Hey fruitloop!
Don’t give him credit for the Endo Undulating Diet ™ I just invented!
2 Likes
Several guys have talked about being frustrated by not making much overall progress with this 1 year, straight gain approach.
I say give it some time.
1 Like
Keep up the hard work man. Killing it.
1 Like
Thanks dude!
Leg day. Decided to do accessories first then squat. Ended up tweaking my knee on leg curls and pulled the plug on squats. On the bright side my form is still good and pain free!
Leg extensions
105lbs worth of plates
4 sets to failure
Leg curls
60lbs
1 set to failure then knee issues.
Squats
135 x 10
225 x 5
315 x 2 knee didn’t feel right so bailed.
1 Like
This is awesome to hear.
1 Like
Funny things these genetics. Some can build 20lbs just like that. Some (me) would have to eat 6000 calories a day with ice cream every night to do it, and it would still take 6 months lol. But I can cut like no bodies business so I can’t complain lol
2 Likes
I’m with you, 20 pounds took me awhile. I spent like a year getting to 230. Then wanna be catches me in like 10 weeks. Now I’ve got to slow him down so i don’t get left behind.
4 Likes
@FlatsFarmer and @jackolee I think you guys are confusing my 20 pounds of weight gain with 20 pound of muscle. This is probably mostly fat for sure, which is very easy for all of us to gain 
If you say so 
Well I meant for us unlucky ones that can look at food and gain weight
3 Likes
It can’t all be fat, 20 pounds of suet takes up a lot of space. It can’t all be muscle, it hasn’t be long enough. Some of it must be water, glycogen and amino acids sucked into your muscles. Like the building blocks of future muscles? Maybe?
Go for another dexa scan, right now!
1 Like
I’m afraid I can’t do this. If I were to actually see and know for sure the amount of fat I’ve put on I’d be too tempted to stop lol. Plan is to get a dexa scan at the very beginning of January. I’ll be nice and fat at the start of the T ransformation challenge. Then I shall shed my fat over 6 months and hopefully not be skinny fat at the end like I was this year.
Shoulder and … calves
Went to my buddies gym and worked out with him. Today was my shoulder day and I also wanted to see how he liked to train calves. Turns out he doesn’t train them because he’s one of those evil people gifted with great calf genetics.
I didn’t record reps or sets or anything but this is what I remember doing:
Seated OHP on Smith. We went up to 185lbs and would do 5 full reps, 5 half reps at the bottom, 5 half reps at the top, and then rack it.
We did lateral raises
Cable laterals, cable front raises, face pulls, rear delt things with dumbbells, shrugs, and a few more things. Everything was super set with something else.
Got to use a donkey calf raise machine (I think that’s what it was?) for the first time. Very interesting. I kept wanting to go really heavy but he said that was a bad idea.
Played around on a few things while I waited on him to finish with some new member sign up stuff.
Used an incline treadmill for a little bit, then a stair master, which was a heck of a workout. Played around on a concept two ski ergometer or what ever it is. Turns out if you use it improperly it’s a great lat exercise .
I also did some close grip neutral pull ups with my legs as far out in front of me as I could get them. This really hit my lats hard. Titan sells an upgrade bar for my rack at the top that essentially has a bunch of different hand positions like a Swiss bar. I think that will be my next gym upgrade. Really felt good and different using a non traditional hand position for pull ups.
Edit: I also got to use some type of lower back machine that uses your body weight. Basically holds your legs and you bend at the waist. I could only feel it in my glutes and hamstrings. Buddy says there is something wrong with me
1 Like
Haha I just told you about donkey calf raises and see you hit the donkey calf raise machine!
By the way, make sure you’re using that amazing machine correctly. You should set up your seat at a correct distance from the foot pedal so that your foot is at the max range of your dorsiflexion and your legs are completely locked out. If you’re not doing your donkey calf raises with your locked out, you’re not hitting the right muscles. And you can also even lean forward during them like a double legged hamstring stretch to maximize the stretch under load at the bottom.
Phew! My affinity for quirky exercises is boundless.
1 Like
I was seated on this machine?
1 Like
Yup. Whether you’re standing and bending over with straight legs or seated with straight legs, the mechanics are the same - bent torso giving you a stretch, legs straight and locked out to isolate the calves and not the soleus.
1 Like
Eeeeeeeeeeepiq bro day. Had this happened in a commercial gym I’d have received a standing ovation and free tren for lyfe from the bro’s!
Workouts in order, very short rests between sets and exercises.
Hammer curls
Close grip tricep push downs
Dumbbell curls
Tricep rope push downs
Ezcurl bae curls
Wide grip tricep push downs
Low cable curls
Ezcurl bar behind the neck raises on incline bench
Went to failure on those ^ then immediately bench pressed the ezcurl bar to really finish off the triceps using 85lbs. Light weight but killer pump.
Measures my arms pumped for the first time, 17”! Looking forward to that being a cold number one day.
Also, I took creatine for the first time today. Anxiously awaiting my gainzz
2 Likes
Pretty lame Titty day.
Bis and tris have some serious DOMS. We also had our first real cold snap, low 30’s. Elbows were begging me not to work out. Decided I’d do just enough to get a pump and quit.
Bench
Bar x 15
75 x 3
135 x 3
165 x 1
225 x 1
255 x 1
30* incline dumbbell bench
30’s x 15
85’s x 13
Some band flys to get the titties extra pumped.
Sad day was sad.
Call week started Thursday. Worked a decent amount so far. No workouts in a couple days.
I tried this morning and I just couldn’t do it. Felt like trash. Gonna try later today if I’m not working.
My desire to workout is trash lately as well. 