest some are but not many.

I am always open to suggestions and tweaking so if you have any advice I am all ears brother.
 
Chest and Arms Hypertrophy 80%

Flat Dumbell press
8x65
8x70
10x70 had something left for extra 2
8x70

Incline dumbell press
11x55
9x60
8x60

HS press per side
15x45
12x50
10x50 drop 9x30

High cable flies
20x22.5
9x27.5 drop 8x22.5

Low cable flies
20x17.5
12x22.5 drop 8x17.5

Cambered bar preacher curls
12x70 close grip
10x80 close grip
9x80 wide grip

Drop set concentration curls
12x20 drop 5x15 drop 8x10
10x20 drop 5x15 drop 6x10

Reverse curls
12x40
12x50

Pinwheel curls
10x25
9x30
8x35

Seated tricep extensions cambered bar
12x70
10x80
9x80

Vbar pushdown
15x70
10x75
7x80 drop 7x60
 
Work sucks, lots on the go, lots of hours. Of course all this is kicking the shit out if me. Top with not getting much more than 5 hrs or less sleep I am wiped and gym time is suffering. I don't think PHAT is sustainable right now until work slows up a bit mid May. I will figure a split that works to at least maintain of the next month.

Also after the last couple pins gone bad, I just finished pinning. Went further outside this time. The pin itself was no issue other than me shaking like a leaf after the last 2 pins. See how it goes over the next daybor two. Thanks @Mac11wildcat for taking the time to help me out. Hoping no issues from this one or the many more to come. Looking down at right quad center being 1200, I pinned about 200. And about where my wrist meets my hand down to the tip of middle finger.

I do expect pip die to shaking as bad as I did
 
Let me know. If it’s still shitty, drop more towards 230-3
Btcowboy said:
Work sucks, lots on the go, lots of hours. Of course all this is kicking the shit out if me. Top with not getting much more than 5 hrs or less sleep I am wiped and gym time is suffering. I don't think PHAT is sustainable right now until work slows up a bit mid May. I will figure a split that works to at least maintain of the next month.

Also after the last couple pins gone bad, I just finished pinning. Went further outside this time. The pin itself was no issue other than me shaking like a leaf after the last 2 pins. See how it goes over the next daybor two. Thanks @Mac11wildcat for taking the time to help me out. Hoping no issues from this one or the many more to come. Looking down at right quad center being 1200, I pinned about 200. And about where my wrist meets my hand down to the tip of middle finger.

I do expect pip die to shaking as bad as I did
Click to expand...
 
Well I am going g to switch to a PPL program. I think I will be better able to alter course when work causes me miss a work out.

I am looking at Creeping Death 2 variation with focus in chest, shoulder, and Tricep. 1 leg day per week. Just need to out it together over the next day or 2 and start Sunday It will look something like this.

Sunday Push
Monday Pull
Tuesday Off
Wednesday Legs
Thursday Push Pump
Friday Pull Pump.

I think this will allow me a little more flexibility in missed workouts and recovery.

See how it goes
 
With a change in programming I have been doing some self evaluating as well.

1. Not dropping fat as I had hoped. Add some cardio just finding the time for it. Supplements after cardio increased and fat loss slows. Need to tweak diet some, although not sure what to drop yet.

2. Biggest issue now is sleep. I go to bed about 730-800 and don’t fall asleep until midnight or later. Tried melatonin 10mg and sometimes it helps other times nothing. One consistent result is tired and groggy getting up at 500. Googling supps to help with this today as I have also tried chamomile tea with little help.

This week is going to be a week of change. Change in program, change in diet possibly, change in cardio. Want to get this figured out soon, summer is coming.

As for last pin, no issue pinning, little to no pip since. So yes I was an idiot and slowly moved my pinning sites closer to the center of my quad. Pinned wrong muscle, dummy.
 
Work and lack of sleep kept me out of the gym the past week. Felt like shit missing the gym.

Back at it today starting a new program. Running John Meadows Creeping Death 2.

Week 1 Push 1
Slight incline dumbell press, leave 2 in the tank sets of 8
50x80
55x8
60x8
60x8

Incline dumbell press work up until barely get 6 reps count last 3
50x6
55x6
60x6

Machine press cluster set. Find a tough 8 then rest 30 sec and go again same weight
60x8
60x8
60x4
60x3

Pec Dec 10 second stretch pause on last rep each set
100x8
110x8
115x8

Reverse pec dec use same weight rest 90 sec
85x15
85x15
85x15
85x15

Seated Smith shoulder press
50x6
70x6
80x6
80x6

Dip machine tricep pushdown started too light so kept going up
40x10
45x10
55x10
65x10
70x10

Skull crushers 90 seconds rest
60x12
60x12
60x10
60x8
Should have started lighter on this one.

Felt awesome after the week off to get back at it. Diet the past week was ok, with some shit food here and there. Work got the best of me. New program, new mindset.

I think I am really going to enjoy creeping death 2.
 
Btcowboy said:
Work and lack of sleep kept me out of the gym the past week. Felt like shit missing the gym.

Back at it today starting a new program. Running John Meadows Creeping Death 2.

Week 1 Push 1
Slight incline dumbell press, leave 2 in the tank sets of 8
50x80
55x8
60x8
60x8

Incline dumbell press work up until barely get 6 reps count last 3
50x6
55x6
60x6

Machine press cluster set. Find a tough 8 then rest 30 sec and go again same weight
60x8
60x8
60x4
60x3

Pec Dec 10 second stretch pause on last rep each set
100x8
110x8
115x8

Reverse pec dec use same weight rest 90 sec
85x15
85x15
85x15
85x15

Seated Smith shoulder press
50x6
70x6
80x6
80x6

Dip machine tricep pushdown started too light so kept going up
40x10
45x10
55x10
65x10
70x10

Skull crushers 90 seconds rest
60x12
60x12
60x10
60x8
Should have started lighter on this one.

Felt awesome after the week off to get back at it. Diet the past week was ok, with some shit food here and there. Work got the best of me. New program, new mindset.

I think I am really going to enjoy creeping death 2.
Click to expand...
It’s an awesome program. Perfect if your limited on days in the gym. Glad to see ya back man.
 
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