Does the dark side mean you’re now sticking a needle in your ass?
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No, but I’ve embraced bodybuilding. I now train for the pump and muscle failure and I don’t really care how much weight is on the bar. At some point I’ll care about the weight again for a few lifts, but for now I’m just happy to get in the gym and wear myself out.
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I’ve decided to go back to adding my exercise to My Fitness Pal. I’ve set my activity level to the laziest possible option.
The app thinks my maintenance is around 2400 calories. That’s still higher than my cutting calories so I’ll be happy. It’ll also motivate me to exercise.
2400 maintenance? Surely not. I’d reckon your right arm alone would need 2000 cals
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2440 to be exact. If I exercise then I get to eat more! Like I said, I picked the sedentary option because I sit around a lot when I’m not at the gym. It won’t hurt to eat too little.
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John meadows discusses this in one of his recent YouTube videos. He discusses pushing to failure on one set and having cycles Where he pushes deeper and harder. But he does pull back and recycle some of these techniques and doesn’t use them every session for long extended blocks.
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There’s a good amount of collectively unspoken value in this, if that makes sense. I feel that spending a few weeks or months on pump work and pure volume work is generally underrated and overlooked by people who are used to training for strength. I don’t believe in “muscle confusion,” but it’s something along those lines. You can’t have one focus and beat the same dead horse for years. Variety is the spice of life, as well as training, as long as it’s timed right. Keep grinding homie
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5.23.19
Woke at 206.4 despite having horrible nutrition yesterday.
Chest & Tri’s
DB BENCH (R/P)
40 x 10
50 x 10
60 x 5
70 x 5
70 x 10-5-3
SMITH INCLINE (1.5 REPS ,DROP SET)
105 x 9
85 x 5
65 x 7
45 x 10
One big set, no fluff.
CABLE FLY (mTor, DROP SET)
60 x 8
50 x 7
40 x 10
PUSH UPS (AMRAP w/ 60 SEC REST)
19, 11, 10
OH ROPE EXTENSION (mTor, DROP SET)
90 x 9
70 x 7
50 x 8
30 x 9
This new approach of just getting after it as soon as I’m warmed up is a nice change of pace…literally. I did all of this in 27 minutes and I feel like I did plenty of work.
@losthog, you’re correct. I don’t think I could do this year round, but it’s a good phase. I’m enjoying it, but I bet I’d wear out if I kept it up. Surgery is two weeks from yesterday so there’s no reason to back off now. However, I’m starting to have those thoughts of “What’s the point?” since I’m going to be jacked up soon. I was really having some bad thoughts during that Smith incline drop set. Brutal.
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I’m following right behind you J, I’m beginning to (not quite there yet) to just push hard after the warm up sets.
I loved to read how you’re enjoying training right now.
Great stuff, Quality
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Man, I feel great. I’m a little bummed to be having surgery and bring everything to a screeching halt. It’s a necessary part of this year, though. My shoulder bugs me just enough to remind me that it needs fixed. Three months of left arm only training and then I’ll be back.
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Me too.
I’m right on the verge of really upping the “bodybuilder” work, and cutting back on the regularly scheduled 531.
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5/3/1 has a rest/pause option. You could start with that on your top sets and do bodybuilding stuff afterwards.
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Fuck yeah. I give myself a 5 minute warning from the time I walk through the gym doors and then it’s fucking on so my body had better be ready
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Damn you lucky guys, I think I need 20 min warm up.
Maybe I don’t I just feel that my body just won’t work unless it’s really warmed up.
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I definitely don’t go max effort range straight away, but I can hit 70% stuff and get in to the groove relatively quickly. Caveat being fatigue, but I don’t press 2 days in a row or squat or deadlift back to back which helps
That’s cause your like 17 !! 
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I do a decent warm up when I can. Yesterday’s warm up was multiple sets of DB bench. Notice how I even did a set of five with my working weight before I did my rest/pause set.
On back day, I start with pull ups. I figure I shouldn’t need a warm up for a bodyweight movement.
After those first exercises, I’m pretty much good to go so I’m not wasting time with more warm up sets.
5.24.19
Woke at 207.4 lbs which was a shock. I basically only dropped a pound overnight. I usually drop 3-5.
Water or you need to drop anchor in poo bay!!
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I definitely needed to drop anchor. I’ve been a bit backed up the past few days.
One trip down and I’ll be surprised if I don’t have to go at least one more time today.
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