Lightspan's blast and cruise

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Fancy meeting you here. Come in, grab a seat, have a pop-tart. So i'm still chuggin' along, just backfilling the log every few days now. Nothing exciting with the cycle, i picked my AI back up to EOD, the right nip got sore after a few days of e3d. Seems 12.5 mg aromasin eod is my sweet spot for the 1050/375/375 EQ/test e/deca combo. Why mess with a good thing.

Thursday was legs, i was a bit tired and so i did lots of accessory work and not much in the way of big compounds (aka squats).

sldl 135/185/225x10
hip twist machine 80/90/100x10
leg press 180/270/360x10
leg extension 170/190x10 210x10x2
barbell thrust 70x10x3
smith lunge (backward, alternating) 50/60/70x5
ab crunch machine 70/70/80x10
standing calf raise 235/255/255/275x10
adduction 210/230/250x10
abduction 210/230/250x10
standing ham curl 40/60/60x10

the abduction and adduction are paying off. i used to get wobbly coming out of the hole over 225, now i don't wobble until 275, and much less now. i'll keep hitting those, it's nice to not have my legs doing the waka-waka shaky thing.

took friday off, was feeling pretty shitty, think one of my sons gave me their cold.

saturday was no joke, i made up for the lack of squats thursday. sheiko block 30, week 1, day 1. double squat, double bench.



flyes were at 30 lb, good mornings at 115. i did not know if i was going to finish this one, 3ish hours. note to self - eat a giant breakfast before doing this shit. protein shake and a gatorade is not enough. i love the sheiko stuff, it really pushes me. this coming week i'll only have a couple days to lift, i will finish off sheiko 30 week 1.

that's about it. weight is hovering between 215-220, i'm not eating enough and i know it. grrr. i can see the development in my quads and chest, and what little abdominal fat i had is gone, but i want to hit 230. best start eating more.

 

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Ok time to update the neglected log. Still lifting, this week and next week are pretty intense. Have a 4 day trip M-R next week and only a hotel gym so this may be a bit of a deload week. Took a couple extra rest days this week due to work and generally feeling pretty beat up.

Cycle is humming along great, strongly considering just running this EQ/test/deca combo 20 weeks then dropping down to cruise. I planned on 8 weeks of tren/mast but I'm pretty lean and bouncing between 215-200. No sense adding those in if I don't need the cut/ might add low dose tren for strength effects but I'm thinking more is not necessarily better and I'm feeling good enough, why fuck with a good things.

Still running the gh, now 6iu EOD. Had 2 vials of seros, now back to pharmatropin. The EOD protocol is pretty miraculous, my sides at 2 iu ED are pretty unbearable (CTS/neuropathic pain). Cheers to @brutus79 for the EOD protocol.

There was lifting this week. Honest, officer.

Thursday - pushes

Flat bench

95x4
135x4
185x8
185x5
205x6
225x5
245x3
275x0 (fuuuuuck )
225x3
225x3
185x5
135x10

I have avoided flat benching anything above 2 plates for a couple years, and only hit 225 on rare days when I wanted to ego lift. With the form corrections and tips I've gotten here, 225 goes up smoothly with ZERO shoulder pain. I'm seeing chest development I've never had. Totally stoked, I keep saying I'm going to "bring my chest up." Well fuck, lift heavy shit a lot and Lo and behold, I'm getting the results I wanted without fucking myself up. Me and the clams are all smiles.

Cable tri kickbacks 20/15/20x10 - these tend to stress my front delts and shoulder, not sure why, I think it is torsional strain on the joint holding it static so the elbow pivot is in a flat plane parallel to my body. Need to strengthen the shoulder joint, may dig out some of my old physio shoulder/rotator cuff exercises.

Incline bench
135x8, 155x4x5 - couldn't get much more weight up after trying to PR on bench so I did five quadruples. Felt pretty good, form was maybe a bit shaky on the back set. Overall chest volume is way up and I can see it. Again, tickled shitless.

Cable x-over (low to high) 15/25/30 x 10
Cable side bends 77.5/87.5/87.5x10
Weighted sit-up decline 45x10x3
Push-ups 15/15/12
Rope pushdown FST-7 50x10x7
Flat bench wide grip FST-7

95x10, 105x10 - my shoulder felt twinge-y after the second set and given how well the preceding lifts went I bailed. Live to fight another day.

Friday - pulls

Lat pull downs (wide grip) - 100/160/180/200
Standing t bar - narrow grip - 45/90/135/135 x 10
BB rows - 135/185/205/205x10
DB rows 80/85x10 - elbows felt stressed, I know it's the gh but it still feels like something isn't right. Cut out the third set.

Neutral grip curl bar - to ease up on the elbows - 70/80/85x10
Cable rows - stirrup bar - 180/200/220x10

All in all a nice back workout. Arms are steady at 16" cold, 16.5 with a pump. For 6'3" I'm not complaining, I do one curl variation a week. Not looking for 22s (and never gonna get 'em anyway).

And then there was yesterday, powerlifting Saturday'!

Sheiko block 29 week 2 day 1



Flyes at 30 lb.

I have some pretty bad acne scarring on my back and chest/stomach, my lifting partner is an aesthetician, she did something called "dermapin" to my chest and back. Basically like a 12 needle tattoo gun with variable depth setting, she ran it over my chest and back about 10 times each. I was a bloody fucking mess and let's just say it didn't feel good. Now why am I telling you about this metro torture routine? Could not lock the bar low over the treated area so I had to rest the bar on top of my traps. Result was some crazy form adjustments and I worked my upper back and posterior chain in an entirely different way. Scars look better but fuuuuuuck, like the worst sunburn I ever had x 10. Took a lot of midol.

This also meant after 1 set of good mornings I bailed. The knurl on the bar was ripping open the skin. Fuck that.

All in all a good week, a few off days then back to hitting it hard. Weight is steady but I'm cutting up.

Progress: