8/9/22
AM MetCon: lower back said “nope”, i agreed.
May start separating 5/3/1 work into mornings and run MetCon for Muscle in the afternoons. I’ll revisit that in the morning.
Weight: 224.8lb (first day it’s been under 225 since starting TRT)
Sleep: not enough
Food:
-Cal 1836
-P 242g
-C 132g
-F 33g
EDIT:
Shit, I meant to put my weight
@unicornsandrainbows pug pic above ^^
That is a fantastic name lol
She is so cute!! The name is awesome.
Think I’m going to base my next programme and slow muscle gain/ bulk on these principles. I’ve been neglecting getting strong on compound movements for a while (for one reason or another).
I think we’ve just seen too many bros that go to the gym only for the pump and get kinda big, then stop growing. We’ve seen plenty of people with crazy numbers on powerlifts start leaning out and they’re effing jacked. Pump has a lot of great benefits that shouldn’t be ignored at all, but IDK if basing a whole program on the concept of pump alone is the key to success here. I also think ignoring the pump is a great way to miss out on some great gainz.
Fortitude pushed the concept of getting stronger in powerlifts, while using DC methods to get stronger everywhere else, then using loaded/extreme stretching to use the benefits of the pump. Doesn’t have to be fortitude, but the man wasn’t wrong IMO - his program targets every major pathway to getting huge.
(sorry, I feel like I was flaming the pump here and I’m not. It’s super beneficial, just not on it’s own IME)
I said it before, and I think it’s worth repeating… 5/3/1 base can be added to most any program. you can still probably do Meadows stuff (with alterations for certain powerlifts) and 5/3/1 - that way you enjoy training too.
@Tim_Patterson @Jared_Maggard @Christian_Thibaudeau Do I need to create a new log for the Metcon for Muscle program or can this one be moved over with the others in #surge-challenge:metcon-for-muscle-logs ?
I’ve used this log for the New Muscle Pump as well as my normal training, but I can create a new one if needed.
Please create a new log.
Sounds like you might be right - it’s for coaches. This is a good catch, because I was just treating it like a log and making comments; I’m going to keep it streamlined now - thanks for pointing it out @rugby_lifting!
Moving back here as the Metcon for Muscle program is over; my diet/training break is over too.
5’9
223.6lb (weighed this morning)
28y/o
Maxes:
Deadlift: 572lb > 520lb TM
Squat: 445lb > 405lb TM
Overhead Press: 209lb > 190lb TM
Bench: 346lb > 315lb TM
Goals:
Will continue with Surge Workout Fuel throughout my training.
Tagging my homies that have been following along on the other log
@TrainForPain @rugby_lifting @SpearsHF @Lonnie123 @davemccright @onfire1 @antiquity @aldebaran @dagill2 @throwawayfitness
If you’ve been tagged, don’t feel obligated to follow along - I only tagged those who commented or liked anything in my Metcon for Muscle log. Thanks for following along =)
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^^ (continuing because 10-tag limit)
@unicornsandrainbows @jdm135 @QuadQueen @creative_name @mnben87 @tlgains @hicks92 @FlatsFarmer @Tim_Patterson @Jared_Maggard
If you’ve been tagged, don’t feel obligated to follow along - I only tagged those who commented or liked anything in my Metcon for Muscle log. Thanks for following along =)
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A short term goal to increase arm size 
Synthol haha.
This will also hurt the goal haha.
I think a great goal is better looking arms, which may actually be smaller, but look more defined and due to proportions look bigger. That can be accomplished with the leaning out alone.
You have better arm genetics than I do, but leaning out takes some arm size from me, and I don’t store much fat on the limbs. The arms usually look better though.
Weight: 223.6lb
Recovery: 30% (slept 3h 31m, lol)
Let’s hurt some feelings.
Dropped TRT dose to 140mg/wk. Mental sides.
Supplementing B6 to lower Prolactin.
Will be running Semaglutide in the near future, details will be documented in TRT Thread when I get there.
UPDATE:
I’m very sore and beat up after this session. That 2 weeks off did everything I think it needed to - hoping this soreness also means training/nutrient resensitization.
^^Forgot to mention I am taking Micro-PA each workout. Have gone through 1 bottle, have another 2-3 bottles left and will run it until I run out.
Thanks for the tag, will try to follow.
Looks like a solid plan, can you clue me in about BFR?
You’re built like a brick shithouse, 3" shorter than me and 30+ heavier, and strong AF. Nice.
Thank you! Been at it a while, just need to lean out for once lol.
Blood Flow Restriction details here
EDIT: I’m using these. Was considering buying the inflatable cuffs but didn’t want to drop 3+ bills on something I hadn’t toyed with yet.
Interesting for sure! So there’s an inflatable band you’re locating in specific areas?
“Gangrene” LOL!
@jdm135 not the inflatable ones, just elastic ones (hyperlinked above) for now. If I get solid results with these cheap ones, i might purchase the expensive inflatable ones (roughly $300 for a set). And yes, gangrene if you leave them on too long lol. I can quote the science-y stuff from Fortitude Training is you’re interested.
Weight: 225.6lb
Recovery: 87% (6h 2m sleep)
+5 mins Rower at 1m on, 1m off. Stopped after 3rd round for R bicep pain.
Weight: 223.4lb
Recovery: 90% (6h 16m sleep)
Warmup/Cardio:
5min Stairmaster @ lv8, 325 steps, 164bpm avg
Weight: 223.3lb
Recovery: 46% (4h 7m sleep)
Was supposed to hit an arm session last week that didn’t happen, made up for it (kind of) but combining Pull with Biceps. Didn’t double-dip exercises and realized I’m going to struggle with 3 Biceps exercises for my Gap day (because BFR).
Weight: 222.2lb
Recovery: 82% (5h 41m sleep)
Warmup/Cardio:
5min Stairmaster @ lv8, 330 steps, 166bpm avg
Okay confession time. My adherence to training and dieting has been GARBAGE lately. I’m not making progress on my cut, not interested in following training plans, and have already bastardized MY OWN training program on week 2.
I need to refocus on my diet and training. I watched a pretty lengthy Renaissance Periodization video on diet motivation, took some notes and need to apply these practices. I will likely need to turn this log into a Training and Diet log to increase adherence.
I’ve also purchased and begun reading 12 Rules for Life by Jordan Peterson… I’m stagnant and I recognize it; this has to change. I’m better than this. My family deserves better than this.
I may even start tanning again to boost visual feedback.
