1/25 - bw 227 crazy how fast the mk677 just shot fluids into my muscles. Looking way bigger and feeling different. Most notable changes are improved sleep and just the intramuscular fluid retention.
Log Clean Once and Press
110x3,3,3
160x3,3 feeling horrible today
210x2 yikes
225x3x3 got it done, improved on each set
160x2x5
Giant Set: Strict Press/Deficit Push Up w pause/Rear Delt Flye
175x8/x10/x8
175x4+4/x10/x8
145x8/x10/x8
2/1/22 - bw 224 Fucked my back up again doing deadlifts, but this time with 435lbs instead of anything slightly close to a decent number. Rough. 3 Days later hit this workout (on the 1st).
Log C&P
110x3,3 feeling really explosive
160x3
210x2
235x1 easy
250x1
265x1 smoked this. Super happy about how my body doesn’t feel impeded from the DL injury.
Close Grip Bench to 2 Board
185x10
225x5
225x5
225x5 really easy
Pull Ups
x10
x8
x8
x8
Giant Set: High Incline DB Press/Tempo Push Ups/Rear Delt Flye
90x8/x10/x8 x3 rounds
2/15/22 - bw 215. Just getting over covid. Only took a few days of really being sick but now I’m plagued with this horrendous distortion of taste/smell. Not easy getting food in. Also felt super shaky and tired today. Took it mega slow.
Log C&P
110x3,3,3
160x3
160x3
160x3
160x3
CG Bench SS with DB Bench
135x5/40x6 x 3 rounds
Pull Ups
x5
x5
x5
Giant Set: Laterals/Tri Pushdown/Band Pull Apart
x10/x10/x10 x 3 rounds
2/25/22 - bw 221 gaining some weight back post covid. MK-677 really seems to impact my sleep positively. Have also been bad with logging lately but the last few sessions were quite fruitful.
Travis wrote out a new 8 week protocol and it looks challenging but incorporates many new lifts and ideas. Eager to start it next week.
Seated DB Shoulder Press
40x10
40x3 explosive warm up
55x3 same^
100x6
100x6
100x6
100x6 not my best or close to it, but this has my shoulder strength still sitting very pretty considering how sore my triceps are still from the first upper sesh.
Paused DB Row (pause at top for 1ish second)
100x8
100x8 wow these are hard
100x8
100x8
Slow ecc. Neutral Grip DB Press
60x8
60x8
60x8
60x8
3/1/22 - bw 220 dealing with a nasty sinus infection and my body is in no condition for heavy training right now. Pissed off about this but to be honest, my back is not 100% anyway and a week of backing off is for the best.
3/7/22 - w1d1 bw 228. Ballooned up on creatine+MK677. Great combo for water loading haha. Felt awesome today, killed log in first day of 8 week protocol. Still slightly ill but nearly 100%.
Log C&P (press away)
110x3,3,3
160x3,3
210x2
230x2
230x4x4. 3 push presses and 1 split jerk on all sets. Easy as cake.
Back down sets
180x2 sets of 6 cleaning once and pressing twice - 3 times for a total of 3 cleans and 6 presses.
Floor Press
135x8
185x6
225x6
225x6
225x6
Pull Ups
x10
x10
x10
x6 burnt out
Giant Set: Rear Delt Flyes/Tri Pushdown/Hanging Leg Raise (weighted)
25x8/x25x/8 x 3 rounds
Conventional Deadlifts (pause below knee 2 count)
135x3,3,3
185x3,3
225x3
275x2
belt on
325x2
340x4x4 honestly this was very hard. My deadlift is just feeling super tricky at the moment but I played around with a bunch of different stances. The best feeling was a close stance with toes pointed out.
One thing that seems apparent is when I break mid-shin, I tend to finish my deadlifts like a power clean instead of locking my hips keeping the bar in a straight path. This seems to help my back feel less fucky. Trick is, can I reverse this motion and keep tightness on the way down?
Front Squats (paused)
220x3x3 felt amazing
Stones (lap to full extension)
175x6
175x6
Hamstring curls (slow ecc, fast conc)
x10
x10
Suitcase Carries
40lbs x very slow deliberate walking
Seated DB Shoulder Press
40x10,3,3
55x3,3
100x6
100x6 too hard already, probably fatigued from last press session
100x6
100x6 tough probably had 1 more rep though
Paused DB Row (at top)
90x4x8 not that hard actually!
Deadlifts (pause below knee on way down 2 count)
135x3,3,3
225x3,3
275x2
365x3 felt a bit awkward at start of pull but felt super smooth otherwise
365x3
365x3
Paused Front Squat
135x3,3,3
185x3,3
235x3
275x3x3 Literally elated at how easy these were. I AM FUCKING STRONG STILL DONT LET MY DEADLIFTS FOOL YOU!
Stones (lap to full ext.)
175x6
175x6 felt super good
3/18/22 - w2d3 bw 230. Had to combine two days in one here. Rough sesh.
Seated DB Shoulder Press
40x8,3 (explosive)
55x6,3 (explosive)
100x6 easy
100x6 again, easy
100x6
100x6 really good stuff
Back Squat
135x3,3,3,3
185x3,3
225x3
275x2
315x3x4 these were actually really fast and easy but they just did not feel great. It has been some time since I back squatted so this is fine. I just get some back flare ups and my sciatic nerve from what feels like my piriformis likes to act up when I back squat.
Isometric Squat Thrust (basically squatting the bar at above parallel into pins pushing as hard as possible for 6-8 sec)
4 rounds but only managed 2. Unable to generate any force and my adductors and quads are just screaming at me in a semi-precarious way.
Log C&P (press away)
110x3,3
160x3,2
210x3
250x2 1 push press 1 jerk
270x2 1 push press 1 jerk. Jerks feeling sloppy and my legs are honestly not recovered from squats.
270x2 all push press, all easy.
270 is a weight I hit for a single 3 months ago and this was a semi-casual 2x2. Gotta be happy with this.
Back Down
195x2 sets of 6 cleaning once and pressing twice - 3 times for 3 cleans and 6 presses. SUPER easy this week. Really turned a corner here.
Floor Press
135x8,3
185x6
225x6
255x6
255x6
255x6 awesome volume boost from last week
Pull Ups
x10
x10
x10
x10 big volume PR for recent times
Giant Set: Rear Delt Flyes/Tri Pashdown/Hangin Leg Raise (weighted)
25x8/x25/x8 x 3 rounds
3/31/22 - I was very sick for 2 days with vomiting, cold chills and body aches last weekened. Took a covid test and it came up positive though they’re known to show positive results 6-8 weeks after initial infection so idk what happened. Annoyed but it happens. Set me back but not like last time.
Barbell Complex (warm up)
6 of each: Bent Row, Yates Row, Front Squat, Overhead Press, Good Morning 2 rounds @ 135
Pull Ups
x5
x5
Atlas Stone to Squat Jump (1 min rest, 4 rounds)
175x3/x10
175x5/x10
175x7/x10
Deadlifts (paused below knee on eccentric)
from deficit 135x3,3,3
fromdeficit 225x2,2
from deficit 275x2
365x1
385x2x2 I forgot to pause these sooo redoing a set
385x2
Travis recommended warming up with deficits since they feel more powerful for me. They actually felt great, as did the rest of the working sets.
Pause Front Squat
135x3,3,3
185x3
275x3 bit too heavy today
235x3
Stones (lap to full extension)
175x2x6 super easy, fun, and relieving on the back
Paused DB Row (1 count at top) SS w/ Nordics
100x3x6/x8 x 3 rounds
4/12/22 - w4d1 - bw 229. Plan today is conservative (semi) single. Safe to say I definitely had more in me, though not a ton more.
Log C&P
110x3,3,3
160x3,2
210x1
250x1 feeling really snappy
280x1 went right to this weight, just knew i had it. Significantly easier than last time I pressed this.
Back Down Set
210x2 sets of 6 cleaning once and pressing twice - 3 times for 3 cleans and 6 presses. Easier than all the other previous weeks and the weight is considerably heavier. Did 2 splits, 2 push press and 2 splits at the end.
Floor Press
135x8
185x8
225x6
245x6
275x5 First time benching 275 in a long ass time. Felt easy.
260x6 probably a volume PR, maybe not.
Pull Ups
x10
x10
x10
Giant Set: Rear Delt Flyes/Tri Pashdown/Hangin Leg Raise (weighted)
25x10/x25/x8 x 3 rounds
Deadlifts (pause below knee)
135x3,3,3
185x2
225x3
275x1
315x1
365x1
405x1
425x1
455x1 felt my left low back speak to me on the way up so I didn’t pause on the way down for this. But this flew up pretty well.
Stone to shoulder
175x3,3,3
250x1,1 pretty easy, stones feel amaaaaazing for some reason
Stones to full ext.
175x2x6
Nordics
x4x8
4/14/22 - bw 230 w4d3
Seated DB Shoulder Press
40x8,8
55x8,3
100x8
100x8
100x8
100x8 volume/strength improvements felt here especially considering pressing only
days prior to this workout!
Pause DB Rows
90x8
90x8
90x8
90x8
Close Grip Deficit Push Ups (neutral grip)
+50lbs x 8
+50lbs x 8
bw x 8
bw x 8
Giant Set: Incline Skullcrusher/Axle Curl/Left Glute Prehab
x10/x30/x a lot x 3 rounds
