WannaBe’s Last Year Of “DYEL?”

[BOTSLAYER]

@wanna_be

Might try ventral glute thing idk.

This is my go to. If I only have to pin once every 4 days I pretty much only pin here. Also Insulin needles give you a TON of places.

My go to’s in order are Ventral Glutes, Lats, Quads, Actual Glutes and when needed Delts. I have pinned Calves (never again) and Vastus Medialis (wasnt terrible) but havent needed to since.

I only do Lats, Delts, Calves and Vastus Medialis with insulin Syringes.

With slin pins also SubQ can be awesome. Sometimes I would get a red rash/burn type thing that was frequency dependent (I think, not 100% on that).

Look for 27g 1mL syringes and heat the vial either in warm water or a significant others straightening iron (wrapped in tissue paper to keep the label from melting to the iron). You want to inject while it is still warm but it doesnt need to be nearly as hot as it was to get it in. Dont inject it while it is still super hot, that sucks. Generally I gauge it by how hot it feels on the back of my wrist.

[wanna_be]

You think it’s the needle (23g 1/2”) causing the pain in the shoulder or just the fact I’m injecting it with something?

I’m scared to do subq because I don’t want to change my current TRT protocol lol finally heading in the right direction and wanna see how it does with more time

[BOTSLAYER]

I think (THINK) immediate pain is probably the needle and pain that comes 6+ hours later is from what you injected.

@wanna_be

TRT protocol

No reason to try it then, it does change release time a bit and I dont remember if it was slower or faster.

[wanna_be]

Another killer back and triceps workout. Felt really sick to my stomach going in and didn’t think it would be good, but it turned around quickly and I enjoyed it.

Seated iso lat pull downs
Worked up to a couple sets at 160lbs then dropped back down to 115 and did another couple brutal sets to failure. Great pump

Seated cable rows using cable/handle for each hand
Did a few heavy sets and then dropped down like the other and finished with 2 sets to failure at 115lbs

Seated iso hammer lat pull down thingy
Worked up to a set of 10 at 4 plates per side! (Weight pr) Really took everything I had in my soul to make that happen. Did drop sets from here still keeping it heavy.

Chest supported rows
4 sets to failure using 2 plates per handle pronated
2 sets to failure using neutral grip with 2 plates per side.

Dumbbell rear delt flys
3 sets standing bent over

Band pull a parts
2 sets to failure with the heaviest band they had, still light lol

Body weight dips
24
Then a set to failure going as slow as I could without locking out at the top. Ouch

Seated dip machine
Worked in with a guy and we got to talking. Ended up probably doing 7+ sets to failure at 220lbs lol

Tricep rope push downs
Few sets to failure using 100lbs on the stack

Supinated cable push downs
3 sets per arm to failure

Leg press
Kept the weight fairly light and reps high. Did a lot of pause “in the hole” reps as well.

GHR machine

Standing calf raises till I wanted to puke

Hanging scap pulls to finish it off.

Damn solid workout. Back lookin so damn good (for me )

[wanna_be]

Seated DB OHP

75’s x 7
75’x x 6
65’s x failure
65’s x failure
Maybe 6-10 reps on those failure sets

Seated iso hammer chest press
Worked up to a set at 200lbs, then 190, then 180, then a finisher at 100lbs.

Reverse pec dec
Sets to failure at 40, 50, 60, 85lbs

Seated iso hammer OHP machine
4 sets to failure using 100lbs
Really didn’t like this machine, first time using it and idk wtf it was working but shoulders didn’t feel like it lol

Seated shoulder press
60lbs x 36 Pronated followed immediately by 60lbs x ? Neutral. So many half reps trying to go beyond failure i couldn’t even begin to count lol probably 4 real reps

Band pull a parts
2 sets
Face pulls
1 set
Both of these were light and just kinda pumpy. Idk why

Cable flys
3 sets with the strongest contractions I could possibly muster. Got really light headed on these lol

Lateral raises
4 sets to failure

Pull ups
Idk wth I’m doing here

V bar cable curls
3 sets to failure at 120lbs
2 sets to failure at 100lbs

Single arm cable curls
Few sets per arm at 30lbs

Tiny elbow muscle curl things
Few sets

Standing calf raises
3 sets to failure

@flappinit why do I feel zero bicep when doing the pull ups? I mean I’m sure they’re working, but I honestly feel like I’m working nothing. It’s like I can do them and my for arms wear out and I have to stop or like just my whole upper body wears out and I have to stop. Idk if it matters, just frustrating lol. Also, I have to keep my hands close together, like 3” apart, idk if that makes a difference.

[flappinit]

Are you doing them underhand, with a close grip, and emphasizing the top half of the movement (don’t come more than 3/4 of the way down)? Pull-ups can hit lats, upper back, biceps, or forearms, or any combination of those with any one of them being the primary target depending on how you choose to modify the pull-up.

Do your cable curls before your pull-ups - 10 cable curls followed immediately by close grip underhand pull-ups working the top 3/4 of the motion to failure.

[wanna_be]

@flappinit

top 3/4 of the motion to failure

I think this is what I’m missing.

Been doing them underhand close grip, but doing quite a bit of ROM. I can’t dead hang due to wrist mobility, but I’ve been going down pretty far. I’ll tryi focusing on the last bit of ROM!

[wanna_be]

Back and tri day
I’m headed out of town tomorrow after lunch for a little weekend getaway so this will be the last back workout for a couple days so I went extra hard.

Lat pull down, cable in each hand
Worked up to 3 sets at 160 then did some drop sets back down to 85lbs

Seated cable row machine, cable in each hand
Worked up to 4 sets at 135lbs then 3 drop sets

Seated iso hammer lat pull down row thing
4 sets to failure using 3 plates per side

Seated chest supported iso row machine
5 sets to failure using pronated grip and 100lbs per handle. Then one set to failure using just 45lbs per handle
2 sets to failure using neutral grip

Reverse pec dec machine
1 set, kinda aggravated my shoulder so stopped

Cable face pulls
2 sets to failure using lighter weight and high reps

Body weight dips
23ish
Then a bunch of slow partials just trying to spend some TUT

Seated tricep dip/push down machine
4 sets to failure at 220lbs 1 set to failure at 205lbs

Tricep rope push downs
3 sets at 120 or 130, can’t remember then a couple at 100

Supinated single arm tricep push downs
Just a couple sets, I was already fried by this point

Band pull a parts
1 giant set to failure

Standing calf raises
Worked up to a few sets with 4 45’s

Leg curls
Worked up to 1 heavy set to failure

Seated leg press machine
One huge set. Just tried to see how many reps I could do before I felt like passing out. Took a few breaks but made sure to never let the weight down or lock my knees out. Mega pump

Did a few glute kickbacks. Not a fan of the machine as it was hard to target the booty

Finished with one set of hanging scap pulls. Couldn’t do as many as normal as my hands were just plain wore out. Started to rip a few calluses today, time to trim!

[wanna_be]

Shoulders tits and biceps

Really crappy workout today. Guess they all can’t be good! Left shoulder just felt off and I was pretty tired.
Went in wanting to just go wild like yesterday’s back day, but alas that wasn’t possible .

I’ve also noticed I’ve cleaned up my diet a good bit and I’m starting to question if I’m getting enough calories. I haven’t been tracking scale weight like I normally do, so I’m kinda unsure. Some things in the gym are making progress, so that’s a good sign I guess. Biggest downside of just winging it I guess, hard to track progress

Also focused on the top half of the pull ups AFTER heavy cable curls and it was a huge difference, massive bicep pump. Only managed one set lol

Last workout till Monday. Gonna go to another state and hang with frands and drink a lot of beer and eat questionably

[wanna_be]

Got home a couple hours ago and went straight to the gym. Had a decent Weekend. Pretty much stayed drunk and ate nothing but junk, including a whole family size mega stuff Oreo thing, which was fun. Good time but really glad it’s over. Had a little alcohol fueled drama towards the end that kinda ruined it for me lol

Back and tricep day

Individual cable lat pull downs
3 sets at 160 and a final set at 115. Great pump and mind/muscle shananigans

Seated individual cable rows
Few sets at I think 160, I always forget this one. Then a couple drop sets

Seated chest supported iso row
Pronated - worked up to a set of ~10 using 115lbs per handle which is a new weight. Felt horrifically amazing. Dropped back to 90lbs per side and did 4 sets.
Neutral grip - worked up to the same set using 115 which was a new weight and then back to 90 for a few sets to failure.
These felt so good today.

Skipped iso lat pull down machine. I get so much lat work off the other stuff I’m starting to think these are just wasted energy.

Seated rear delt DB flys
These actually felt really good today. Thinking seated is the way to go on these

Rear delt cable flys.
Nope, not today

Band pull a parts
3 sets to failure. These felt really good today as well.

BW dips
23ish
12ish
10ish

Seated tricep push down/dip machine
Few sets at 265lbs. Had to wedge my body into the machine to keep from lifting. Idk why there is no seat belt

Rope tricep push downs
3 sets at 120 then a final drop set

Tried to do calf raises but it was taken

This is the seated chest supported iso row thingy. Idk what it’s really called so figured I’d post pictures of this one and the other one I liked but don’t know what it’s called

Seated iso lat pull down thingy. Pretty sweet little machine

[BOTSLAYER]

@wanna_be

Idk what it’s really called

CS Uni Row …not really, thats what I call it. Chest Supported Unilateral Row.

Also love those 2 machines, especially the Lat Pulldown one.

[wanna_be]

Me too man. I think I’m gonna sub the lat pull down for the cable rows with individual handles per cable. I feel like the pull down hits the top half of my lays and the rows lights the whole damn lat up from arm pit to waist Really like them

[wanna_be]

Picked up my new MTB today and put 18 miles (by gps, so because tight woods probably like 20+) on it. Mostly climbing. Did one major climb that no one in their right mind should do just getting back on a bike after a year+ break. Pushed as hard as I absolutely could. Both quads completely locked up towards the end and I couldn’t peddle or stand lol. Just had to lean against my truck

Legs and core and lower back are FRIED. So skipped the real gym. Had a super healthy dinner and a nice walk with the woman after dinner to get some blood flowing. Started cramping up towards the end

[flappinit]

If you do one handed cable rows with a single handle, if you’re doing left hand, put your left foot on the angled platform where your right foot would normally go. Let yourself get a nice stretch forward with a neutral lumbar spine and a slightly rounded cervical spine as you perform the eccentric, then allow your body to rotate the left shoulder back as you perform the concentric. Bonus points for pronating your hand at the bottom of the eccentric and supinating it at the top of the concentric. You’re not pulling your arm back, you’re driving your elbow down to your hip.

[wanna_be]

I’ll definitely try that man! All the cable machines have two cables so I’ve been doing them both arms at a time. Your way sounds pretty wild though so I’ll give it a shot. Everything else you’ve told me has been straight money!!

[wanna_be]

Minus my ass feeling like I didn’t have a seat yesterday, just the post, I feel pretty good. I made sure I consumed a shit ton of calories yesterday and got a lot of good sleep (thanks drugs) and surprisingly woke up with zero soreness, minus the taint abuse

Seated DB OHP
75’s x 7.895
75’s x 7
65’s x 10ish?
The jump from 70’s to 75’s has been kicking my ass and making me question not only my approach to training but my food, sleep, recovery, all kinds of things. So it was nice to almost get that 8th rep (been stuck on 7 for what feels like an eternity). I’m also presently surprised with my ability to really push these to failure and grind out a rep with good form and not be swinging the dumbbells all over the place or lose control with them. What ever muscles “stabilize” the shoulders during these are working beautifully.

Seated uni OHP machine
3 sets to failure using 45lb plate per side, gave the right shoulder a few more reps per set and my left shoulder is noticeable bigger, which I can only guess because it’s weaker and when my left gets taken to failure my right still has a few more reps in her

Reverse pec dec machine
Started at 40lbs on the stack and every time I hit 20 reps I moved the pin once, hit 20, move it…etc. moved it 6 or so times getting up to 145lbs. Really liked these and the last few reps at 145 were brutal

Seated uni bench press machine
4 sets to failure using 150lb on the stack with a great contraction

Cable flys
3 good sets to failure

Seated smith machine OHP
3 sets Of 10 using a 45 on each side. No idea what the empty bar weighs but guessing around 10-15lbs. These were new to 2020, I’ve done them before and I think I like them. Got a little more out of these than the seated uni OHP machine so might sub those for these

Dumbbell lateral raises
Worked up to 25’s and then did 4 sets to failure, 4th ending with partials as long as I could take it. Hugged myself for a hot minute while whispering fuck multiple times.

Seated reverse dumbbell flys
Didn’t get much out of these. Pretty sure I fried my rear delts with the machine.

Cable curls with V attatchment
3 sets at 110, then a set of pull-ups to failure using the top half, then a final set of cable curls

Single arm cable curls standing sideways to the stack. Really like these. Did a few sets and finished with a static hold for as long as I could take it.

Pronated tiny elbow curls
Few sets. None to real failure, just couldn’t muster it lol

Now time to eat. A lot.

Also worth noting I woke up at 213lbs which is a new high But I looked leaner than normal so that’s a plus. Probably a lot of inflammation from riding yesterday if inflammation weighs anything

[wanna_be]

Good back and tricep day

Uni lat pull downs
2 sets at 160 then a drop set
All to failure

Seated uni cable rows
3 sets at 160
1 set at 130
1 set at 100
All to failure

Seated uni pull down/row machine thingy
2 sets with 155lbs on each handle
Both to failure

Seated/Chest supported Uni row
Pronated - 125lbs per handle 2 sets to failure then 2 sets to failure with 115lbs per handle
Neutral grip - 4 sets to failure using 90lbs per handle
I think the 125 is a weight pr, I’d have to scroll up to be certain but damn did it take some intensity and grit to move these

Seated reverse dumbbell flys
3 sets using 15’s. Idk why but I’m really weak on these. Unsure of what weights I should be able to use, but I feel like it should be more than this

Face pulls
2 high rep sets to failure, one at 30lbs and one at 40lbs on the stack

Body weight dips
23
Then 3 sets focusing on a very slow Going down, can’t remember the fancy word, eccentric?
When I’d fail to be able to go back up I’d stand on the supports and do one more down as slow as possible. Felt good mane

Seated dip/push down machine
4 sets at 235lbs on the stack

Tricep rope push downs
3 sets to failure at 120lbs

Tricep straight bar push downs
3 sets to failure at 140 then 2 sets to failure at 160lbs on the stack

Tried a seated ezcurl bar tricep extension, as some smart people have pointed out I don’t have anything tricep that’s over head. I just couldn’t feel anything. Idk if I’m doing them wrong or if it doesn’t matter if I feel it in my triceps or what. I tried a few different bar paths and depths and stuff to no avail. I mean obviously my triceps HAVE to work right? It’s like the weight moves how it’s supposed to but I couldn’t tell you what’s moving it. I have a decent (I think) mind muscle connection with my triceps on everything else, just not over head stuff .

Also, woke up 207lbs so what ever caused the spike is gone now

[wanna_be]

No idea how to take a back picture solo, but look at this little thickster! It’s not much but I’m really happy with how my back is coming together. Really digging these fancy machines!

(Yes the mirror is dirty, living that bachelor life! Also it’s a rental so no fancy bathrooms found here )

[wanna_be]

@kdjohn (posted here as I doubt he’d see it). The boxing guy does apparently have a documented mental illness. Just throwing that out there since I know he’s getting under your skin

[kdjohn]

I’m aware. I have a suspicion what his mental illness is because I, ironically, coached a few kids that exhibited similar behaviours to how he presents himself.

That said, I’m a believer in the “firm no” method and stand by my calling him out. I will admit though, I probably wouldn’t have gone quite as intense had the conversation been face to face, but the message would’ve remained the same.