Nice pull up PR my man. I’ve never done weighted pull ups for singles. How do you like em?
Hi Yonkey. You decided to shorten your name? I like it. So far i barely feel the bent over rows but im still weak as fuck in them and don’t push my ass to far out etc. I know what you mean but its been managable. If i push my ass out farther for like a SLDL then im gonna feel it big time.
Ok so I cut down strictly by cutting calories. I started IFing after i’d already lost about 15 of the 30 lbs i think. It was was great right away because i was already dieting and eating small meals so yeah i could now eat say an 1000 calorie breakfast and dinner and have enjoyable meals. So i liked that a lot.
I work out dam early so IFing presented a problem. I commute an hour plus each way to work. I wanted to do an 8 hour feeding window but i wanted to eat dinner with my wife and kids when i get home from work. So I decided to make my feeding window 12:00pm-8:0pm even though im done working out at 6:00am. So i work out fasted and don’t eat for six hours post workout. lol. what an experiment. I take 10 grams of bcaas every 2 hours till i eat on workout days to compensate.
I’ve only been in a surplus since monday. I ate maintenance cals the last two weeks and weighed in at 170 on saterday. So i dont know yet know how it will work for gaining. If i have troubles i will have to change it up.
Hey Greg. New thing for me too. Been doing it for the last couple weeks and I am liking it so far. It’s a good time to try it because I’m so light.
Nice work in here, congrats on the PR.
I didn’t realise you were a fellow garage lifter, make the most of the rest of the summer, winter’s on it’s way!
Thanks Farmer. It’s you and me… training Rocky style in the garage with hay bales and wagon wheels.
TGIF
Shoulders/TRIS
BB Seated shoulder press to chin
45 x 6
95 x 6
105 x 6
115 x 6
125 x 6
DB alt front raises
25s x 10
25s x 10
25s x 10
DB Side raises
25s x 10
25s x 10
25s x 8
Bent over rear delt flys
25s x 8
25s x 8
25s x 8
25s x 7
BB shrugs: Done today with two second pause at stretch and two second pause at peak
135 x 10
135 x 11
135 x 10
135 x 8
Calves
Flat foot calf raises with bar in back squat position
135 x 20
225 x 10
295 x 10
345 x 10
345 x 7 or 8
Calf raises on calf block with bar in front squat harness: I did these today like the shrugs. 2 second pause at the top and the bottom.
135 x 10
135 x 10
135 x 9
135 x 8
What a front squat harness? I’ve played around with different calf exercises at home and just can’t figure out a good way to do them.
Good lifting over here.
Hi dday. Here is a pic of my front squat harness next to my home made wooden calf block. Doing calves at home can be a pain in the ass. I didn’t think of the front squat harness thing for a while and struggled with different things.
I was just telling Gregron on his log how i tried to load up four 45 lb plates on a dip belt and do donkey calf raises one time. It hurt like fuck waddling over to do it and then the chain broke on the first set.
The harness works well with the calf block because then i can use my hands to lightly hold onto rack as a guide so i don’t fall off the dam thing. But… i go fairly light because the bar is teetering on the harness during this time and its just precarious as hell. What some people do without a smith is stand on a calf block and lean into the rack… that gives them balance and they just slide up and down against the rack and just totally fuck up the paint.
But if i remember correctly… don’t you have a smith at home as well as a rack? You should be all set with that right? Here is a link to the calf block i modeled the woden one after. Im always looking for calf ideas if you have any. Seated are a bitch and i don’t bother.
better pic of homemade calf block. There is a 2x4 on its side running the length of it underneath that you can’t see for support.
Oh I see. Very cool. That block looks pretty simple to build.
Yes I have a smith machine and have done them with my toes on a plate but need a real block. Thanks for the info.
I take it you didn’t smash a foot when the chain broke?
I think even in the leangains method it’s ok to have a whey shake pre/post training. It’s not considered a meal. Don’t quote me on that though.
I have shitty ankles that roll in, that have cause the knees and quads to pull the same way. Just a structural, over time got suckier thing. Oh, plus arthritis. See? already ‘old.’
Hey dday. thank god no. Just scraped up my legs. Hey MID. I’m used to not eating and making progress so well see. If i am not gaining right this way i’ll add protein for sure because what worked for dieting may not work so hot for gaining. Welcome to being old!
Injured wheel. Don’t want to not show it all.
nice.
But happened to your face?
My face was horribly disfigured in a shmelting accident.
BB half squats on board.
45 x 20
105 x 20
105 x 20
105 x 20
quarter squats… real slow
155 x 10
DB Lunges to halfway down and hold for 5 seconds
15s x 8.
15s x 8
15s x 8
leg extensions
115 x 10
135 x 10
160 x 8
160 x 7
single leg curls… right leg only
15 x 10
20 x 10
25 x 10
35 x 6
rehab work… wall sits, bridges, ice… etc
Lookin good bro, my calves are smaller than my 8 year old daughters:(
Thanks Matty. My calves certainly aren’t big. But at least they go out from the knee now instead of in like they did when i started. So that’s good. One step at a time.
I took off yesterday and hit the beach with the wife and kids for her birthday. That was nice. Back to the grind today… I just felt like sixes today
Chest/Bi’s
BB Bench press
45 x 6
135 x 6
185 x 6
205 x 6
215 x 4
BB Incline press
135 x 6
160 x 6
185 x 6
210 x 3
Dips
BW x 5
BW + 45 x 5
BW + 90 x 8
BW + 90 x 3
BW + 45 x 8
pushups for da pumpzzz
21
12
9
BB curls… all pretty strict except for last set.
45 x 6
65 x 6
85 x 6
95 x 6
95 x 6
95 x 6
DB Concentration curls
25s x 10
25s x 10
25s x 12
ez cable curls narrow
30 x 12
30 x 10
30 x 10
DB hammer curls across the body. Like pinwheels but strict except for last set
25s x 10
35s x 10
35s x 10
35s x 8