Natty on Pennies

Training Training Logs
1984

Nah, while under the weather I’d lie down gasping after traversing the apartment so I did fuck all during that time.

Sounds nice and easy. If you want “fun” I got some spark out of programming my main lift like this

Week 1: 10/8/6/10/8/6
Week 2: 10/8/6/10/8/6
Week 3: 8/6/4/8/6/4
Week 4: 8/6/4/8/6/4
Week 5: 6/4/2/6/4/2
Week 6: 6/4/2/6/4/2
Week 7: 5/4/3/2/1 (never made it to here before finding something else shiny)
Week 8: 5/4/3/2/1

1-6 contrasts was also a blast that I played with for a while. Loved the 1s.

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1985

Sounds pretty reasonable

I’m actually planning to move onto some kind of wave loading scheme in a couple of weeks. Maybe 7/5/3/7/5/3 or 6/4/2/6/4/2 and then maybe into a heavier one, but I’m not set on anything just yet. Personally I like to have the top set of the wave be short, so you get the post activation potentiation effect going with less muscular fatigue. Aka. You are not so dang tired going into the second wave. 3/2/1/3/2/1 is my favourites, but not exactly the thing I need right now

1-6 feels great. I’ve used it with pull-ups in the past, makes doing volume a lot more enjoyable

1986

All is good.Well, as good as it can be during that crisis, but nothing major

How about you the past 2 years? (Haven’t managed to go through your log from this far back yet)

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1987

It’s great to hear that. Yeah, the ongoing situation hasn’t been exactly pleasant

It’s actually a rather short summary:

Well, after my mandatory military service a bit over two years ago I just worked a lot for 1.5 years. I had three jobs back then and was working 80-100 hours a week.

After that I got into school and I’m now studying physical therapy. I’m also running my own business and working another job on the side. So it’s kinda busy at moments.

During the last two-ish years I’ve also moved in with my girlfriend and managed to hurt my back twice (or three times? I don’t really even know). It’s completely fine now, by the way, no major injuries. Probably nothing at all, really.

1988

Congrats mate, happy to see such amazing progress

Hope those two weren’t related :laughing:

Btw after Dante made an instagram I found intensemuscle forums, and I can see why you have such username.Dude has tons, yet easy to understand info

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1989

Thanks man! Things have progressed for sure.

Yeah, they aren’t. I hurt my back doing some dumb stuff, trying to go too far too fast. In short, it was a load management issue every time. I think I learned my lesson

Oh yeah, Dante has to be my favourite author in bodybuilding. Great ideas in a easily understandable way. The username is a wordplay that kind of mocks people who treat people as know-it-all gods as well as a way to show respect to the man. Hence: Danteism.

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1990

Strength returning?

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1991

Bit by bit. To be fair, it has been kind of fun to train with a very back to basics-kind of program. I’d vager that when I transition back to my “regular training” that’ll feel better mentally as well.

I’m not beating myself up too bad about this whole situation. Feels good to be on the way back

1992

Care to share what you have been doing? Programming-wise

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1993

@danteism you still subscribe to set-point theory right? I ate until uncomfortably full twice today and had the thought “does this mean that my current weight is my set-point nowadays?” and thought of you.

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1994

Sure, just now remembered to check if anything has been going on here, that’s why it took a couple of days to respond.

So at the moment I’m training five days a week. My main focus is just having fun, not doing anything really heay just yet.

Days 1 and 3 look like this:

  1. A deadlift variation
  2. A OHP variation
  3. Upper back(or lats)
  4. Traps
  5. Arms supersetted

On day 1 I do regular deads and press with a wave-loading scheme (7/5/3 x2), pullover and BB shrugs (back/trap stuff is for 8-12 reps)

On day 3 I do SLDL, paused OHP, pull-ups and DB shrugs. Stright sets of 6-8 on first two, 8-12 on latter two. For arms it’s just curls, hammer curls and skullcrushers.

Days 2 and 4 look like this:

  1. A squat
  2. A bench variation
  3. An isolation exercise for legs
  4. An isolation exercise for delts
  5. Calves and abs supersetted

Day 2 I do hatfield squats, comp bench, GHR and side lateralis (similar loading scheme to D1)

D4 I do Hack squat, CG Bench, Leg extensions, Face pull. (Similar to D3)

D5 I just train delts. Mostly BTN press, ipright rows and lateral raises. All with 10-15 reps

1995

Yeah. I do believe we have a certain set point in regards to bodyweight and body composition. Now this is not a precise point, per se, but rather a range.

Where this range is and how big it is depends on the individual. For example, I would argue that my body weight setpoint range is around 93-100kgs. Just living life regularly I would most likely end up hanging around there. Eating my way up from there would require putting in concious effort towards getting food in. So, this is where I naturally gravitate towards.

It’s actually been studied that certain people, who we call hardgainers unconciously increase their activity levels if they overfeed. I don’t have the study at hand right now. What’s curious is that this did not occur in all of the people, which could be used as an argument against the setpoint theory. It could also be that these people were in the lower end of their setpoint or that they just have such a wide scale that they did not reach the top end for some other reason.

Another argument against setpoint theory would be people who are 500-600 pounds. That brings me to another thing:

Bodyweight settling point is the weight you settle at with your current lifestyle. So it’s not neccessarily the weight/bf% you naturally go towards by just living, but rather the sum of that and your exercise habits, food choices etc.

If you float far away from your setpoint eange you will notice it. Go real far under it and you’ll be hungry, tired, can’t sleep, your NEAT goes down: your body is trying to conserve energy. Go far over and you’ll notice that eating is a chore. That’s both due to the amount of food you have in your system as well as increased leptin levels caused by an increased in body fat. Of course this is a simplification, but you get the point.

Now, BF setpoint range can be adjusted upwards rather easily, as you gain new fat cells. With time you may develop leptin resistance, which works similarly to insulin resistance. That means you wont feel as full and as satiated anymore. In addition to that, if your stomach is always full you may mess up your cholecystokinin signaling, which is basically your body’s way of telling you that you are full. If that does not work you’ll feel like your stomach was empty all the time. I’m pretty confident in saying that these factors play a part in people becoming morbidly obese, along with other factors of course. And I’ll admit that I don’t know even half of those. Probably not even a tenth.

This kind of became a ramble of sorts. But yeah, could be that your range has adjusted.

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