Haha yeah I’m not usually one for pleasantries. Thought u just needed a lil nudge, keep ya honest!
Also was hoping for an update about ur trap bar Deadlifting. Not still aggravating those injuries of urs are ya? My gym is looking into getting one, I’m actually really keen to give it a go.
I want to hear about the trap bar as well.
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I recently got a mattress with a layer of memory foam on the top. No more back pain. May be worth trying out.
karaoke rooms? Memory foam matresses? You can’t expect us all to be millionaire playboys like you
I’m talking about a spring mattress with a layer of memory foam on the top. You can get a 4 inch memory foam topper for $150 on amazon for your existing mattress lol. That’s 2 inches more than mine.
You try listening to shit like this all weekend!
The soundproofing was cheap. I used rockwool for the walls.
Lol I wish. Then I would have a big ass jacuzzi in my living room with naked Russian models frolicking in it while I walk around all day in nothing but my boxers smoking cuban cigars with a float in the shape of a rubber duck around my waist.
For those of you with back issues, if you have not, you need to strongly consider RDLs. The bottom ROM is often the trouble spot for back sufferers, and obviously the RDL eliminates that. Also, pulling the bar out of the rack, setting your back in vertical extension first, versus horizontal extension, is a game changer. Also, starting with a limited ROM, and increasing as your strength and confidence increases, is a great way to progress if you need the variation.
Back pain is a bitch.
Yogi, I think I found some sort of weird internet meme that belongs in your log called “gachimuchi”. Words can’t really do it justice. All I can really say is don’t view it at work, or any place that you don’t mind people thinking you are a massive weirdo.
Hey man just wanted to say your guidelines for diet that you told another user:
"Here are the guidelines I like to give people:
-eat 1g of protein per lb of bodyweight a day. Get it from meat, eggs, or whey protein. Do this every day. No excuses.
-get all your carbs from rice and potatoes. Eat them with every meal.
-get all your fats from animals (think fatty meat), nuts, olives, avocados or eggs.
-an unlimited amount of fruit and veg can - and should - be consumed. Veggies with every meal.
-eat at least 4 meals a day. Big meals. They should be scary big."
Has really helped me stay consistent with eating for my goals.
Since I only eat 2-3 times a day, this has helped me figure out how much I need to eat daily without having to count calories. I know with the way I eat day in and day out I get a minimum of 2500 calories.
Just wanted to drop in and say thanks for spreading knowledge!
very proud you saw that and thought of my log
glad I could help! I mean those are just really super basic guidelines to use as a starting point. As your training evolves you’ll find all kinds of ways to tailor it to yourself
So I was randomly reading through the forums and found this…
Just wondering how u were getting bigger but ur body composition wasn’t as good…?
Ya Im really bored haha
If I remember rightly, at that time I was really pushing the boat out in terms of calories (5000 calories all from “clean” food. Never again). Just got a bit fat from it.
I still like to train every other day, but I’m currently on a 4 day split to try and bring up my perpetually lagging arms and shoulders. Will do that until after the summer then back to the every other day thing.
Legends deserve their recognition. 
Also Yogi, you need to pop up your training sometime. The masses are wondering what the yogi does on his day to day lifting. Are you still crippled (don’t worry if you are, we are all crippled sometimes) with the whole back thing?
Oh, I bet you say that to all the girls!
Training in 2017 so far has sucked a fat one. My work life has become this huge, all consuming monster, and I honestly don’t think that I’ve had 20 workouts so far THIS YEAR. Honestly not even exaggerating.
However, as of Monday just passed this is no longer the case. I am embarking on a 12 week overreaching period, after which time I will scale back the volume a bit.
So the actual routine itself is going to look like this:
Push Day
-Face Pulls/Pallofs (for shoulder health and to sneak in a little core)
-Incline Dumbbell
-Flat Dumbbell 350 method
-Pec Dec
-Laterals superset with PJRS
-Abs stuff
Pull Day
-Pull Ups
-Chest Supported Rows 350 method
-Straight Arm Pulldowns/Face Pulls
-Rear Delts/Curls
-Abs Stuff
Legs Day
-Leg Extensions/Leg Curls/Clam Raises
-Front Squat Grip Reverse Lunges work up to a top set
-Front Squats Grip Reverse Lunges volume
-Pull Throughs
-Abs stuff
The training will be 2 on/1 off. This is obviously more than my usual 1 on/1 off style I prefer, but I think for a shorter period of time it’ll be fine. So it’ll be push/pull/off then legs/push/off then pull/legs/off etc.
I’m going to increase volume as I go. So for the incline dumbbell for the first 3 or 4 weeks I’m going to just try and get my strength levels back working up to a top set (they usually come back pretty quickly), then from week 4 or 5 onwards I’m going to add another top set. So the first few weeks I’ll work up to a top set of 8, then the next week I’ll add another top set (might have to reverse pyramid the weight down) until I’m doing 5 top sets. That make sense? For pull ups I’ll just add another set.
The volume on isolation stuff is going to get progressively crazier as the weeks go on too. For the first few weeks it’ll just be normal but then I’ll be adding things like drop sets and all other funky stuff like that.
And then reevaluate after 12 weeks. Why 12 weeks? I’m going to a party and I want to be fucking jacked for it. Also planning a holiday to Spain and I hear talk they have beaches there.
So that’s where I’m at, currently. Calories are only going to be ever so slightly above maintenance in the hope of kind of a re-comp style deal. I’m trying to recreate former glory rather than reach new heights. If I can be walking around at a six pack lean 190 by summer then that’d be dandy.
(edited for updated leg day)
and no, not currently feeling crippled however my leg day is set up very much to avoid a further crippling
oh and cardio on my off days! Sorry, that’s an important part of the re-comp plan.
I’ve not had a coffee today so I’m not firing on all cylinders quite yet
You know it, nothing drops a pair of wet panties faster than talking about Russian conjugate periodization.
That training sounds pretty good. I see you got those reverse lunges going on. I am glad that I’ve spread the suffering on this site. What are you doing for cardio? I am really partial towards biking, or swimming for people who are too beat up for sprinting/sled pulls and pushes.
yeah I think making the effort to actually periodise volume for a change might be a game changer. I think how I’ll do it is actually add another iso exercise per bodypart rather than increasing the volume on the exercises I’ve got. Not sure. Making it up as I go along as per usual.
Cardio is mostly high incline treadmill walking but I’m going to start going swimming. Haven’t done it in years plus it gives me an excuse to strut around the gym with my shirt off
There’s this bar in my area literally called “the place”. Its not on google or facebook, it’s just word of mouth. It’s got the whole 20s prohibition vibe to it. You walk in the door, and it’s a dingy little hot dog stand. There’s a phone booth that you walk into, pick up the phone, and someone answers and lets you in a hidden door in the back of the phone booth. You walk up the stairs and it’s ridiculously luxurious 1920s style bar. Last time we went it took almost an hour to get through the phone booth cuz it was so packed
We have a similar bar in town, the Wicked Rabbit. You have to pull on the Rabbit decanter on a shelf in a liquor store to gain access through the wall with a hidden door.