Workout One: PR FKN CITY
Comp Squats
1 @ 500-520-540
Comp Deads
5x1@500
Double Overhand
10@350
Squats in Lunge Machine
RDLs
Hack Squat
Lying Ham Curls
Adductor PR BABY!!! Like by 3 plates
Seated Ham Curls
LOL Adductor PR last time I tried 5 plates in the stack I almost tore something. This time I did 5, 6, 7, then 8 plates. THis is also the first time I could actually feel my adductor working.
Oh right, Squats. Meh 520 flew, 540 I lost tightness or something in the hole and it was a grinder. I tried a closer stance today because I think my wide stance makes my hips sore. Jury still out.
Workout Two: Calves Abs Cardio (not a joke)
Bodyweight Calf Raise (warmup)
Standing Calf Raises
Seated Calf Raises
Donkey Calf Raises
Crunches
Side Oblique Bends
Vacuum
Hot Tub
I Swam half a lap and was actually pretty ok at it.
Donkey and Standing Calf Raises are going to be my bread and butter I think. Side Bends are being dropped because they were hurting my back. I used to swim a ton when I was younger and was quite goodâŠI mean I didnt drown but I doubt I was fast or anything. I had some classes and grew up in lakes and rivers.
OK done with Poker and Pokeher (tee hee) so I guess its just Netflix and Meal prep.
NECK GAINZ BABY!!! Neck measured 45cm which is a cm of gain!! The reason I get so excited about that is according to the Navy BF% test a larger neck means more lean mass which also means less BF%. I am realizing I shouldnt get super excited about these âcalculatorsâ but its my life I do what I want LOL.
AM Stats: 98.0kg / 79.5 Lean Mass / 95cm Waist / 18.9% BF Yesterday I ate 4400 calories and lost 0.35kg and 0.5cm on my waist. My leg workout took almost 3 hours and then I did swim that half lap in the pool so I think that is where all that went. Pretty sure I am going to swim for my cardio next cut. At least until I get too lean to have energy.
Diet Today: Going to drop the Calories to about 3900 as this is an easier day. Also bumping fiber by increasing potatoes and lowering rice a bit. Back day and then Biceps later. Gonna get a filthy fkn pump!
AM Workout: Back
Dum Yates Row 10s to 10@100s
Yates Row 3x10@255
Pullups 3x10
Unilateral Row Machine
Hammer Lat
Various Post Delt Exercises
Rev Cable Fly
I keep trying to find something that hits the Post Delts but I think its been rev cable flys the whole time.
PM Workout: Biceps
Hammer Curl
EZ Bar Curl
Rev EZ Curl
Machine Preacher Curl
Concentration Curls
Biceps were sore from Back earlier, sick pump still though. Not suing straps is frying my biceps and forearms.
OK time to Poker and stuff
Also I am pretty hungry especially considering the amount of food I have eaten for the last 3 days. I might be looking at a cheat meal tonight or tomorrow thoughâŠ
NECK TWINS!!! Honestly I think it is 5-10% high for people who lift (pretty sure military training is more cardio based) but it is a good way to monitor progress.
AM Stats: 98.0kg / 95cm Waist Waist was technically the same but my belly was doing that thing where it slims down from the top down (I measure the bottom) so I lost something yesterday while maintaining weight so progress in my book. Also my Quads have started rubbing together every step so some gainz have been made there too, and compression shorts are mandatory.
Workout One: Bench(ish) LOL This warmup:
Back Raise 3x10 3x5 in circuit:
Ws
Beer Can Raises
OHP with Air 2x10 with AIr Superset:
Back Fly
Lateral Raise
1 Set of 20 Pec Dec on lightest
Spoto Press 3*10 with Bar
Actual Workout
Comp Bench
2x10@135
2x10@185
10@225
Dum OHP
3x10@10s
Dips
3x20@BW
Incline Press
2x10@135
Pec Dec
3x8ish
Dropping OHPing I think right now it is too much for my semi injured delts. Also huge awesomeness I think me having limp wrists is either contributing or outright causing my delt pain. I really hope it is the case. How or why that works I dont know but when I made sure to straighten out my wrists my delt felt much better both on Flat and Incline Benching despite the slightly longer ROM. I was using light enough weight that I could change it mid set and feel the difference in my delt.
Workout Two: Post Delts + Triceps
Dum Back Fly
Lateral Raises
Rev Cable Fly
Tricep Cable Ext
Rev Grip EZ Cable Pressdown
Uni Tricep Machine
Pretty good pump. I need another nap.
My body has held up the best this round of 2 a Days than ever before. I am taking usually 2 naps a day (stopped the PreWO) and eating more than I ever have at least in clean food. I have probably drank this many calories before for this duration.
OK Nap Time, and âNapâ Time, probably skipping workâŠmay cheat meal
I think Iâm experiencing the same thing. Iâve got plates and screws in both wrists with limited mobility and they are weak as piss. So is my grip. Iâve been thinking of getting some wrist straps to help keep them steady/straight. Do you use wraps?
For heavy weights yes but for times like this when I am rebuilding my bench I wont use them for as long as possible to build those muscles and muscle memory etc.
In your case I would probably spring for the wraps.
AM Stats: 98.4kg / 18.9%BF / 79.8kg Lean Mass 5000 calories yesterday to get the scale moving again. Going to do another 5000 calories today and evaluate tomorrow. I am not sick of eating, I am sick of pooping though LOL. Like I am sitting between meals hungry. There has to be something seriously wrong with me.
I might switch out some real food meals for shakes with dextrose. Should cut down on food volume and I am not sure I am absorbing everything so it should also increase the calories that are actually getting used. I am not going to go the fast food route because I want to perform and in my experience that just adds fatâŠwater at best.
Workout One: Piernitas
Comp Squat
1@500-530
Comp Dead
1@500
4x1@520
Double Overhand Deads
10@370 (PR)
Lying Ham Curl
Leg Press
Seated Ham Curl
Adductor
Quad X
RDLs
I was still a little tight and sore from my Tuesday Adductor PR so I skipped my last Squat single. Deads felt and moved great. My set up ritual was on point, finally. Squat Low Bar rack is finally there tooâŠtentatively. If memory serves last time I used this grip width (very close for me) I had to stop because the bar was digging into the bones on my back.
Workout Two: Fluff some Puff
Body Weight Calf Raises
Donkey Calf Raises
Standing Calf Raises
Crunches
Seated Calf Raises are a scam. OK I am sure they work for some people but for me I feel nothing in my calves like I dont even know how that is possible. Donkey calf raise on the other hand is money.
Bulk Week One in the Books
Maintenance Calories ~4200 calories
Calories to Gro ~5000 calories
Calories to feel Full ~8200
Lean Mass gainz made: -0.3kg ok I forgot my PM AI dose and then obviously the 4000 calories I ate after 8pm I am sure didnt help.
Going to take today and tomorrow off from the bulk for 2 reasons. I think it will help keep me into the bulk and I am lowering my AI dose so I want to know if bloat is Estrogen or not.
Saturday Back
Comp Bench
5s@135-185-235
Dum Yates Row
Yates Row
5-9@275
CG Unlateral Row
Hammer Row
Back Fly
I kept thinking this was a lazy workout but I put in some really good work. Used straps for a few sets. My forearms were sore this morning.
Only 4k was clean but I have done the math and I could probably eat about 5k calories with a rice potato base and probably 6-7k with a pasta base.
Yea I really do think there has to be something wrong with me or it could just be I am training twice a day and my subconscious wants me to be fatter than I am.
AM Stats: 98.0kg / 96cm Waist / 78.8kg Lean Mass Obviously I am not gaining and losing 1kg of lean mass every day its just funny.
SUNDAY FUNPUMP!!!
Body Weight Squats 5x5
Quad X
Ham Curl
Split Squats
Lying Ham Curl
Hammer Curl
Rev EZ Curl
EZ Curl
Calf Raises
This will probably be my favorite workout every week. Bro Leg workout and Biceps? Tights and Sleeveless? Like hell fkn yea I need a bandana!!! And my hair naturally grows into a mullet so yea, all bases covered!!!
Next Week: BULK IS BACK ON!!!
Beginning Cals: ~4413
Without Dextrose: ~3309
Without Protein Powder: ~2949
So yea real food calories are pretty low and my hope is that going with the Dextrose for so many calories it will digest faster so I utilize a higher percentage of the calories and cut down on food volume so I am not in the bathroom literally 5 times a day. Most of the Dextrose is in beverages (pre/intra/post) but what ever amount I need on top of that I figured out I can just cook into my riceâŠwhich I am switching to brown rice rather than white.
If I skip a PM workout it is no big deal I just cut out the Pre/Intra/Post workout nutrition for that workout which is about 424 calories per workout.
Next Week Bulk Goals: Get to 100+kg and not be a dough boy.
FKN CALF GAINZ!!! Just measured them and they have grown about a cm, probably more. This is bittersweet, I was really hoping they wouldnât so I wouldnât have to train them. At the same time now that I know they grow it will be more fun to train them.
RE Calf Training: I really think people who struggle to grow their calves probably donât train them right. I pause in the bottom to eliminate the stretch reflex which I think is crucial. I also squeeze the top which I think is less crucial. And I donât do seated because I donât know what is flexing my ankle from that position but it is not my calf muscles.
Side note, it seems my left grew more and was already the bigger one which makes sense because it has a lot more mobility.
AM Stats 98.7kg and oh so fat. I can clearly see I added fat over the weekend. Could be estro helping but I think Friday was probably the real factor. I am going to power through Friday then start recomping on Saturday and see what progress I made. In about 2 weeks wifey and are doing something pool side so I would prefer to not be the round pasty blur everybody sees. I would prefer to be the âŠit doesnt matter, nobody will see any definition past the blinding shine bouncing off my pasty skin.
Diet Tweaks: Brown rice sucks to cook. I have primarily eaten it for the last 3 weeks and cooked it correctly once. When it was cooked right I think it is barely different than white rice. So trying White rice with dextrose tomorrow then Wednesday I will evaluate. This is mostly a trial run of a bulk to come.
Pretty damn happy with that. New set up to keep my feet from slipping. Delts were pretty happy but I didnt push it. And I am using my wider grip (still close for most). Wrist position also was a delt happiness factor again so I just have to stay strong.
Workout Two: EZ Back + Tris (this is a pretty good combo)
Hammer Lat
Rev Dum Fly
Lateral Raise
Rev Cable Fly
Uni Cable Presdown
Rev grip EZ Cable Pressdown
Uni Tri Machine
Hammmer Lat is my Jam right now. I get the most insane muscle connection with my lats. Everything else was meh.
OK now I ned to wor but got some really bad brain fog.
AM Stats: 99.3kg Wasit 98cm errrr yea I think there is probably some discrepancy in how I hold my waist in the morning because my belt was still on the 4th loop and 4.5 by the end of workout.
Score 100 for the Food Quality Matters Team Yesterday I ate just under 4k calories but a significant portion of it came from dextrose and my weight jumped. Last week my weight needed close to 5k clean calories to move. A large part of this is probably just absorption but that might be the point. Obviously a ton of variables but it isnt nothing either. Also pretty sure I wont poop 5 times today so that is pretty awesome too. I am learning a shit ton about BBing. I am also learning a lot more about the âauxiliariesâ to BBing which I will cover at the end of this bulk.
Workout One: Legs+
Comp Squat
3x1@500
Comp Dead (cluster ish)
5x1@500
Double Overhand Beltless Deads
3x5@390
Lying Ham Curl
Quad X
Leg Press
Seated Ham Curl
Great workout, I really wanted to push Squats today but honestly everything was still sore from Sunday. I guess I went a bit harder than I thought. Instead I went bare minimum on everything so maybe Friday I can push it.
Workout Two: Ballena Mode
Yea I have to go in about an hour to train calves and abs but I did calves Sunday and they are still sore. Abs yesterday so instead I am going to go overflow the Jacuzzi then overflow the normal pool, then probably the jacuzzi again.
Tuesday was another day of Dextrose and under 4k calories plus I swam 2 laps (thats a significant amount of cardio for me LOL) and it was on my hardest training day (legs + Twice) and my weight still jumped. Possibly related to estrogen but if I was in a deficit the issues wouldnt have been so pronounced. For reference last week on Leg Day with clean food I ate 4400 calories I dropped 0.35kg. Waist was also much smaller.
Wednesday:
AM stats: 100.1kg 97.5cm Waist and too afraid to check BF%
AM Fasted Blood Sugar: 94 (awesome)
Felt like slow moving heavy garbage all day. Blood Pressure and/or Estrogen probably getting up there. I am attacking both
4200 clean Calories.
Back Workout was shit. I did Lat Pulldown, Hammer Lat Row and Hammer Curls. Entire workout might have been 15 sets including warmups. Skipped PM Workout
Thursday:
AM Stats: 98.95kg 97cm Waist
AM Fasted Blood Sugar: 92
Probably will be about 3700 calories
Good workout. Delts feeling a little beat up. As soon as I shed some of this water I am going to lower my AI dose again which I think was/is a major factor in how my delts feel.
Insulin Protocols and Takeaways:
-Less is more. Too much (in relation to carb intake) actually seems to hinder recovery.
-Lantus (long acting) probably not. Insulin makes you tired and also seems to fog my brain. This morning I didnt take Lantus and it was like I woke up out of a cloud. Lantus is in your sytem for 18-26 hours so that is a long time to fight that and make sure you are eating every 2-4 hours. I did take my post WO though so as I write this I am foggy LOL
-Pre Workout Humalog (fast acting): The pumps are great but not much better than if you just eat and train well. Plus you get tired and I dont feel comfortable possibly fighting off hypoglycemia and hitting heavy anything. Fun for Arm/Delt/Bro Pump day crap though. Lastly I like being a little hungry when I train and I love being starving when I am done. Sucking down Pre and Intra carbs makes me feel full and sluggish.
-Post Workout Humalog: This will be my protocol. It really is ideal (for me). It doesnt affect the workout and after I get my shake and 2 meals in I can take a an awesome nap. Also it works fine twice a day. Also due to the short acting nature you can safely use it while cutting. The Matt Porter protocol is actually pretty much Keto outside of the training and Insulin use window.
Diet Takeaways: So my fasted blood sugar before I started this bulk and through the first week of bulking was around 115. I actually think this was because my body was still processing food when I was waking up then I would start stuffing my face again. I was still hungry because I was training my ass off so my body needed more energy, despite not finished with the prior daysâ intake. Switching to Dextrose my body processed it much faster and so the prior daysâ intake was done. My appetite also lessened when I added the dextrose despite overall calories being lower. Insulin seemed to have zero affect on my fasted AM blood sugarâŠalthough another possibility is my Pancreas was getting tired from all the work it was doing so the insulin kind of helped it do its work so it could âcatch upâ. Dave Palumbo spoke of the same thing he did. Either way I am going to be testing my Blood Sugar twice a week going forward. Getting Type 2 from eating too clean and training too hard would be a nasty slap in the face. It might also be a World Record with out the use of GH.
OK Nap time, probably skipping PM Workout to get some work done. Cant fkn wait for tomorrowâŠgonna push Squats!!!
LETS FUCKING GO!!! Little fired up right now. Luis had a great workout today and then so did I. We are both running a stupid simple PL program with BBing fun as our assistance work.
Lower:
Comp Squat
1s @ 505-545-575-595 (90% all time PR)
Comp Dead
1s @ 505-545-505-505-505
Double Overhand Beltless Touch and go Deads
8@395 (bit of a fail)
Leg Press
Ham Curl
Quad X
RDLs
595 Squat was slow but didnt feel heavy. Overall it moved better than the 540 I hit a week and a half ago. Deads my 5th single was easily my best and fastestâŠalthough I have no objective way of knowing that other than my feels.
This is the stuff gringo nightmares are made of. The air conditioner broke and fixing it wont be cheap and neither will a new one. So in the middle of this desert we have no AC.
AM Stats meh, starting the hardening up Process right meow actually. I have been feeling off a little bit which I have to assume it is still BP and/or Estrogen although it is getting better every day I am eating better. Kind of jealous some people can handle more flexible diets.
OK, wifey and I are going t go hang out at the local super pretending to be grocery shopping while sucking in that fresh cool air conditioning.
POOOOOWWWAAAAA WOMAN!!! Wifey just hit a 5lbs Squat PR and a 10lbs Bench PR. She had been hitting 75lbs pretty solidly for a while but missed 80lbs several times over the last few weeks.Today she smoked 80 and grinded 85.
EZ Back
Dum Yates
Pullups (pathetic ones)
Uni Machine Row
Hammer Lat
Its amazing how much this adjustment in my split is affecting my back work. Honestly it is probably for the best, BBing is not my focus and even if it were back is my least deficient body part so I shouldnt prioritize it. Plus I can feel the damage (read gainz) Deads are doing to my back (lats and trapsâŠand a little bit my spine).
Goals for this Block or what ever is happening now:
Squat: 635@RPE8 or lower
Dead: 635@RPE6 or lower
Bench: Just stop sucking
Physique. Get back to harder
Once those goals are hit I will probably bump the test or add hopefully legit Anadrol. Most likely bump test THEN later add the Anadrol.
It isnt really a block, my program is literally a 3 day split repeated twice a week. In the near future when ever my back starts being more annoyed i will split it into a 6 day split done once a week with heavy and light days for the Big 3.
I would post my program but that will jinx it and I will be out of an awesome program.
OK, its Wifeyâs Birthweek so we are going go get weird!! First the mall, then movies then who knowsâŠbut we old AF so probably bed LOL
but I have done the math and I could probably eat about 5k calories with a rice potato base and probably 6-7k with a pasta base.