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Trukkers Hormone Highway to Hell

TANGO.ECHO.KILO said:
APPROVED! (you forgot about the dog ;))
View attachment 32763



I thought I told you to take it ez with that liquor boy
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The dog was real nice. Didn't see her long tho.

I see mrs. Trukkers protein cookies made it home safe? Those bastards are great with coffee. A great pre workout boost. All good shit. Oatmeal, whey chocolate fudge, peanut butter and yes a lil suga. If it helps she made them things naked ;)

Oh and the liquor? I'm dry now. Not that yall can tell the difference:cool:
 
20151229_051848.jpg
Ok, first day back in my groove after vacation. So basically 2 weeks of shit training and eating and drinking. I've lost alot. About 5 lb total BW and I lost tremendous strength in my arms. Most noticeable today on my biceps/chest split. I'm easily down 40 lbs in some movements for biceps. The chest size and strength are still there. Figures...the arms are the hardest for me to get and KEEP so they would be the 1st to degenerate.

315 on the incline is fairly easy now. Hard to believe that was a BIG GOAL for me just a few weeks prior. I'll be working toward a 405 incline here going forth. The incline is my new STRENGTH exercise where I focus on building power and low reps. The other chest exercises are designed different in my program I made. It's working. Getting stronger & bigger.

This will be my first day with a full diet plan in 2 weeks. So I'm hoping to see fast improvements in strength.

Btw it's cold as fuck down here atm. Sub freezing temps and ice on the road. Wtf
 
gr8whitetrukker said:
View attachment 32802
Ok, first day back in my groove after vacation. So basically 2 weeks of shit training and eating and drinking. I've lost alot. About 5 lb total BW and I lost tremendous strength in my arms. Most noticeable today on my biceps/chest split. I'm easily down 40 lbs in some movements for biceps. The chest size and strength are still there. Figures...the arms are the hardest for me to get and KEEP so they would be the 1st to degenerate.

315 on the incline is fairly easy now. Hard to believe that was a BIG GOAL for me just a few weeks prior. I'll be working toward a 405 incline here going forth. The incline is my new STRENGTH exercise where I focus on building power and low reps. The other chest exercises are designed different in my program I made. It's working. Getting stronger & bigger.

This will be my first day with a full diet plan in 2 weeks. So I'm hoping to see fast improvements in strength.

Btw it's cold as fuck down here atm. Sub freezing temps and ice on the road. Wtf
Click to expand...

Fuck yeah! Im with you on that new incline goal!!! Push yourself.

Do those plate shrugs work for you? Im trying to get my traps bigger, but ive always gone with the trap bar or heavy dumbbells. Im wondering if lighter at more reps is the way to go?
 
jaymaximus said:
Fuck yeah! Im with you on that new incline goal!!! Push yourself.

Do those plate shrugs work for you? Im trying to get my traps bigger, but ive always gone with the trap bar or heavy dumbbells. Im wondering if lighter at more reps is the way to go?
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Oh....that was my last WO I just didn't crop it out :)

But ya I been rolling with the plate shrugs, a tip from demondosage, for some time now. Done properly I don't see how any one could get more than 20 reps in? It's a slow movement with a deep pinch at the top. Honestly it's really difficult. I usually do 3 sets of 20 all to failure. I've found I can do 10 sets of 10 and not get the same effect so 20 TO FAILURE is super important as the weight is very low. You should really be on the verge of tears after a set if you go slow enough. Other than that I do upright rows with a cambered bar for traps. Making sure I pull in a rear ward movement and hold there. More so for the traps than delts and I really emphasize that. I'm learning so much about how huge weight really isn't needed for alot of exercises. Thsee certainly are a few examples
 
The ONE THING about plate shrugs is your not using progressive overload which is *key* for long term growth. So since I've been using it I've had great results! I do believe it has to be an auxiliary exercise in any effective program. Since we already established progressive overload isn't in the picture. Believe me I tried. I tried holding 2 45's in each hand. It's very difficult and I do not have small hands.
 
gr8whitetrukker said:
The ONE THING about plate shrugs is your not using progressive overload which is *key* for long term growth. So since I've been using it I've had great results! I do believe it has to be an auxiliary exercise in any effective program. Since we already established progressive overload isn't in the picture. Believe me I tried. I tried holding 2 45's in each hand. It's very difficult and I do not have small hands.
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Holding 2 45lb plates in each hand is a real challenge even for me, even though I have longish fingers
 
I love the logging going on Truk. Everything is detailed and you even include notes on your thoughts. Bad ass.

You'll get your strength and weight back in no time. First weight you're bound to lose is glycogen and water. Strength usually comes back just as quick also. I bet by next week you'll be pushing the same weights.
 
20151230_051936.jpg
I picked up these kickbacks from @ROB581211 . Done with the wrist perpendicular to the leg. I like em! Can't do much weight but they are very effective done this way. Thanks Rob!

I FUCKING LOVE BACK DAY. I have the deepest connection with it. I make sweet sweet love to it till I can't no more.

Moved pretty quickly today so max weight wasn't a priority. I took the pin off the highest setting on seated rows and did sets with little rest as a change up.

Barbell bent rows are done at close to 90° with light weight pulled overhand clean up to the sternum or slightly higher. CONTROL CONTROL CONTROL. I prefer it this way. It's like crushing an egg between the shoulder blades.

Of course cable pulldowns at the end. These are always a testament to fortitude. Their painful, I am very weak by that time and a deep deep pain in the lats sets in. Can't speak enough of them especially done when fatigued .

All in all 280 reps done before 0500! What did you squibs do todayo_O
Now I'm off to terrorize the general public. Honk honk FUCKER
 
gr8whitetrukker said:
View attachment 32848
I picked up these kickbacks from @ROB581211 . Done with the wrist perpendicular to the leg. I like em! Can't do much weight but they are very effective done this way. Thanks Rob!

I FUCKING LOVE BACK DAY. I have the deepest connection with it. I make sweet sweet love to it till I can't no more.

Moved pretty quickly today so max weight wasn't a priority. I took the pin off the highest setting on seated rows and did sets with little rest as a change up.

Barbell bent rows are done at close to 90° with light weight pulled overhand clean up to the sternum or slightly higher. CONTROL CONTROL CONTROL. I prefer it this way. It's like crushing an egg between the shoulder blades.

Of course cable pulldowns at the end. These are always a testament to fortitude. Their painful, I am very weak by that time and a deep deep pain in the lats sets in. Can't speak enough of them especially done when fatigued .

All in all 280 reps done before 0500! What did you squibs do todayo_O
Now I'm off to terrorize the general public. Honk honk FUCKER
Click to expand...

Glad you liked them. I'm real big on variations to keep the muscles guessing. Well I was before I started PLing lol.
 
trying to get big said:
Hey @gr8whitetrukker do you
usually go with light weight on those bent over rows??
Click to expand...
In THAT fashion I do. The point is to row very high on the sternum which demands less weight. I mean a full contraction. Not ripping and forgetting.

If I do them pendlay style (underhand) I bend more close to 45° and pile the weight on and row to the beltline. That would be effective in THAT exercise done THAT way.

As they say work the muscle with INTENTION. The rows I did today certainly fall in to that figure of speech
 
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