New growth push

[EMW14]

Chest day today. Made some forward progress on bench press, but at the expense of strength in the subsequent dumbbell inclines and declines. I start night shift tonight, which I'm actually looking forward to. I haven't slept well at all since my last coming off my last night rotation, so I'm looking forward to getting some sleep during the day!

Bemch:
285
5; 5; 5; 4; 3

Incline db
85
5
Dropped back to 80's
6; 4

Declines
80
6; 6; 6

Every set to exhaustion, except for the first couple of bench press "5's". But the last 3 sets were definitely all I had to give on those.

I've drastically upped my test dose from my TRT dose of 180/wk to more like 500-600. I've included test prop and Mast at 100 mg EOD, which means 3 injections one week amd 4 the next. Plus keeping up with the test cyp. Not sure how long I'm gonna keep that up, depends on other factors. But I'm up a couple pounds.

My right bicep and forearm are still quite sore from my ride down the stairs Christmas morning, which affected my dumbell presses today, big time. It's just severe muscle soreness, but I hope it leaves me soon.

Oh, first time benching with my "new" (bought it used) Texas Power Bar. What a difference using a nice, straight bar for bench press. My other bar now has a pretty significant bend, but I now realize it's been slightly bent for a long time. Not having to fight the bar trying to rotate in my hands made a noticable difference!

 

[thudgens96]

Nice work brother. Much respect for the constantly changing schedule. I got a Damn good job as a maintenence man on graveyard. I was fine as long as I made it to work. But I could not make it their I would get up get dressed then I would wake up sitting on the couch one shoe on one off. Lol you mentioned a new bar I need to start bar shopping for the gym.

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[EMW14]

Nice work brother. Much respect for the constantly changing schedule. I got a Damn good job as a maintenence man on graveyard. I was fine as long as I made it to work. But I could not make it their I would get up get dressed then I would wake up sitting on the couch one shoe on one off. Lol you mentioned a new bar I need to start bar shopping for the gym.

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Holy shit, that's funny! I can see how it could happen, though! Hardest part about it for me is switching back to days. Sometimes, I just can't seem to make the transition! I prefer to be up and about during the day, but often get better sleep during the day.

 

[EMW14]

Leg night at work tonight.

Smith squats
416
5x5
Really focused on getting deep. Maybe not parallel, but deeper than 90° for sure. Probably don't need to go any deeper for my knees' sake.

Smith barbell hacks
294
6; 7; 6
Dropped back in weight on these again to concentrate on form, getting deep. Each set to failure. Very tough "coming out of the hole" on these!

Threw in leg extensions and leg curls

Extensions:
160
10; 10; 10

Curls
140 x 8; 130 x 8; 120 x 9

The last couple leg workouts I have really felt it in my hams and glutes, no doubt because I'm focusing on getting deep in the squat exercises. I definitely feel my hams engage more the deeper I go. I haven't even done stiff leg deadlifts consistently. I haven't had the energy to do them but really feel like I don't need to.

I just got a real nice Legend combo leg extension/ curl machine for Christmas. I will be curious to see what kind of weight I can move compared to the extension/curl station in the work gym. Next leg workout I should know! I'm sure I'll have it set up by then!

 

[thudgens96]

Congrats on the Christmas present. Just a thought do your heavy sets like you are at 90 reduce weight then go deeper still get the best of both worlds.

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[Max Steroids]

Anyone know what peptides have a good effect of muscle gain ,except for HGH ?

Anyone know what peptides have a good effect of muscle gain ,except for HGH ?

 

[thudgens96]

Igf 1-lr3 is amazing

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[EMW14]

Chest day yesterday, but it was an abbreviated session. My wife and I are getting a new business venture going, and we had a lot of things happen yesterday that took up a lot of time. So, bench press only; short rest periods; and an afternoon workout instead of morning, as is my usual on days off. Plus, we had a snowstorm the other day and as I was working day shift when it happened, didn't get to the cleanup until yesterday morning.

So, here's what it looked like:

285
5; 5; 5; 3; 2

4 minutes rest between most sets (5 once or twice, but the last few were 4 or less).

 

[EMW14]

Today was leg day. I go on nights tonight, wanted to get my workout in this morning before my nap. Wanted to train in my home gym amd try out my new leg extension/leg curl machine.

I kinda spaced out on squats this morning. I was feeling a little edgy, worried about the heavy weight, blah, blah. Well, I've been squatting 415 for several leg workouts, now. Intended to do the same today. I didn't realize until I was done that I only had 405 on the bar! LOL! What a dumbass...

Anyway, squatted nice and deep, 405, 5x5.

Follwed this with sumo squats:

385
5
Barbell hacks:
295
5; 3; 2
As Ibsaid last time, really watching my form on these. If my back started to do the lift, I stopped. All legs and glutes.

I supersetted leg extensions in with the hacks.
80x8; 100x10; 110x12

This leg extension machine is fuckin awesome. I can feel every head of my quads! I never would have thought a piece of equipment could make all that much difference, but compared to the extension/curl station at my work gym, this is in another class entirely.

Stiff leg deadlifts
205
3x10

Leg curls:
100
3x10

 

[thudgens96]

Today was leg day. I go on nights tonight, wanted to get my workout in this morning before my nap. Wanted to train in my home gym amd try out my new leg extension/leg curl machine.

I kinda spaced out on squats this morning. I was feeling a little edgy, worried about the heavy weight, blah, blah. Well, I've been squatting 415 for several leg workouts, now. Intended to do the same today. I didn't realize until I was done that I only had 405 on the bar! LOL! What a dumbass...

Anyway, squatted nice and deep, 405, 5x5.

Follwed this with sumo squats:

385
5
Barbell hacks:
295
5; 3; 2
As Ibsaid last time, really watching my form on these. If my back started to do the lift, I stopped. All legs and glutes.

I supersetted leg extensions in with the hacks.
80x8; 100x10; 110x12

This leg extension machine is fuckin awesome. I can feel every head of my quads! I never would have thought a piece of equipment could make all that much difference, but compared to the extension/curl station at my work gym, this is in another class entirely.

Stiff leg deadlifts
205
3x10

Leg curls:
100
3x10

Little jealous of your home gym brother. Any thing over 400 will tear your ass up. Could have been the good lords way of keeping you from getting hurt today.

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[EMW14]

Little jealous of your home gym brother. Any thing over 400 will tear your ass up. Could have been the good lords way of keeping you from getting hurt today.

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Yeah, you're 100% right!

As for my home gym, I hope I don't come off like I'm bragging... too much, LOL! But I am loving it! We chose select pieces of equipment and bought used commercial equipment and made the best deals we could with a guy who is a used equipment dealer. I scrounged most of my plates - I have 20 45 lb plates - on craigslist and also haggled with the used equipment dealer and another guy who does equipment deals. I'm still working on getting the heavier dumbbells. I just got a pair of 85's and a pair of 90's. Which gives me a little room to grow before I need 95's and 100's.

I am lucky to have the space for it in my basement.

I am VERY happy with it, and love that I don't have to drive to the gym to work out!

 

[thudgens96]

It's in my future for sure. At one time I did have a pretty sweet set up, but back then I liked to party as hard as I worked out so we all know who wins at that game. Anyway that's a long depressing story. I really have nothing to complain about I pay no membership I have keys to the gym can go anytime I want I've been at the gym 2-3 in the morning cause I couldn't sleep workout a while and pass out on the couch in the office. I've got it pretty good.

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[EMW14]

Yup, that sounds like a great deal!

 

[EMW14]

I haven't been as consistent as I'd like lately. I just did 3 night shifts; I almost always work out in the company gym when on nights, but didn't at all this go round. I DID do legs Tuesday morning before nights, and back in the gym this morning, so I guess I'm doing ok, but would prefer to be more consistent.

Still "stuck on nights", so I really didn't sleep much last night. However, rather than stay in bed and try to force myself asleep, which is what I usually do amd which NEVER works, I decided to get up around 2, make something to eat, and read my book for a couple of hours. Went back to sleep about 5 and slept a few hours, until 9:30. I feel much better than if I'd kept rolling around in bed all night and got up at 7...

Anyway, back day today. I've kind of avoided training back this last rotation because my right arm has been pretty sore from my ride down the stairs Xmas day. It finally feels significantly better, so I decided to go ahead and fuck it up again with a backbworkout... lol

Deadlift
385
5x5
I've stayed at 385 for quite a while, now. A few reasons for this: this morning I trained immediately after breakfast and was quite full. Breakfast wanted to try to bail out when I bent over the bar and with the effort of getting it off the floor. Not so bad as to keep me from dl's, but somewhat uncomfortable. I'm concentrating on form, keeping my butt low, engaging hams and glutes moreso than lower back. I could get heavier weight off the floor, but it wouldn't be pretty, and for what? Keeping my form strict keeps it a challenge and therefore I'm still getting a benefit.

Pull ups
I started off with 10 lbs on my dip belt. Did 5 reps 1st 2 sest; then 7; then added 5 lbs for a total of 15 for the next 2. 5 reps last 2 sets.

With the 10 lbs added I was almost 230 on the scale.

Barbell rows
225
5x5
This is maybe the 3rd time I did these at 225. Good form, was pretty strong. Did 6 reps on a couple sets because I could. Last set, I felt something in my right forearm "snap", or "pop" - in a good way. It felt like something went back where it belongs. I suspect I had some adhesion of scar tissue or something resulting from the aforementioned stair slide. Right arm still feels a bit weaker than it should, but much improved.

Decided to throw in a few sets of lat pulldowns for the hell of it. Started out with 240, which was way too much after all that went before it. Dropped to 225 for the rest of that set of 5 but it was a struggle amd my eight arm was feeling it.

Dropped to 210 for the next 2 sets and got 8, then 7. Right forearm was definitely the limiting factor here, shoulda called it quits after rows... But I'm a dumbass... LOL!

Weight has been up to 207 tje last few days at wakeup time. I'm at 600 mg a weekbtest for the last several weeks, I guess it's having an effect!

 

[thudgens96]

I haven't been as consistent as I'd like lately. I just did 3 night shifts; I almost always work out in the company gym when on nights, but didn't at all this go round. I DID do legs Tuesday morning before nights, and back in the gym this morning, so I guess I'm doing ok, but would prefer to be more consistent.

Still "stuck on nights", so I really didn't sleep much last night. However, rather than stay in bed and try to force myself asleep, which is what I usually do amd which NEVER works, I decided to get up around 2, make something to eat, and read my book for a couple of hours. Went back to sleep about 5 and slept a few hours, until 9:30. I feel much better than if I'd kept rolling around in bed all night and got up at 7...

Anyway, back day today. I've kind of avoided training back this last rotation because my right arm has been pretty sore from my ride down the stairs Xmas day. It finally feels significantly better, so I decided to go ahead and fuck it up again with a backbworkout... lol

Deadlift
385
5x5
I've stayed at 385 for quite a while, now. A few reasons for this: this morning I trained immediately after breakfast and was quite full. Breakfast wanted to try to bail out when I bent over the bar and with the effort of getting it off the floor. Not so bad as to keep me from dl's, but somewhat uncomfortable. I'm concentrating on form, keeping my butt low, engaging hams and glutes moreso than lower back. I could get heavier weight off the floor, but it wouldn't be pretty, and for what? Keeping my form strict keeps it a challenge and therefore I'm still getting a benefit.

Pull ups
I started off with 10 lbs on my dip belt. Did 5 reps 1st 2 sest; then 7; then added 5 lbs for a total of 15 for the next 2. 5 reps last 2 sets.

With the 10 lbs added I was almost 230 on the scale.

Barbell rows
225
5x5
This is maybe the 3rd time I did these at 225. Good form, was pretty strong. Did 6 reps on a couple sets because I could. Last set, I felt something in my right forearm "snap", or "pop" - in a good way. It felt like something went back where it belongs. I suspect I had some adhesion of scar tissue or something resulting from the aforementioned stair slide. Right arm still feels a bit weaker than it should, but much improved.

Decided to throw in a few sets of lat pulldowns for the hell of it. Started out with 240, which was way too much after all that went before it. Dropped to 225 for the rest of that set of 5 but it was a struggle amd my eight arm was feeling it.

Dropped to 210 for the next 2 sets and got 8, then 7. Right forearm was definitely the limiting factor here, shoulda called it quits after rows... But I'm a dumbass... LOL!

Weight has been up to 207 tje last few days at wakeup time. I'm at 600 mg a weekbtest for the last several weeks, I guess it's having an effect!

Sounds like something is working brother that a good workout. Had me lmao with that fuck it up comment keep hammerin it brother.

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[EMW14]

I seem to have worked myself i to a funny spot: I think my back has gotten stronger than my arms can handle. It's roughly 6 hours after my workout, including 3 "pulling" exercises that engage biceps and the brachio radialis in the forearm. Well, my brachio radialis was having spasms in both arms a little while ago! Painful, cramping spasms. They contract involuntarily when this happens and man, does it hurt!

I think I need to figure out how to train my arms to bring them up in strength to match my back. I've tried to just let them rest, and they feel better but as soon as I do a hard workout I'm a few steps back. Like now. I was pretty much goofing around when I said earlier that I'd go ahead and fuck up my arm again now that it feels better, but that's exactly what happened.

So, I think I'm going to try doing physical-therapy-style exercises: heavy enough that I can feel it, but light enough that it doesn't hurt. I'll try doing 20 reps a day every day for a while and see if that helps me.

 

[thudgens96]

I seem to have worked myself i to a funny spot: I think my back has gotten stronger than my arms can handle. It's roughly 6 hours after my workout, including 3 "pulling" exercises that engage biceps and the brachio radialis in the forearm. Well, my brachio radialis was having spasms in both arms a little while ago! Painful, cramping spasms. They contract involuntarily when this happens and man, does it hurt!

I think I need to figure out how to train my arms to bring them up in strength to match my back. I've tried to just let them rest, and they feel better but as soon as I do a hard workout I'm a few steps back. Like now. I was pretty much goofing around when I said earlier that I'd go ahead and fuck up my arm again now that it feels better, but that's exactly what happened.

So, I think I'm going to try doing physical-therapy-style exercises: heavy enough that I can feel it, but light enough that it doesn't hurt. I'll try doing 20 reps a day every day for a while and see if that helps me.

I got to where I was in the same boat brother. Exactly what you explained. I hate training arms but here I am early Sunday morning doing arms it is the only fix. I can say I started doing Rope hammer curls and really do like doing them.

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[EMW14]

Chest day! Best chest workout yet! I finally got all 5 sets of bench press with 285. It's only been 6 days since my last chest workout, whichbwas bench only. Today, I rested exactly 5 minutes between sets, except the last rest period, which I extended by maybe 30 seconds. Wanted to make sure I had enough to get all 5 reps! I'm sure the 600 mg per week test helped me out on this. Regardless, I'm thrilled. I was thinking that I may have to change up my workout on bench press, maybe switch to doubles to break the 285 plateau. But today I got it.

Bemch
285
5x5
Yee fuckin haw!

Imcline db press
85's
8; 6; 5

Decline db press
85
6; 5; 5

Threw in a little tricep training after:

Close grip bench:
135
6; 8; 7
Supersetted these with some lightweight hammer curls (25 lbs x 20 reps). When Ibwas regularly training tri's, I wouod do the close grip bench with 205! So fatigued after chest, 135 is all I could manage! Each set to failure.

Overhead EZ Curl nar tricep extensions
72 lbs (25's on the 22 lb bar)
7; 5; 6

That's it! Triceps pumped!

208 waking weight this morning.

 

[Muscle mechanic]

I love training arms. It's the pump I get in them I like the most.
I do them like this lately.
Dips with feet on ground to warm up 2 sets.
Skull crushers with ez curl bar work weight up to 40 lbs per side at about 6 reps 5 sets.
After complete with crushers I start push downs with straight bar and I go heavy all weight loaded at most gyms. After each set I start biceps immediately after tricep set I go to alternating dumbell curls I do about 6 sets at 6 reps of each.
I then go to rope push downs with weight reduced doing 8 reps with ez bar preacher curls at about 6-8 reps about 5 sets each right after one another.
Triceps usually pretty hammered by this time. I start dumbell kick backs I little lighter around 8 reps. Biceps hammer curls or lying on mat cable rope curls.
4 sets 10 reps
Lastly I do standing single behind head cable curls. These give the finish good. Lol!

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[Muscle mechanic]

My workouts are normally
Mon- Chest and I do triceps supersets at end of last exercises just enough to stimulate and give pump at heavy weight. Abs superset
Tues- back but hit biceps toward end last exercises supersets heavy just to stimulate and give pump.
Wednesday- legs- abs superset
Thursday -shoulders
Friday arms like I said above its blow out arms day. Superset with abs towards end.
I do this to stimulate arms twice a week. My arms stay bigger when doing this


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