lolz fine!!!
RESURRECTION!
lol ok so here’s a little update of where I’m at. As you all remember I got up to around 290 then eventually dieted down to 240 lbs and now am sitting at ~252. As I plan on competing in a show next August I intend on staying in the condition I display in my avatar while adding as much mass as possible. I don’t expect to get around more than 265, 270 tops.
Now, when I begin posting numbers again you will be thinking “Wow, he got so much weaker…blah blah blah.” This is not the case. I could be just as “strong” in the lifts as when I was heavier because I am definitely carrying more muscle mass but the way I approach training now is different. Up until these past few months I always assumed just lifting heavier and heavier poundages was the key to a symmetrical and proportional physique and while that is true to a certain extent it’s not always that simple. I was up to repping 440 on bench press and 405 on incline and still had absolute shit chest development. Why? Because if I don’t concentrate on the contraction my front delts and triceps take the brunt of the work and my chest does not grow. This is just one example. The same thing was happening with my back, my triceps and my legs and way pretty damn frustrating. This lack of proper form and focus on the weights instead of the mind muscle connection was not giving me the development I wanted despite all my working sets being with 400+ pounds. Now don’t get me wrong, my form wasn’t sloppy but the goal was just to get the weight up, I knew no other way.
So now I train the opposite way. I lowered the poundages and while lifting heavy still (typically pick a weight on final set I fail with @ 6-8 reps) my form is the focus. I make sure the targeted muscle is bearing the load, I squeeze it throughout the movement and control the negative. This has really allowed me to bring up lagging bodyparts and create a more complete physique.
I just want pics 
And no one’s going to say that you’re weaker. You’re a beast and everyone knows that. You’ll kill it at the competition.
Now on to some more recent news…an injury update. Any of you whom have been around for a while have seen me mention the issues I have with the left side of my body, how it just doesn’t work as efficiently and causes me no end of problems. Well Monday, I finally got hooked up with a Chiro and we took some X-Rays and some other assessments to see if he could figure out the problem and this is what he found…
- Forward head carriage: also known as anterior cervical translation, is indicated when the center of the ear is in a position in front of the tip of the shoulder.
- Dropped Shoulder: when both shoulders are not on the same horizontal pla…ne
- Hip Alignment: when both hips are not on the same horizontal plane
- Internal Knee Rotation: resulting from low medial arches creates a valgus stress on the medial knee
- Foot dysfunction: Indicated by asymmetrical foot flare or obvious signs of excessive pronation or supination
What this means is that the entire left side of my body is higher and pulled further in towards the spine thean the right which forces the right side to bear the brunt of the work and makes maintaining symmetry and training in general a real bitch. So when I am squatting or doing any other movement the bar is slanted on my shoulders and after years of having an uneven load on my back my spine has begun to slightly curve, not good news lol.
Anyways, he believes we can fix all this, it’s just going to take some time. I’m just thrilled to FINALLY find exactly what is wrong and have a plan of attack to fix this. Right now I meet with him 3x/week and he does spinal adjustments, his ART practitioner releases the muscle around my scapula and works the absolute shit out of my IT bands. I meet with him again friday and we are going to be doing some exercises to “awaken” the left side. It was weird because he had me make a circle with my index finger to my thumb and he would try to pull apart the finger and I was to resist him. We did this with each finger on both hands at the same time and he could consistently break the circle on my left hand and not the right.
So bottom line, shit sucks, but it’s whatever I’ll deal with it.
NOW ON TO WORKOUTS, YAY! My split right now is as follows: I follow 4 a day split with no offdays and train twice on day 1.
AM: Back PM: Chest
triceps/biceps
shoulders/calves
legs
Today was triceps/biceps.
CGBP: 285x7 (This is my second time doing these in a long time so this will jump up. I was doing this with 405x5 back in the day and thought I got a minor pec tear so I dropped them. I do these with a much slower negative now and really make sure my elbows stay tucked so my chest does none of the work.)
Overhead Pin Press: 185x6 These are done off the pins in a power rack. Bar is set a little above hairline level, grip is shoulder width. Flare the elbows and push OUT, not up. Destroys the lateral head.
Cable overhead extensions: 15x48, 8x72
Overhead rope extensions: I do these like justin harris, I don’t know if that’s the exact name for the movement though sorry. Did like 155x12 me thinks
Single arm reverse pushdowns: 3x12 48 lbs
and then biceps
BB Curl: 210x4
Alt DB Curl: 45x10, 65x8, 90x4
alt DB hammer curls: 60x8, 75x8, 75x8
Spider curls w/ ez bar: (These are performed off the back side of the preacher bench. Absolute best biceps isolation exercise IMO.) 12, 10, 8 w/ a 35 each side.
DONE!
[quote]Nikki9591 wrote:
I just want pics
And no one’s going to say that you’re weaker. You’re a beast and everyone knows that. You’ll kill it at the competition.[/quote]
awwww thanks 
And I’ll put up some pics in here once I hit 260 probably, maybe earlier just so I have a “starting” point to look back on. I’ve got like 8 lbs to go. I’ll drop by the TILF at some point again though just for you!
You spoil me Babe.
[quote]waylanderxx wrote:
[quote]Nikki9591 wrote:
I just want pics
And no one’s going to say that you’re weaker. You’re a beast and everyone knows that. You’ll kill it at the competition.[/quote]
awwww thanks
And I’ll put up some pics in here once I hit 260 probably, maybe earlier just so I have a “starting” point to look back on. I’ve got like 8 lbs to go. I’ll drop by the TILF at some point again though just for you! ;)[/quote]
Dont let her fool you. Youre a weak pussy.
Anywho.
Kidding.
This is going to be awesome. You’re in Knoxville right? Most of my friends from high school go to UTK.
[quote]mmatt wrote:
This is going to be awesome. You’re in Knoxville right? Most of my friends from high school go to UTK. [/quote]
Yah man, what HS did you go to?
Greeneville High. It’s about an hour away from Knox
Best of luck working with that lopsidedness issue. Seems to me that you have made some damn good gains in spite of it anyway, nice work.
And don’t beat yourself up about the numbers man. Even in this “weakened” state of training you are putting 85%(probably a low ball estimate) of my gym to utter shame. Besides, for you, what you look like on stage is what matters right?
Stay strong, I’ll be following.
Since there’s a pic of the front in my avatar, here’s a back shot. I REALLY am trying to make my back as freaky as possible over this next year. Back, legs and arms are my big focus points. I train back 4x/week (always deadlift on leg day) and it’s growing very fast. Can’t wait to see how it looks come next August.
[quote]mmatt wrote:
Greeneville High. It’s about an hour away from Knox[/quote]
Gotcha, I went to CAK.
If any of your friends workout at the trecs I’m sure they know me lol
I’ll have to ask some of em lol. I’m guessing you’d be hard to miss
You’ve made some amazing progress waylander, keep up the hard work.
Did not sleep at all last night, worked till 5 am, had sex until 10 then had to go take care of bizness but still managed to have a decent shoulder/calves session lol.
Seated DB military: 15x40 12x60 10x80 7x110
Seated DB laterals: 12x35, 10x45, 7x50
Dead stop rear delt DB flys: 10x45, 10x50, 8x60
Lateral raise machine: 3x12 of whatever
rear delt cable: 3x12 36 lbs
behind the back cable laterals: 3x15 36 lbs
rope facepulls: 3x20 whatever
BB shrugs: 315x15, 365x12, 405x10
then a bunch of straight leg stuff for the gastroc.
Keeping track of my weights on machines is such a bitch, I usually don’t even think about it lol.
Damn man, you’re huge.
Nice work you’re doing, keep it up.
Good leg sesh today. As I mentioned in that earlier post the structural issues have caused some symmetry issues. This is most apparent in my legs, the left is 1" smaller than the right. Sadly, I did not tackle this problem earlier because I didn’t know any better and completely ignored unilateral work until about a month ago. Hopefully with a year of hard unilateral work the left leg can do a lot of catching up and I can disguise the discrepancy with some good posing until it evens out.
I do all high rep stuff for legs now, typically 15-25 reps. I find that it makes my legs grow much faster then lower rep ranges so I’m going to be sticking with it. Mostly leg press, extensions and single leg hack squat for quads and ham curls/SLDL/GHR for hams.
Pic attached shows the size difference, ain’t that a bitch haha. Oh well, I’ll fix it
Hit back a few hours ago and going to hit chest in about 1 1/2 hours. This is my favorite day. Train twice and eat twice as much
Typical back workout always starts with 4 sets of pullups taken to failure, typically around 15-18 reps per set. Then on to reverse grip pulldowns to really kill the lower lat, some heavy BB rows, Pendlay rows for the upper back, rope pullovers, V grip pulldowns and some light cable rows with a very slow negative and big squeeze to really hit all the fibers. Insane pump, love back day! Low back was feeling a little off, but I hit legs and DL yesterday so that’s to be expected so no biggie. Still making nice progress despite being in the gym every single fucking day for over 4 months. OMGZ OVER TRAINING! I BETTER STOP NOW BEFORE IT’S TOO LATE!
lolz.
Pr’d on BB rows today, 375x8
Im going to follow this, reading the waylander x split helped me so much when I first read through it you have no idea.