Demigod before 35 (Aldebaran)

Training Training Logs
2885

Terrible migraine yesterday. Was in bed pretty much from 3:30 PM to this morning 10 AM.

I had one already a couple of years ago, but these days they are more frequent. Maybe 5-6 in the last 3 months. These are concerning because I really can’t do shit and this morning at 5 am I even puked after drinking a little bit of Coke.

It’s either:

  • Overtraining and general fatigue… One more week on this crazy 150 sets per week program (not an exageration)
  • I have a wisdom tooth that needs to be removed. I should have done it at least 6 months ago lol
  • Brain tumor… (a friend told me it happened to someone a few weeks ago so now i’m stressed lol)

Anyway I still trained and diet was okay, around 2600 kcals but only 6000 steps.

13/12/24

A/ Chest Press
Ramp up to max stacks x 8 with flex

B/ Smith Incline Bench
Ramp up to 90 x 8
then 100 x 5

C/ Stretch Push-up
4 x max

D/ Pull-up Machine Pushdown
4 x 10 with 42 kilos
Killer stretch when you let your elbows go on your sides

E/ OVH Rope Extension
4 x 10 with 25 kg

Nice little sessionm then my headache increased and I went to bed…

Today still very tired and headachy til 3 PM.

Little session, diet ok, around 10 000 steps, cut short the Rack Pull because I figured going easier would do me good. I wasn’t feeling that strong anyway

14/11/24

A/ Supinated Pulldown
5 x 10 with 85 kgs
Very, very hard…

B/ Machine Rows
4 x 10 with max stacks

C/ Rope Pullover
4 x 10 with 25 kgs

D/ Seated Leg Curl
5 x 10 with 50 kgs
Didn’t go too hard here, just focused on a good contraction and range of motion. I started doing these upright and not back in the seat a few weeks ago and they felt better (less lower back involvement) and now I wan lean forward!

Very short and sweet, now, rest…

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2886

Obviously get it checked out, but a little n=1 I used to get them, the full visual disturbance followed by very significant pain, sick feeling and then hangover feeling the next day. Got on average 1 every 6 months. They stopped entirely when I started TRT - haven’t had one in 7 years, I presume my low T was life long and some how connected.

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2887

Thanks for the heads up. I’m going to do some tests, but last I checked my T was at 29 nmol though It was in april and since I’ve been training excessively high volume and lost some weight so who knows

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2888

I started having these a a year or so ago, i came to the conclusion that they were stress induced. Horrible things though and i hope you get it sorted.

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2889

You mention general fatigue, but how is your sleep? Rarely happens, but mine can be triggered when night shifts/sleep deprivation catch up with me. That’s the only correlation I’ve found. I’ll start with the visual signs that it’s coming and that’s me for a day or so. They really are nasty things.

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2890

Yeah exactly, usually I wake up with a mild headache and it grows as the day passes. Usually it was when my sleep was poor.

I’d say sleep quality is medium, but I try to compensate by sleeping 8-9 hours (yesterday I slept 10 hours lol)

Probably a bit of stress but most likely general fatigue. I’ve been training like an insane person this year (6-7 sessions around 150 working sets this last program) and social media works gnaws at my mind (it never stops, I have to work everyday because it demands so much).

Last week on high volume though before a deload then a more manageable program, which will do me good (I’ll probably do some cardio one of the days off though)

16/12/24

Didn’t count my kcalories but I typed in chatgpt a minute ago just to see if it would fit around what I had counted in my head :

  • Caloric Intake: ~2,970 kcal – this may be appropriate depending on your activity level, gender, weight, and goals (maintenance, muscle gain, or fat loss).
  • Protein: ~179g – excellent intake, especially for muscle maintenance or growth.
  • Fat: ~124g – higher-end, but acceptable if it fits your caloric goals.
  • Carbs: ~255g – moderate and balanced for energy, considering your meals contain whole foods.

I think it overestimated dinner but that’s quite close to what I had imagined.

Steps : 15 918

A/ Incline DB Press
Pyramid up to 8 x 44 kgs

B/ Incline Bench
Pyramide up to 6 x 85 kgs

C/ Machine Fly
10,10, 9, 8 + 5 partials (each set) with 30 kilos
Just these three things and chest was toast. Amazing.

D/ Reverse Fly
4 x 20 with 20 kgs

E/ Lateral Raise
4 x 10 + 10 partials with 14 kgs
I had to cheat a bit but it was either these or the 8 kgs

F/ Rope Pushdown
6 x 10 with max stack

G/ Hack Squat Calves
4 x 10 with 90 kgs
Done with bent knees, they felt weird, some crackling in my knees, but good calf feeling

Good session

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2891

Well it certainly looks like you’ve been putting the work in! It will be interesting to see if they’re triggered when you settle in to your new program, this could just be your body’s way of saying it’s time.

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2892

**18/12/24 - Back
**

Steps : 16 953

Calories : 2613

A/ One-arm Pulldown
10 with 35, 40, 45, 40 kgs

B/ Arnold Cable Row
4 x 10 with 80 kgs

C/ Pull-ups
2 x 8 with 10 kgs
2 x 8 with bw

D/ DB Pullover
4 x 8 with 40 kgs

E/ Hyperextensions
3 x 20 with 10 kgs

Nothing special here, I just feel tired tonight

I shared a ten years transformation de other day, figured I would here as well

Nouveau projet (17)
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Right pic was 3 weeks ago. I look good with a light and pump! Now the goal is to look amazing without the shirt.

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2893

Helath update: still haven’t benched. Got two tendonitis and arthrosis on my left shoulder. Well it’s been 13 months. Knee feels great though! It was starting to get better around two months ago, then i added reverse walk and voilà! Pain gone in days!

Well I mean I still sometimes has pain at night and my left leg is still fucked up, but it’s so much better.

19/12/24 - Shoulders and biceps

Steps : 15 000 something

Calories : like the day before

A/ DB Reverse Fly
4 x 10 with 9 kgs
Was supposed to use the machine but it was taken. I wanted to go heavier but no other dumbbells than 16 kgs so I squeezed hard at the top and wasn’t at failure

B/ Lateral Raise
4 x 8 + 15 partials with 16 kgs
Was very tough

C/ Barbell Front Raise
4 x 10 with 20 kgs

D/ Unilateral Cable Curl
4 x 8 with 25 kgs
These are really great. Great stretch, great contraction

E/ EZ Bar Curl
8 x 30, 32.5, 35, 37.5 kgs
Was supposed to do them preacher style but it was taken and I dislike the preacher

F/ Hammer Curl
3 x 8 with 16 kgs

G/ Decline Leg Raise
4 x max

I don’t know why the session lasted so long

20/12/24 - Chest and triceps

A/ Chest Press Slow Eccentric
3 x 6 with full stack
Felt great, full ROM as well for once

B/ Incline DB Bench
10 with 40, 38, 8 with 38 kgs

C/ Stretch Push-up
4 x max

D/ Machine Triceps
4 x 10
Felt weird but great as well! I don’t know which head was taking a beating, but it’ wasn’t unpleasant. Could feel my left side weaker because of my shoulder though.

E/ OVH Partial Rope Extension
4 x 15 with 20 kgs

Good session

Steps : around 16 000 now gonna walk a bit more

Calores : 2644 but only 164 protein, I’ll do better tomorrow

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2894

21/12/24 - Back

Steps : 20k

Calories: same as yesterday

A/ Snatch-Grip Rack Pull
4 x 5 with 180
Was tough trying to target the lats as much as possible. I seldom use “heavy” weights anymore.

B/ Pull-Ups
4 x max I believe it was 13,11, 9, 8
They were surprisingly tough. I was feeling my arms a lot.

C/ DB Rows
4 x 10 with 50kgs

D/ Pendlay Row
4 x 8 with 80 kgs
Did these as a replacement, starting each rep from the ground… Tough enough

E/ Seated Leg Curl
6 x 10 with 50 kgs

Alright. Time for a deload. Haven’t one in 9 months so this week will do me good.

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2895

Damn bro, even your hair transformed decided to be more badass

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2896

Unfortunately some of it decided to go for good :rofl:

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2897

Ayyyy our boy is back :muscle:

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2898

This is my deload week, so I’m just passing by, as I take a week to train less and work less. Only 4 days and with less intensity (assignement is RPE 7 / 4 RIR on all sets).

Tuesday I did this:

Leg Curl 4 x 10

Squat 4 x 10

Leg Press 4 x 10

Leg extension 4 x 10

The most basic, boring session, trying to keep 4 reps in reserve (hard to estimate, sometimes it wasprobably 2-3, sometimes 5-6… anyway, not to failure).

Well the day after, I was crippled sore. Not as much as some of the crazy previous leg days, where the insane DOMS lasted 5 days, but still.

It really made me wonder.

Anyway, still at around 2600 kcals (except for the 24,25 obviously) and 15 000 steps

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2899

Eventually I’m back on Colossus for the last 6 weeks to finish my cut lol

12/30/24 - Push

A/ Decline DB Bench
2 x 8 + drop with 44 kgs
Still can’t do incline so I was cutting short my ROM which annoyed me

B/ Incline Bench
12 with 75 kgs
7 with 82,5 kgs

C/ Machine Fly
2 x 10 + 15s iso with 30 and 35 kgs
I did this session with the boys so we were pushing on the machine for the iso-hold hehe

D/ Chest Press
1 x 8 + 2 + 2 + 2 with 90 kgs
The triple rest-pause was too hard lol, my chest was completely smoked and full of blood

E/ DB Press
2 x 10 with 30 kgs
Had not pressed in very lon,g so I remained conservative on the weights

F/ Lateral Raise
1 x 10 + 10 + 10 (drop) with 14, 9, 5 kgs
People were imrpessed by my pristine form (well, it’s easy for theirs was horrible)

G/ DB Reverse Fly
2 x 25 with 5 kgs
The BURN was real

H/ Rope Pushdown
2 x 10

I/ Skullcrusher
1 x 8 mTOR set
This was great lol my triceps were screaming

Very nice session with my 2 mates. This is the longest session of the week, but it’s still shorter than the previous program lol

Good session, good pump, but of course I have been eating a bit more these days… Tonight gonna do pull then party… See you next year

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2900

Soooo I have some catching up, I’m still very tired from NYE where I went to bed at 7 AM.

Back day that days was good! I have never been so strong on seated cable rows where I used the full stack for 8 (and still had probably 1-2 reps more) and them Arnold (so a lot of bending forward) which is even harder! I was strong on the rack pulls as well!

This deload week really made me some good, and I’m sure this lower volume approach will do as well.

02/01/25 - Legs

A/ Lying Leg Curl
42 x 8 + 10 partials + 30s iso

B/ Squat
2 x 8 with 110 kgs

C/ Leg Press
2 x 8 with 140 kgs I believe
I have been using a very close stance with toes slightly out to target more my outer quads

D/ Bulgarian of Hell
1 x 90s of torture (3310 tempo)

E/ RDL
2 x 8 with a very slow tempo and 80 kgs

Clearly not the hardest leg day, but we went late and were terrible tired. Decided not to go insane with the weight, but the squat was hard enough (180 x 10 on pulls two days prior were felt). The good thing is that I had zero knee pain… I count my blessings these days. It’s really great to experience life almost pain-free lol

03/01/25 - Push Pump - one minute of rest everywhere

A/ Incline DB Bench
15 with 36
2 x 12 with 38 kgs
Damn I felt strong! I could have done 18 on the first set!

B/ Squeeze Press
3 x 8 with 26 kgs
Never really liked these but my chest was screaming

C/ Stretch Push-up
3 x max
Was supposed to do 2 but I’m so used to doing 3 of these that I did it machinally

D/ Partial Lateral Raise + Shoulder Press
20,17 + 10,7 with 20 kgs
I’m probably supposed to sit down and use different DBs but I just clean them instantly after the raises and press. Shoulders were on fire

E/ Pushdown
12,10 with 40 kgs

F/ DB Skullovers
15, 13 with 14 kgs
I could feel my whole triceps

Very short, very sweet session. Getting back into steps and diet, I’m around my calories, but not completely spot on as I still had some things to tie up. Tomorrow will be 100 percent

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2901

04/01/25 - Pull Pump - 60s rest everywhere

A/ Pull-up
14, 12, 12

B/ One-arm Pulldown
2 x 10 with 35 kgs

C/ Inverted Row
3 x many
First set I did with feet on floor, like 18 reps, so I added a box. Had not done these in forever

D/ Hyperextension
25, 19 I believe

E/ Preacher Curl
2 x 8 + 6 partials with 14 kgs

F/ EZ-Bar Inverted Curl
2 x 20 + 10 partials with 15 kgs

G/ Cable Crunch
3 x

Did this quick sesh with a friend, it was fun. She did 50 reps on the hyper! That was crazy!

Diet was a mess though. Still so tired. it’s time I get back on track

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2902

06/01 - Pull

A/ One-arm Barbell Row
1 x 8 + 6 with 5 and 4 plates
I don’t think i’ve ever been this strong on these

B/ Rack Pull
1 x 6 with 190 kgs
Yeah because I did the legs yesterday and not saturday because of Christmas, i figured this would be an ordeal. Increasing the weight from last week was a long shot lol, and I could feel some tuff happening behind my right knee at 170. But heh, I did train 0 RIR so that’s that!

C/ Pull-ups
I think 12 and 10 reps. I was smoked

D/ T-bar Row
12 with 5 plates
8 with 6 plates

E/ Pullover
2 x 12 with 36 kgs
Too easy

D/ V-ups
3 x max

E/ Hammer Preacher Curl
2 x 12 with 14 kgs
They feel so much better than the normal preacher curls

F/ Cable Curl
2 x 15 with 17 kgs

Good session, 1h20, no messing around! Still have 500 calories left, and my 15 k steps are done.

I weighed my cottage cheese, salmon, oats, bread… who am I?

5 Likes
2903

07/01 - Push

Steps : 17 000
Calories : 2800

A/ Incline DB Bench
1 x 8 with 40 kgs
1 x 9 + 6 + 6 with 44, 32, 26 kgs
I think that’s a PR. Anyway I felt stable and no pain, this was great.

B/ Banded Chest Press
2 x 6 with 90 kgs and orange bands

C/ Incline Bench
2 x 6 with 85 kgs
PR as well, especially in third place

D/ Machine Fly
2 x 12 + 15s iso-hold with partner
Our chest were completely toast. One of my partner had literal boobs. Pump was insane.

E/ Reverse Fly Machine
2 x 30 with 20 kgs
Veeeery tough, our whole backs were sore from yesterday

F/ Lateral Raise
2 x 10 with 14 kgs

G/ Paused Floor DB Extension
2 x 12 with 14 kgs

H/ Rope Pushdown
2 x 10 with 25 kgs

I was hungry the evening, I ate 20g of chocolate, then I stood up and walked. I did not need these calories so I burned them. At least I managed to stop eating it. I KNOW leaning down will help me in my goals.

If I can’t even follow a simple diet, what can I expect to accomplish

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2904

08/01/24 - Legs Pump

**Calories on the dot **

Around 12 500 steps

I switched the pump and heavy day so that I’ll train with one of my coachees

A/ Seated Leg Curl
15, 15, 14 with 45 and 47,5
I leaned forward and I don’t know why but I could really feel my hamstrings contract and it was super hard. I don’t know how to explain it but I would feel them, and it was hard, and I could do a certain number of reps that way, but it was a good strain. Didn’t felt like the usual burn anyway.

B/ Unilateral Leg Extension (5010)
3 x 8-10 with 40 kgs
Obviously this was significantly tougher on my left side, especially my knee was crackling and feeling uncomfortable. harder to feel the muscle work.

C/ Walking Lunges
1 x 100 with 10 kgs DBs
Had to take a couple of pauses of course… This was brutal, this kind of thing is always a mental challenge.

D/ Tempo Leg Press
2 x 8 with 150, 140 kgs
Yeah the order of the exercises was switched a lot lol

E/ Calves
2 x 10 + 15 partials + 15s iso-hold with 110 kgs

Short but tough, as always…

I did a little John Meadows “tribute” video, well I explain the Mountain Dog training and how to sequence your exercises, if anyone want to check it (I believe Youtube now has multi-langage captions?)

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