Shoulders/traps at legacy
So I started with reverse pec dec here, wound up full stacking it for a couple sets. Then I moved on to the hammer strength iso lateral overhead…I haven’t used this one yet since switching gyms but I really dug it. Worked up to 2 plates and a 10 per side for my top weight. After that I went to the seated side lateral machine, then back to reverse pec dec but this time it was sideways seated, one arm at a time. Then a few sets of cable side laterals before finishing off the traps. For the traps I went to this low row machine that we have…it’s pretty sick and it nails the upper back hard. Plate loaded too. After that I did shrugs and face pulls. Finished with some abs and 20 min on the treadmill.
@TrainForPain quick question…let’s say I jumped on a conservative test cycle…would that eliminate me from the transformation challenge?
I don’t think so. Are you comfortable disclosing for voting context? Or just saying “extra creatine”?
I don’t have a problem with saying what I’m on. It isn’t anything crazy…it’s just 300mgs/week of test c
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I only started it the other week too
I think that’s cool and consistent with how folks have managed it (on their honor) in the past
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Ok no worries. Thanks for answering my question
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As a brief update…
Training is going really well and I seem to be responding to the test to some degree. I only started it recently but I’m already seeing an increase in hunger and a couple other things as well. I think I unintentionally primed myself for it…prior to starting this, I had been on some really good quality test boosters and ashwaganda and so on…and at least anecdotally I can say that I got some results from that protocol. Idk…this is something I’ve thought about for a while now, and i finally pulled the trigger. How it all goes remains to be seen. I had a really back and chest session last night, today and Friday rest, and then Saturday will be shoulders/traps.
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So today was cool…legacy threw a big community lift and all the ambassadors in town for our supplement world showed up as well. I got in on the hang for time challenge…my was middle of the pack. But I hit legs and overall it was a good time
Seated hamstring curl x 4 working sets
Belt squat - pyramid up to 5 plates and a quarter for two sets, then 5 plates for three sets. This is more of an old school belt squat…can’t load it up the same way as the one that iron nation had…however my numbers are climbing for sure. 5 plates and a quarter for 9 was a pr.
Laying hamstring curl, leg extension, adductors and calves finished things off.
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Sunday - delts and traps
Started with reverse pec Dec, pyramiding up to the full stack. Full stack for 4 sets. Then I went to the hammer strength iso overhead…wound up hitting a pr…3 plates for 4 reps. Backed it down to 2 plates and a quarter and then again to 2 plates. After that I spammed a whole bunch of side delts and then went back to the reverse pec Dec and sat sideways on it, single arm for a much bigger range of motion and a huge stretch. Finished that all off with cable shrugs. Very simple and straight forward type of workout. Went upstairs and did some cable crunches and put a little time on the treadmill for an incline walk.
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I’m not good at flexing or taking selfies, but I snagged this this morning before work
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You’re definitely achieving the scary dad look there dude!
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Thanks bro, i really appreciate that!
Got this the other night for my boy
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After posting that back pic the other day I went looked at my Jan pic for the transformation challenge. The lighting and angle is quite different yes, but I can see some pretty clear progress none the less.
Aside from that, my son has told me he really likes going to the gym with me and wants to keep doing it. So…for my weeks where I have him I’ll make small shift in my training and how that’s approached along with getting him to do some stuff as well. We tried going on a school night, but it just didn’t work with bed times and all that…so we will be going Friday/saturday/Sunday when I have him. Should be fun!
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Work lighting ain’t half bad hah
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So I’m tightening things up as we continue on through this challenge here. My cals dropped a tad bit more, and I switched up my split just a little as well for the last bit of this thing. Ultimately I decided that I’ll re-evaluate where I’m at by the end of this, but the general idea is to transition back into a strength phase for a while. Possibly a variation of 5/3/1, but what exact direction I take remains to be seen. I would slowly ramp up my calories and such of course too.
Anyways…Thursday night
Pec dec started things off for this session. I worked up to something like 165 (which is most of the stack) for a couple sets, and on my last pec dec set I did a double drop as well. Then I moved to the converging press, hit 2/3 of the stack for 3 hard sets. Followed by bodyweight dips and then low to high cable flys. While I was at the cables, I did some heavy tricep pushdowns and then eventually I made my way over to the body master overhead extension and finished my triceps there. Then I did 5x20 cable crunches upstairs, and finished with 30 min on the treadmill moderate pace and moderate incline.
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Saturday, Sunday, Monday…work was crazy. I put in over 40 hours between those three days…I did a 15 hr day yesterday. So…no I didn’t make it to the gym the last few days…but I’ll get in tomorrow and then on Thursday it’ll be cardio and then over the weekend hitting the weights. My body is hurting though…yesterday I got in my drywall stilts at 1245 and didn’t get out of them again until after 7 sometime. But I got that job sanded and cleaned up today here so fortunately that one is done.
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