Back From the Brink of Death - BennyMagoo's Log

[SkRaw85]

Looks creamy and delish

 

[Dustin07]

First ever cock slurpy.

Surprisingly tasty!

you got some chicken in there?

 

[Hyde]

Hahaha 2024, the year AM tries chicken shakes

 

[BennyMagoo79]

you got some chicken in there?

Yeah 350g BBQ chicken breast. The smell was nasty (described by daughter as a fart) but damn it tasted really good!

 

[SkRaw85]

Yeah 350g BBQ chicken breast. The smell was nasty (described by daughter as a fart) but damn it tasted really good!

One girl’s fart is another man’s treasure?

 

[Dustin07]

One girl’s fart

careful, that's a good way to get pinkeye

 

[BennyMagoo79]

Saturday 10th Feb

Food Thurs:3174cal 240p 329c 106f
Food Fri: 4056cal 300p 411c 132f
Diet went to **** this week. Need to pull it up.

Today at The Cartel:

Squat 70kg 3x10
GM 70kg 3x10
Sissy squat 3x7
Horizontal jump 3x6

20min jog
10min cycle

 

[BennyMagoo79]

Monday 12th Feb w9d1 De-load

Food Saturday: 2345cal 153p 307c 56f
Food Sunday: 3127cal 148p 385c 106f

Ate crap food on the weekend and it’s reflected in my nutrient count.

At the Cartel today:

Incline press: 60kg 3x15 - surprised by how comfortable these felt

Rear delt flyes unsupported 12.5kg 5x10

Side lateral delt raise 8kg (had to use the chicks’ dbs) 3x10

Low to high chest cable fly 5th plate x8, 4th plate 3x8

Nice pump.

Cardio: 7min jog (bloody leg seized up virtually making me lame) 17min x trainer level 10. Cardio sucked.

 

[BennyMagoo79]

Wed 14th Feb

Food Monday: 3471cal 173p 550c 66f
Food Tuesday: 2955cal 198p 330c 97f

This morning at the Cartel:

BB row: worked up to 100kg 3x10
BB OHP: worked up to 50kg 3x15
BW pull up x8; +10kg for 5,5,5
HS Plate row 140kg 10,8,8

Cardio: 10min stair master lever 12, 10min incline walk 10% incline.

 

[MrKleen73]

Steadily putting in the work!

 

[BennyMagoo79]

Thursday 15th Jan.

Food yesterday: 3123cal 198p 393c 97f

Afternoon sesh at The Cartel:

Rev Zottman curl 15kg db for: 8,10,12,15,16

Tri cable push down angle bar: ‘35’x10, ‘40’ x10, ‘45’ x 14

Strict db curl 15kg for 5,8,8,10,9

Moved over to functional training area as thi gs getting crowded:

BW dip 3x20 - dips havent felt this good in many years!

BW pull up 3x8

Cardio:

60 pushups, 15 chin-ups, 45 pushups, 10 chin-ups, 40 pushups, 8 chins to get HR up into the 140s
Treadmill 15min @7km/hr (HR slow recovery back to 120s)
Stairmaster L10x10min (HR 140s last 3min)
X-trainer 5min level 10

I can definitely see new muscle in the mirror today. Triceps and forearms have really thickened up and 45 with the bent bar really felt like a walk in the park. Not sure if Tri’s are just pulling the skin back a little tighter but biceps also have thickened at the elbow.

 

[BennyMagoo79]

Saturday 17th Feb W10D1

Food Thurs: 3657cal 258p 430c 100f
Food yesterday: 4331cal 250p 548c 124f
Feel like my appetite has recovered.

Leg Day is my new Day 1. Della’s is over, I’ve come to The Cartel this morning to fuk myself up:

Squat shoes today - forgot my tootsie gloves.

Skwaaaats: 110kgx5; 140kgx5; 160kgx5 - these were comfortable and I considered racking up 170 but my adductor is still lighting up from 160 so maybe next week - 140kgx5. These felt great in squat shoes!

GM: 80kg x20, 20, 20 - drop sets next week

Belt squat: 160kg for 10,10, 10; 180kg for 8,8

Leg press 160kg 3x20

Lying leg curl 45:30 drop sets for 10:8; 10:6; 8:6

 

[SkRaw85]

Looks like a good self fukkening

 

[BennyMagoo79]

Everything you need to know about mTOR:

mTOR Signaling in Growth, Metabolism, and Disease

The mechanistic Target of Rapamycin (mTOR) coordinates eukaryotic cell growth and metabolism with environmental inputs including nutrients and growth factors. Extensive research over the past two decades has established a central role for mTOR in regulating ...

www.ncbi.nlm.nih.gov

 

[SkRaw85]

Everything you need to know about mTOR:

mTOR Signaling in Growth, Metabolism, and Disease

The mechanistic Target of Rapamycin (mTOR) coordinates eukaryotic cell growth and metabolism with environmental inputs including nutrients and growth factors. Extensive research over the past two decades has established a central role for mTOR in regulating ...

www.ncbi.nlm.nih.gov

Gonna give that a thorough read

 

[BennyMagoo79]

Here’s a good one for AMPK:

AMPK and the Adaptation to Exercise

Noncommunicable diseases are chronic diseases that contribute to death worldwide, but these diseases can be prevented and mitigated with regular exercise. Exercise activates signaling molecules and the transcriptional network to promote physiological ...

www.ncbi.nlm.nih.gov

 

[BennyMagoo79]

Sunday 18th Feb Rest day

Food yesterday: 3826cal 177p 598c 78f

BW this morning: 114kg

Skins: 20mm ab 8mm chest 10mm thigh

Putting on weight faster than expected, but still going to maintain a surplus for final 3 weeks of this program.

Starting to think very hard about what I want to get out of my next macro cycle and how to achieve it. Ultimately I would like to lose fat, improve cardiac health and general functionality without losing any muscle and without taking any PEDs. I think to achieve this within available time I will need to split cardio and resistance sessions, reduce resistance session volume, taper energy intake with carb cycling. The science seems to indicate best time for carbs is pre and post work out but I feel like
carbs before bed leads me to better recover and growth. I think I am going to test the science on myself and cut pm carbs for the first month of energy transition. This may require more self discipline than I possess but it’s worth a crack.

 

[Hyde]

Sunday 18th Feb Rest day

Food yesterday: 3826cal 177p 598c 78f

BW this morning: 114kg

Skins: 20mm ab 8mm chest 10mm thigh

Putting on weight faster than expected, but still going to maintain a surplus for final 3 weeks of this program.

Starting to think very hard about what I want to get out of my next macro cycle and how to achieve it. Ultimately I would like to lose fat, improve cardiac health and general functionality without losing any muscle and without taking any PEDs. I think to achieve this within available time I will need to split cardio and resistance sessions, reduce resistance session volume, taper energy intake with carb cycling. The science seems to indicate best time for carbs is pre and post work out but I feel like
carbs before bed leads me to better recover and growth. I think I am going to test the science on myself and cut pm carbs for the first month of energy transition. This may require more self discipline than I possess but it’s worth a crack.

Consider some intermittent fasting (which pairs perfectly with carb & calorie cycling as well). And understand overall recovery will go down, and obviously max recoverable volume as you already alluded to.

But you could partially compensate for the slower recovery also by running longer microcycles (like 9-day training ‘weeks’ before repeating sessions).

 

[BennyMagoo79]

Consider some intermittent fasting (which pairs perfectly with carb & calorie cycling as well). And understand overall recovery will go down, and obviously max recoverable volume as you already alluded to.

But you could partially compensate for the slower recovery also by running longer microcycles (like 9-day training ‘weeks’ before repeating sessions).

Was thinking of employing IF but I wonder how much glycogen we use up on a 24hr fast? I wouldn’t want to fast on a RT day nor before it, but it might be a great option for the first day of two rest days, so long as I can replenish glycogen stores in time.

 

[Hyde]

Was thinking of employing IF but I wonder how much glycogen we use up on a 24hr fast? I wouldn’t want to fast on a RT day nor before it, but it might be a great option for the first day of two rest days, so long as I can replenish glycogen stores in time.

That’s the only time I’d consider a full day fast, like you said where there’s time to adequately replenish before the next effort.

I just meant, you can consider cutting out a morning or evening meal on off-days if cutting is the goal - this cycles calories down, generally cycles down carbs, and keeps insulin lower for a longer period so overall insulin sensitivity improves more over the cut (compared to having meals more spread out over a wider feeding window of same total cals & macros).

 

[BennyMagoo79]

Monday 19th

Drove 11 hrs north today for a job we are kicking off this week. Staying in an awesome little self contained cabin 3min away from a World Gym. With my fridge full of healthy high protein microwave dinners and fruit I’m feeling well positioned to execute week 10!

Food yesterday: 2919cal 160p 252c 140f

Afternoon sesh at Worlds:

Lat pull down - worked up to ‘90’ for 3x8

Incline Bench press: worked up to 85kgx5, 95kgx5, 100kg x5 (lifetime PR), 5, 4, 90kgx6 - lots of strength today, stoked with the 3 100kg sets!

BW pull up wide grip 8,6, 6

Chest supported rear delt fly 10kg+6.5kg band for 12, 12, 16 + 6 no band - epic pumps!

Chest supported side lateral delt raise 7.5kg 3x8

Low to high cable fly drop sets 5th plate:4th plate for 10:9, 10:9, 8:9

High to low cable chest flyes slow & focused with emphasis on static shoulder position, 4th plate x12; 5th plate x8; 5th x8, 4th x12

BW Chins 3x6

Great sesh, completely shattered

 

[Dustin07]

Was thinking of employing IF but I wonder how much glycogen we use up on a 24hr fast? I wouldn’t want to fast on a RT day nor before it, but it might be a great option for the first day of two rest days, so long as I can replenish glycogen stores in time.

From Jan 1 to Feb 8th I had I think 15 or 16 fasted days. 2 of them were 60hr+ fasts, the rest 36hr fasts. I dropped from 202lbs to 186lbs. My bench dropped from 300 to 275 ish. My slingshot from 325 to 300. My waist dropped like 2"+

For casual fasts to control my weight gain during my strength cycle I liked to run 20:4 IF on rest days , this allowed me to eat freely at dinner, and carb load well for lifting the next day.

When cutting, I only fast on rest days, but on the tail end of that 6 week cut it got harder and harder to get enough carbs into me on my lifting days to keep up my strength.

Today I'm at like 192. so I'm still down a full 10lbs, up a few from my low, but in the mirror I feel YUGE.

What I have grown to love about fasting over the past 14 months is the flexibility it gives you with your goals. I can be miserably compliant 7 days a week with a 500 calorie a day deficit, or I can fast one full day per week and eat pretty freely the rest of the week for similar or better results.

 

[MrKleen73]

Some great sessions in here.

 

[Hyde]

Good luck this week! Sounds like it will be good for your current goals.

 

[BennyMagoo79]

Tuesday 20th Feb

Monday food: 3266cal 206p 391c 92f

BB Row: worked up to 100kgx5, (straps) 140kg x5,5,4.5 120kg x5,5

BW wide grip pull up 3x5

DB OHP 30kg 5x5 2x8

HS plate isolateral row 80kg each side for 10,10,9


20min run @8km/hr with a 3min interval at 9.5km/hr (HR up to 169)

 

[akboom87]

Monday 19th

Drove 11 hrs north today for a job we are kicking off this week. Staying in an awesome little self contained cabin 3min away from a World Gym. With my fridge full of healthy high protein microwave dinners and fruit I’m feeling well positioned to execute week 10!

Food yesterday: 2919cal 160p 252c 140f

Afternoon sesh at Worlds:

Lat pull down - worked up to ‘90’ for 3x8

Incline Bench press: worked up to 85kgx5, 95kgx5, 100kg x5 (lifetime PR), 5, 4, 90kgx6 - lots of strength today, stoked with the 3 100kg sets!

BW pull up wide grip 8,6, 6

Chest supported rear delt fly 10kg+6.5kg band for 12, 12, 16 + 6 no band - epic pumps!

Chest supported side lateral delt raise 7.5kg 3x8

Low to high cable fly drop sets 5th plate:4th plate for 10:9, 10:9, 8:9

High to low cable chest flyes slow & focused with emphasis on static shoulder position, 4th plate x12; 5th plate x8; 5th x8, 4th x12

BW Chins 3x6

Great sesh, completely shattered

Sounds like a nice little place to hold over a few days! Good looking session too!

 

[BennyMagoo79]

Thursday 22nd Feb

Food Wed: 4170cal 319p 455c 119f

W10 D4 Arms at worlds:

Rev zott curls 22.5kg:17.5kg drop sets for 5:5; 5:4; 5:4; 5:3; 6:3

Single arm overhead tri cable extension using rope: 5th plate for 10,11,12,12,12,11

Cable rope tri push down drop sets 32.5:17.5:10 for 10:10:12; 10:10:12; 10:10:11

BW pull up 3x10

Cable bar push down drop sets 42.5:25:15 for 10:10:16; 10:10:12; 10:10:11 - last rep on all 3 of these sets was on the brink of failure

Strict db curl drop sets 22.5kg:17.5kg for 6:5; 6:4; 6:5; 6:4; 6:3

BW push up for 50,40,45

Overhand grip bb curl 30kg for 10,10,8

Prone bar dip 3x5


This session had my hands and arms in such a state I couldn’t finish this log on my phone last night. Even 10hrs later I still have a pump.

 

[SkRaw85]

Nice gym/hotel setup! You can see the output going up already.

 

[Hyde]

This session had my hands and arms in such a state I couldn’t finish this log on my phone last night. Even 10hrs later I still have a pump.

Please call your doctor the next time you experience a pump lasting more than 4 hours. Nothing wrong with it, just to brag!

 

[MrKleen73]

Crushing these workouts lately @BennyMagoo79

 

[BennyMagoo79]

Crushing these workouts lately @BennyMagoo79

Thank you sir!

Nice gym/hotel setup! You can see the output going up already.

It’s awesome. Get back to my cabin, rest and eat lightly for an hr, hit the gym with loads of time to just focus on each set, back to cabin shower eat sleep work repeat.

Please call your doctor the next time you experience a pump lasting more than 4 hours. Nothing wrong with it, just to brag!

Hehe I reckon my doc would freak out!

 

[BennyMagoo79]

Sunday 25th Feb W11D1

Food yesterday:3820cal 250p 374c 144f

Times day at Worlds:
Skwaaaats: squat shoes, sleeves & belt, worked up to 140kgx5, 170kgx5, 150kgx5.

GM: 90kg for 20,20 then 90:60kg drop set for 18:7 - this was at the brink of absolute failure

BW pull up 3x5 - this didn’t quite cure me of back pump issues this week

Belt squat 160kg for 8,10,10

Lying hamstring curl drop sets 45:25 for 10:6, 10:5, 8:5

Leg press 200kg 3x20

Completely cooked.

 

[Potbelly]

I wouldn’t be able to walk. GJ

 

[Hyde]

I wouldn’t be able to walk. GJ

Yeah that 3x20 on Legpress at the end was the death knell for his leg function next couple days, woof.

 

[BennyMagoo79]

Monday 26th Feb

Food yesterday: 4472 cal 198p 559c 161f

Still up north, will be here til end of week.

W11D2 @ Worlds:

BW wide grip pull up 3x6

Incline Bench press: worked up to 100kg for 5x5 - achievement unlocked. Felt pretty comfortable too - I’ve found my form.

Chest supported rear delt fly 12.5:10kg drop sets for 10:6, 10:5, 9:5

Chest supported side lateral delt raise 7.5kg 3x8

Db fly hands down position 12.5kg 3x10

BB OHP 60kgx5, 70kgx5, 80kgx4, 60kgx5

BW Chins 3x6

There were a LOT of beautiful women at this gym tonight. Honestly, I was a little shocked, but the local women are smoking hot.

 

[Dustin07]

There were a LOT of beautiful women at this gym tonight. Honestly, I was a little shocked, but the local women are smoking hot.

life is full of nice surprises

 

[Hyde]

life is full of nice surprises

It’s always great when you get that “new” sensation, before you are a regular somewhere they can seem so magical.

The truth is, for every beautiful women you show me I can show you a man tired of dealing with her ****, but it can be fun to put them on a pedestal from a distance.

Muses, as the Greeks called them. Benny has muses for his incline benching

 

[BennyMagoo79]

It’s always great when you get that “new” sensation, before you are a regular somewhere they can seem so magical.

The truth is, for every beautiful women you show me I can show you a man tired of dealing with her ****, but it can be fun to put them on a pedestal from a distance.

Muses, as the Greeks called them. Benny has muses for his incline benching

You guys are my muses. They just scenery.

 

[Dustin07]

It’s always great when you get that “new” sensation, before you are a regular somewhere they can seem so magical.

The truth is, for every beautiful women you show me I can show you a man tired of dealing with her ****, but it can be fun to put them on a pedestal from a distance.

Muses, as the Greeks called them. Benny has muses for his incline benching

amen!!
I count my blessings every day for the fact that my wife gets my motor cranking. no need to learn how to navigate all this **** again with someone new

 

[BennyMagoo79]

Wed 28th Feb

Food yesterday: 3209cal 216p 342c 111f

W11D3 at Worlds:

BB Row: worked up to 100kgx5, (straps) 120kg 5x5 - hand is injured from work and don’t 140 was going to happen today

BW wide grip pull up 10,10,8,8,8

DB OHP 30kg 5x5 2x8

Bent over pos delt fly 12.5kg for 12,12,12,10,12


Seated side lateral db raise drop sets 10:7.5kg for 10:8, 10:8, 10:10

Dips BW 20,15,16

Gassed!

 

[MrKleen73]

Keep crushing it man, I am impressed with the work every time I come in here.

 

[SkRaw85]

You guys are my muses. They just scenery.

Bromance

 

[SkRaw85]

amen!!
I count my blessings every day for the fact that my wife gets my motor cranking. no need to learn how to navigate all this **** again with someone new

Same. Can you even imagine just dating in this new world?!?!

 

[SkRaw85]

Wed 28th Feb

Food yesterday: 3209cal 216p 342c 111f

W11D3 at Worlds:

BB Row: worked up to 100kgx5, (straps) 120kg 5x5 - hand is injured from work and don’t 140 was going to happen today

BW wide grip pull up 10,10,8,8,8

DB OHP 30kg 5x5 2x8

Bent over pos delt fly 12.5kg for 12,12,12,10,12


Seated side lateral db raise drop sets 10:7.5kg for 10:8, 10:8, 10:10

Dips BW 20,15,16

Gassed!

Annnnd nice fuggin session!

 

[Hyde]

Same. Can you even imagine just dating in this new world?!?!

When you ask for someone’s phone number and they think you’re crazy, because you don’t have Snapstagrambooktok to tell other people all your daily business they really don’t care about anyway.

 

[SkRaw85]

When you ask for someone’s phone number and they think you’re crazy, because you don’t have Snapstagrambooktok to tell other people all your daily business they really don’t care about anyway.

I take pride in this lol

 

[Dustin07]

Same. Can you even imagine just dating in this new world?!?!

FUUUUUUK no dude. my wife and I talk about that all the time. Luckily she doesn't realize that as the boob owning half of our union all she needs to do is simply exist for men to reach out. I have no idea how a single man dates right now.

**** I live in the grunge founding city of the world and I still don't even really see people out mingling anywhere anymore. they're all at home on tinder and OF I guess.

 

[SkRaw85]

FUUUUUUK no dude. my wife and I talk about that all the time. Luckily she doesn't realize that as the boob owning half of our union all she needs to do is simply exist for men to reach out. I have no idea how a single man dates right now.

**** I live in the grunge founding city of the world and I still don't even really see people out mingling anywhere anymore. they're all at home on tinder and OF I guess.

Too busy rubbing their phones and subsequently rubbing one out??? And paying for it you say?!?!?!

 

[BennyMagoo79]

Thursday 29th Feb

Food yesterday: 2424cal 115p 346c 46f. Had trouble eating all day - too hot!

W11D4 Worlds:

Cable overhead unilateral tri extension - lightsabre bar 5th plate for 10, 8 then 5th:4th plate drop sets for 8:6; 8:6: 8:5

Cable unilateral push down lightsabre bar 17.5 (7th plate) for 10,8,8,8,8

Rev zott curl drop sets 22.5:17.5kg for 5:5; 5:4; 5:4;5:4; 5:3

Db strict curl 20kg for 10,10,10,8,8

Skull crushers 40kg for 10,8,6,6,5

 

[BennyMagoo79]

Too busy rubbing their phones and subsequently rubbing one out??? And paying for it you say?!?!?!

Yeah it blows my mind that people pay girls on OF to stuff they can view for free on youporn.

WTF is wrong with this generation??