Thanks! I’ll have to upload some progress pictures to my log tonight, I’ll tag you guys in them.
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So you’ve gone and identified as a bodybuilder.
Do I hear a 195?
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Nope. I’m just going to try to enjoy myself. No cutting. No bulking. Just living life.
And on that topic, I’m having one of those nights where I can’t satisfy my hunger. I’m at 2900+ calories now - I just had a casein shake and two pieces of toast with delicious preserves.
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That sounds intelligent and reasonable. Get off this site right away sir. How dare you.
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SeEfood diet is good for the soul. Relatively clean eating, of course
Maybe that’s your body telling you that maintenance for you is higher than you think it is…? Or that you can get as lean as you are now at 215-220 instead of 205-210.
5.21.19
Woke at 207.8 lbs.
I think my body just wanted some carbs. I’m noticing that if I’m low for the day (around 200g yesterday before my snack) then I get that hunger in the evening. I’ve felt it after multiple low carb days in a row as well as on days where I have good workouts and burn a lot of fuel. I think yesterday was the latter.
That clean food part is where I struggle. I have a sweet tooth.
It’s weird, isn’t it? It seems like everyone around here is trying to grow or shrink and once they finish one, they immediately switch to the other. I’ve learned that it doesn’t work for me. I looked at the research and even figured out how much water and glycogen a pound of muscle will add to the scale. I thought I had it all figured out, but I added a lot of fat anyway. I’m not ready to do that again any time soon.
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This is so awesome that I bookmarked it. It’s worth posting again. Here’s all that science stuff I was talking about, @kleinhound.
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You’re welcome for that one
Haven’t read your log for a while. Gotta say you’re looking damn good as of late.
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Thanks, buddy! It’s been a long journey. I’m lighter than I anticipated, but I’m happy and feel great considering my nagging injuries.
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It’s a shame you now identify as a bodybuilder. Because I thought you were looking awesome, and an inspiration to all of us in your attitude and results. Unfortunately you’re now a bodybuilder so I will have to admit you’re a non-functional blob of sarcoplasm who’s methods couldn’t possibly work for a natural trainee.
Edit: just to clarify, I am definitely joking. It’s just hard to tell online, especially when I refuse to use emojis
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I’ve left many what’s app group, because of over use of emoji.
I was laughing as I read it! I think if you’re honest and genuine with your posts (like you) then it makes it pretty easy to see the jokes when they appear.
I appreciate the compliment!
Boulder Shoulders
(at least that’s the goal)
WARM UP
Bike, 10 min, L10, 2.68 miles
OHP
45 x 10
65 x 5
85 x 5
105 x 5 x 2 sets
105 x 10-3-2
I called an audible on the fly. I’ve been following the SGSS protocol but I couldn’t help but wonder why I was doing five sets at 105. I’ve read every post in Paul Carter’s thread about muscle building and doing 5x5 doesn’t match what we’ve been discussing. For that reason, I ditched the SGSS approach after set two and did a double rest/pause set. I thought of CT’s approach for Best Damn. The goal is to double your reps on the pause. By that standard, I need to be able to get 10 total reps in the pauses. I also thought about Paul’s 50% sets. I’ve heard of them but I actually just read the details right now as I’m posting this. Apparently the goal is to hit half the reps after 60 seconds rest. Well, my rest was 15-20 seconds so I didn’t give myself enough time. Either way, I failed to achieve the goal of both approaches LOL!
HAMMER OHP (mTor Drop Sets)
50 x 10
70 x 10
90 x 12 - 70 x 7 - 60 x 6
Ow.
LAT CABLE RAISE
30 x 10 + 10 partials
30 x 5 + 10 partials
drop set
20 x 7 mTor + 7 mTor partials
10 x 8 mTor + 20 partials (no slow eccentrics, couldn’t do it)
Well, as you can see I just put together a Frankenstein shoulder workout on the ol’ lat cable raises. Partial reps, slow negatives, and drop sets all mashed into one final set. What do you think, @flappinit and @kd13?
SA REVERSE PRESS DOWN (350 SET)
50 x 20, 10, 7 + 7 assisted
MACHINE CRUNCH (21s)
125 x 10B/10T/10F
125 x 10F/10T/10B
AB WHEEL
2 x 15
CONDITIONING
Elliptical 2:1 Interval, L7/i7, L14/i14, 20 minutes, 2.01 miles, 226 calories
Another stellar day at the gym. I find myself pushing things further and further and I’m wondering if I’m drifting back into the territory of too much… Two weeks ago I was satisfied doing mTor reps to failure and then doing an iso hold. Today I combined that with a drop set and partial reps. I need to be careful and make sure I don’t start training with the more is better approach. I’ll evaluate my training by work sets with the goal being 10-12 per week. A work set is a set taken to failure. Everything else is a warm up.
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Great! I don’t think there’s a wrong way to do it as long as you really can’t lift your arms - that looks like a solid (and painful) way to achieve that.
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Yeah as long as you get an amazing burn and fight the pain your doing it right lol.
I really miss cables.
My absolute favourite is the run the rack lateral in this article. As you’re on a bit of a Paul hype…
He still likes short term high volume as specialisation, I asked him recently.
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I held out on using emojis for the longest time. I caved exactly for this reason. So much easier to just ad a 
than to try to explain sarcasm.
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One approach to lateral raises that I like is to do them seated. I sit with my legs spread wide and the dumbbells turned pinkeye out. When the dumbbell touches the leg it’s tome to lift again. The wide legs and turned dumbbell eliminates any real rest portion of the two and this really intensified the burn and the pump. Give it a try!
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5.22.19
Woke at 206.4 lbs. I ate 200g carbs yesterday and drank four beers last night. I think the two probably helped me hit a low weight today.
In working a side job at my wife’s school today. $40/hr to do God knows what from 0800-1300.
Time to go check in.
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Back & Bi’s
This was quite possibly the best back session I’ve ever had in my life. I’m not joking. I thought to myself as I was about to get started “What is the point of “preparation” sets? I’m ready to work, so why waste time on sets that are easy?” This led me to just get to work on my first set of pull ups. I did double rest/pause, rested two minutes, and did another set. Done with those and on to pull downs. Every single set that I did today was done to failure. I feel great!
WARM UP
Exercise Bike, 20 min, L10, 5.24 miles, 275 cals
PULL UPS (R/P)
BW x 12-3-2
BW x 6-3-2
Still pausing at the top.
HAMMER STRENGTH PULL DOWN (50% SET)
180 x 12-8
160 x 10-7
For those of you who don’t know these, you do an all set, rest 1 minute and try to get half or 50% of the reps on the next set. I succeeded. Twice.
PENDLAY ROW (MYO SET)
135 x 14-3-3-3-3-3-3-3-2
That was seven rounds of 3 reps with 15 sec rest between.
T-BAR WENDLER ROW (mTor)
125 x 10 + 20 sec stretch after each set
I started these with 90 lbs a few weeks ago and it was quite painful. I’m progressing quickly. I’m sure there’s a wall out there but I’ll be having shoulder surgery before I find it.
REVERSE CABLE FLY (REAR DELT EMPHASIS) (DROP SET)
40 x 10
30 x 10
20 x 20
10 x 50
I probably could have kept going but it felt like the rear delt might come off the bone. I felt like I’d achieved the desired effect.
SA CABLE CURL (DROP SET)
50 x 15
40 x 8
30 x 8
20 x 10
10 x 20 + 10 partials
I stood so that the cables were behind me and I felt a lot of forearm activation. My left bicep felt the burn but I didn’t feel much in my right one. My arms just kind of stopped working. This has been a constant issue since I injured the biceps tendon. Another reason to get it fixed.
I hope all of you enjoyed your sessions as much as I enjoyed this. What the heck have I been doing up until this point?
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