Building Back Up

[Hyde]

Nice pulls man

 

[MrKleen73]

Congrats! You are really picking up some steam! Keep it up!

 

[Segansational]

Weight: 216.4

Traditional DL 1x315, 1x365, 1x395, 1x415, 1x425
Mid-Row Machine 10x245, 3 x 8/6/9 x 265
Shrug Machine 10x170, 3 x 10 x 230
Reverse Pec Deck 3 x 11/10/12 x 30
Hammer Curls 3 x 11/10/6 x 30's
Double Cable Row 3 x 10 x 60

New current weight DL PR. I think. I don't recall what I did a year ago but I think it was 415 then.

Congrats on the PR!

 

[GreenMachineX]

Weight: 217.2

Seated DB Press 4 x 9/8/8/10 x 75's
Incline DB Press 3 x 9/9/8 x 50's
Dips 9, 9, 8
Lateral Raise 3 x 15 x 10's
Upright Row 2 x 12 x 30
Triceps Pressdowns 3 x 8/8/8 x 22

Weighed less then last week but still hit same reps and weights.

Weight: 216.0

Seated DB Press 4 x 9/8/8/8 x 75's
Incline DB Press 3 x 9 x 50's
Lateral Raise 3 x 12 x 15's
Upright Row 2 x 10 x 30
Close Grip Pushup 3 x 8
SS w/
Triceps Pressdown 3 x 8
Overhead Extensions 3 x 8 x 22

Feeling sluggish.

 

[GreenMachineX]

Weight: 217.2

Squat 5x225, 3x275, 1x315, 1x335, 1x355, 1x365
Straight Bar Pullup 4, 4, 3, 3, 2 + 5 negatives
Neutral Grip Pullup 5
Single Leg Hamstring Curl 3 x 8 x 45
Cable Shrug/Row 3 x 8 x 110
Kettlebell Farmer's Walks 3 x 20m/15m/20m x 70's
Incline DB Curl 3 x 8/8/6 x 27.5's
Cable Mid-Row 3 x 10 x 61.6

I recorded the 2 top squat PR's for critiquing, but since they are .3gp format, I have to figure out how to convert it I guess. Argh. Form wasn't perfect, but I'll save my own judgments until I hear y'alls when I post it.

Safety Bar Squat 5x140+bar, 5x160+bar, 2 x 5 x 180+bar
Neutral Grip Pullup 6, 5, 5, 5, 5
Back Extensions 10, 10
Cable Shrug/Row 3 x 10 x something
Barbell Curls 3 x 10/7/7 x 50
DB Farmers Walks 3 x 45m x 100's

Pullups felt great. Better then last time by 1 rep, but felt "cleaner".

@Hyde Today I did the back extensions with a higher angle, and it was significantly easier. Next time I'll do more, just crunched for time today.

 

[Dustin07]

Safety Bar Squat 5x140+bar, 5x160+bar, 2 x 5 x 180+bar
Neutral Grip Pullup 6, 5, 5, 5, 5
Back Extensions 10, 10
Cable Shrug/Row 3 x 10 x something
Barbell Curls 3 x 10/7/7 x 50
DB Farmers Walks 3 x 45m x 100's

Pullups felt great. Better then last time by 1 rep, but felt "cleaner".

You and Hyde have really motivated me to bring these back on my back days. the way pull-ups hit the lasts feel so much more effective lately than the normal rows I've been doing, the different angle is fantastic.

 

[Hyde]

You and Hyde have really motivated me to bring these back on my back days. the way pull-ups hit the lasts feel so much more effective lately than the normal rows I've been doing, the different angle is fantastic.

Pull-ups are better than any other single exercise for vertical pulling. All of the cables & machines are just ancillary, easier, or specialized alternatives.

 

[GreenMachineX]

Weight: 217.2

Low Incline DB Press 3 x 8/8/6 x 85's
Roc-It OHP 3 x 8 x 218
Dips 3 x 8
Lateral Raise 3 x 12 x 12.5's
Skullcrushers 3 x 6 x 60

Slept like trash, and feel like trash. Reduced effort a little on things once I hit early failure on that third set of DB Press. Thought I was over this garbage.

Weight: 224.4

Low Incline DB Press 4 x 7/6/6/5 x 90's
Roc-It OHP 3 x 8/8/10 x 218
Dips 3 x 10/9/9
Seated Lateral Raise 3 x 15 x 5's
Skullcrushers 3 x 9/8/8 x 60
Upright Row 2 x 15 x 30

Decided to see what I could do with the 90's on Incline Press. Totaled 24 reps which is fine, but hoped for more. Doubtful I'll try those again next week.

Weight is up 8 pounds from the weekend. Reeling it in until the superbowl. Goal is 214-215 by then.

Edit: didn't want to leave yet, so tossed in 2 sets of Upright Row for the little baby delts.

 

[Dustin07]

Pull-ups are better than any other single exercise for vertical pulling. All of the cables & machines are just ancillary, easier, or specialized alternatives.

most of my post DL pulling work in the last year+ is row variations rather than from overhead, so that change has been a minor shock to the system and I think giving decent results in terms of hypertrophy (I think)

 

[Hyde]

most of my post DL pulling work in the last year+ is row variations rather than from overhead, so that change has been a minor shock to the system and I think giving decent results in terms of hypertrophy (I think)

Yeah I’m coming from a hypertrophy and possibly bench press standpoint. I can say the size of my upper back and bench is greater than ever in correlation with pullup strength, but my deadlift is not.

I am not blaming the chin-ups for me not training the deadlift maximally, just that I don’t consider chin-ups to be obviously correlated with the deadlift particularly.

 

[Resolve10]

Ya I've always had rowing variations as more of deadlift "accessory/assistance", with pull ups more as a back builder and a big player in all the various gymnastic-centric pulling movements.

 

[Dustin07]

Yeah I’m coming from a hypertrophy and possibly bench press standpoint. I can say the size of my upper back and bench is greater than ever in correlation with pullup strength, but my deadlift is not.

I am not blaming the chin-ups for me not training the deadlift maximally, just that I don’t consider chin-ups to be obviously correlated with the deadlift particularly.

Ya I've always had rowing variations as more of deadlift "accessory/assistance", with pull ups more as a back builder and a big player in all the various gymnastic-centric pulling movements.

that's exactly my thought, perfect summary @Resolve10

 

[GreenMachineX]

Slept like garbage. Adding high protein granola to the potential food triggers list as well as anything with stevia.

Weight: 220.4

 

[MrKleen73]

Why wouldn't you press the 90's again next week? Did it tear you up or something?

 

[GreenMachineX]

Why wouldn't you press the 90's again next week? Did it tear you up or something?

Well no, I just didn't really hit the volume target I wanted. For years, I did 5x5, 4x4, 3x3, etc so this training year in changing it up and shooting for sets of >8.

 

[GreenMachineX]

Weight: 216.4

Traditional DL 1x315, 1x365, 1x395, 1x415, 1x425
Mid-Row Machine 10x245, 3 x 8/6/9 x 265
Shrug Machine 10x170, 3 x 10 x 230
Reverse Pec Deck 3 x 11/10/12 x 30
Hammer Curls 3 x 11/10/6 x 30's
Double Cable Row 3 x 10 x 60

New current weight DL PR. I think. I don't recall what I did a year ago but I think it was 415 then.

Weight: 218.4

Traditional DL 4 x 4/4/4/3 x 365
Mid-Row Machine 4 x 8 x 245
Single Leg Curls 2 x 8 x 45 (plus extra set left leg)
Shrug Machine 3 x 8 x 230 (+1 dropset)
Reverse Pec Deck 3 x 10 x 30
Incline DB Curls 2 x 10 x 25's
Hammer Curls 2 x 6 x 25's

Slept great last night, but I've noticed the quality of my workouts and performance following a night using 3mg lunesta is lower than if I cut the lunesta in half.

 

[MrKleen73]

Well no, I just didn't really hit the volume target I wanted. For years, I did 5x5, 4x4, 3x3, etc so this training year in changing it up and shooting for sets of >8.

Makes sense.

 

[GreenMachineX]

Weight: 217.4

Seated DB Press 4 x 9/9/9/8 x 75’s
Dips 3 x 8/8/9
Incline DB Press 3 x 8 x 50’s
DB Lateral Raise 3 x 12 x 10’s
Upright Row 2 x 12 x 30
Overhead Extension 3 x 12 x something

 

[GreenMachineX]

Safety Bar Squat 5x140+bar, 5x160+bar, 2 x 5 x 180+bar
Neutral Grip Pullup 6, 5, 5, 5, 5
Back Extensions 10, 10
Cable Shrug/Row 3 x 10 x something
Barbell Curls 3 x 10/7/7 x 50
DB Farmers Walks 3 x 45m x 100's

Pullups felt great. Better then last time by 1 rep, but felt "cleaner".

@Hyde Today I did the back extensions with a higher angle, and it was significantly easier. Next time I'll do more, just crunched for time today.

Safety Bar Squat 5x140+bar, 5x160+bar, 5xbar+180, 2 x 4 x bar+200
Back Extension 6, 5, 5
NG Pullup 6, 5, 5, 5, 5 + 2 negatives
Wide Grip Cable Shrug/Row 3 x 8 x 50
KB Farmers 3 x 45m x 70’s
Incline DB Curls 4 x 10/6/5/4 x 25’s

 

[GreenMachineX]

Found out the safety bar actually weighs 70lb. I knew it was a good bit heavier than the regular bar lol

 

[Hyde]

Found out the safety bar actually weighs 70lb. I knew it was a good bit heavier than the regular bar lol

Yeah most are 60-65, not surprised to hear that at all. Even the cheapest are usually at least 50-55. It’s a tough bar, but it will make you strong.

 

[GreenMachineX]

Yeah most are 60-65, not surprised to hear that at all. Even the cheapest are usually at least 50-55. It’s a tough bar, but it will make you strong.

When the first person told me it was 55, I was feeling pretty weak, so i was pleased to hear its 15 pounds heavier.

 

[GreenMachineX]

Weight: 224.4

Low Incline DB Press 4 x 7/6/6/5 x 90's
Roc-It OHP 3 x 8/8/10 x 218
Dips 3 x 10/9/9
Seated Lateral Raise 3 x 15 x 5's
Skullcrushers 3 x 9/8/8 x 60
Upright Row 2 x 15 x 30

Decided to see what I could do with the 90's on Incline Press. Totaled 24 reps which is fine, but hoped for more. Doubtful I'll try those again next week.

Weight is up 8 pounds from the weekend. Reeling it in until the superbowl. Goal is 214-215 by then.

Edit: didn't want to leave yet, so tossed in 2 sets of Upright Row for the little baby delts.

Weight: 219.0

Low Incline DB Press 4 x 6 x 90’s
Roc-It OHP 3 x 9/9/8 x 218
Dips 3 x 10/10/9
DB Lateral Raise 3 x 15/15/12 x 10’s
Skullcrushers 3 x 10/8/8 x 50
EZ Upright Row 3 x 12 x 40

@MrKleen73 decided to still use the 90’s for db press. Form felt better today then last week too, I might keep it up for a couple more weeks until the vacation week.

Still having trouble keeping that left shoulder down on lateral raise and upright row.

 

[MrKleen73]

Nice work on those 90's better form is definitely an improvement!

 

[GreenMachineX]

Day 3 with a sore throat, kind of achy and feeling lazy. Just taking a few days off to ensure this don’t develop into something worse before vacation in 2 weeks.

edit: the past 3 times I’ve got covid, my lips became super chapped just for those 10 days, then healed up immediately. Oddly enough. But, I feel the chappiness beginning…

 

[Dustin07]

edit: the past 3 times I’ve got covid, my lips became super chapped just for those 10 days, then healed up immediately. Oddly enough. But, I feel the chappiness beginning…

maybe that's from mouth breathing if you're a bit stuff at night?

I've been a bit paranoid of getting something before we travel this weekend so I've been hitting the elderberry, apple cidar vinegar etc and if we do get an inkling of sniffles > straight to pho, lol.

Low Incline DB Press 4 x 6 x 90’s

That seems pretty solid to me, I know how hard they are flat but I've never tried incline DBs. at least not in recent memory...

 

[GreenMachineX]

maybe that's from mouth breathing if you're a bit stuff at night?

I've been a bit paranoid of getting something before we travel this weekend so I've been hitting the elderberry, apple cidar vinegar etc and if we do get an inkling of sniffles > straight to pho, lol.



That seems pretty solid to me, I know how hard they are flat but I've never tried incline DBs. at least not in recent memory...

Well, I’m not stuffy at all, just the sore throat, run down and maybe just a little achy.

and yeah, getting sick on vacation is the worst lol

 

[GreenMachineX]

So the sore throat is partly reflux at night which is back apparently. It’s been about a year or even more since I’ve had it, so I need to figure this out. Has to be a change I’ve made.

 

[Hyde]

So the sore throat is partly reflux at night which is back apparently. It’s been about a year or even more since I’ve had it, so I need to figure this out. Has to be a change I’ve made.

Good luck - reflux is no fun. Greek yogurt for your last meal/protein feeding would get some probiotics to help the gut biome daily and calcium to help quell the fire.

Not saying that you should eat right before bed if reflux is happening, but having some for your last feeding. If you don’t want all yogurt-based, I have found even capping the regular meal with a bit of plain Greek (no sugar or sweeteners) will help curb reflux from it.

I have found when my gut is more reflux-disposed, I can have some complication from artificial sweeteners that pose no issue when things are fully healthy.

 

[GreenMachineX]

Good luck - reflux is no fun. Greek yogurt for your last meal/protein feeding would get some probiotics to help the gut biome daily and calcium to help quell the fire.

Not saying that you should eat right before bed if reflux is happening, but having some for your last feeding. If you don’t want all yogurt-based, I have found even capping the regular meal with a bit of plain Greek (no sugar or sweeteners) will help curb reflux from it.

I have found when my gut is more reflux-disposed, I can have some complication from artificial sweeteners that pose no issue when things are fully healthy.

Gotcha, thanks. Do you get it frequently?

 

[Dustin07]

Greek yogurt for your last meal/protein feeding would get some probiotics to help the gut biome daily and calcium to help quell the fire.

Not saying that you should eat right before bed if reflux is happening, but having some for your last feeding. If you don’t want all yogurt-based, I have found even capping the regular meal with a bit of plain Greek (no sugar or sweeteners) will help curb reflux from it.

good life hack there. I never tried that as my own experiences have been like... 1-2 days a year total but I understand how miserable that could be happen for someone with more frequent or chronic. My co-worker pretty much lives on acid reflux medication and he's ten years younger than me.

 

[Hyde]

Gotcha, thanks. Do you get out frequently?

good life hack there. I never tried that as my own experiences have been like... 1-2 days a year total but I understand how miserable that could be happen for someone with more frequent or chronic. My co-worker pretty much lives on acid reflux medication and he's ten years younger than me.

It’s a thing mainly when I am bulking, and especially on certain AAS/SARMs. The drug use in the main thing, but don’t overestimate how just having too much food all the time in the gut forces things up. And certainly trashy processed foods, heavy in sugar and grease or vegetable seed oils.

 

[GreenMachineX]

It’s a thing mainly when I am bulking, and especially on certain AAS/SARMs. The drug use in the main thing, but don’t overestimate how just having too much food all the time in the gut forces things up. And certainly trashy processed foods, heavy in sugar and grease or vegetable seed oils.

Could it be coming back from my free test levels being over range then?

 

[Hyde]

Could it be coming back from my free test levels being over range then?

Lol no - I was referring to things like methylated orals, even injectable preparations of them, and Tren is also well-known for it.

 

[GreenMachineX]

Weight: 215.8

Still getting about 10k steps. 2600-2700 kcal per day.

Sleeping great. Love it.

No reflux last night and sore throat just about healed. Still have mild runny nose causing that burning feeling in the sinuses. Still pretty lethargic, but figured that could also be from getting used to using caffeine daily so just withdrawal. Will likely start working out again tomorrow morning, but only a moderate session.

 

[GreenMachineX]

Do any of you guys following along ever get blood work done the same day as a workout, either before or after?

 

[sammpedd88]

Do any of you guys following along ever get blood work done the same day as a workout, either before or after?

It can through your levels off like liver function. Best to not workout fur 48-72 hrs before labs.

 

[GreenMachineX]

Safety Bar Squat 5x140+bar, 5x160+bar, 5xbar+180, 2 x 4 x bar+200
Back Extension 6, 5, 5
NG Pullup 6, 5, 5, 5, 5 + 2 negatives
Wide Grip Cable Shrug/Row 3 x 8 x 50
KB Farmers 3 x 45m x 70’s
Incline DB Curls 4 x 10/6/5/4 x 25’s

Weight: 215.6

Safety Bar Squat 5x160, 5x210, 5x250
Back Extensions 7, 7
Assisted NG Pull-up 3 x 6 x BW-110
Machine Shrugs 3 x 8 x 180
Wide Grip Cable Shrug/Row 2 x 8 x something
Incline DB Curl 3 x 8 x 25’s
Double Cable Mid-Row 2 x 8 x 61.6

Didn’t push it too hard; maybe 2-3 RIR on some things.

 

[GreenMachineX]

It can through your levels off like liver function. Best to not workout fur 48-72 hrs before labs.

Thanks. What about about a couple hours after labs? Will it bust the vein? lol

 

[sammpedd88]

Thanks. What about about a couple hours after labs? Will it bust the vein? lol

Hahaha! No I’ve never had a problem working out after labs or donating blood. Just make sure you’re hydrated and aren’t fasted when you workout afterward.

 

[Hyde]

Do any of you guys following along ever get blood work done the same day as a workout, either before or after?

Never before as mentioned, but often after. I have my salted preWO and a rice Krispy sitting in the car ready as soon as I leave the draw facility (I’ve already drank 40oz plain water before the draw) and drive straight to the gym for an abbreviated session (Quest doesn’t open until 7 and I work at 9, so I book the first appointment).

 

[GreenMachineX]

Weight: 215.0

w00t.

 

[Segansational]

Thanks. What about about a couple hours after labs? Will it bust the vein? lol

I wouldn't do arms right after, but otherwise you should be OK

 

[GreenMachineX]

Weight: 219.0

Low Incline DB Press 4 x 6 x 90’s
Roc-It OHP 3 x 9/9/8 x 218
Dips 3 x 10/10/9
DB Lateral Raise 3 x 15/15/12 x 10’s
Skullcrushers 3 x 10/8/8 x 50
EZ Upright Row 3 x 12 x 40

@MrKleen73 decided to still use the 90’s for db press. Form felt better today then last week too, I might keep it up for a couple more weeks until the vacation week.

Still having trouble keeping that left shoulder down on lateral raise and upright row.

Down 4 pounds from this workout last week, and basically performed the exact way. Nothing worth logging, but nice that I’m holding my strength at 215.

Cheat meal tonight, then back on until vacation. Hoping to hit 214 before vacay.

 

[akboom87]

Down 4 pounds from this workout last week, and basically performed the exact way. Nothing worth logging, but nice that I’m holding my strength at 215.

Cheat meal tonight, then back on until vacation. Hoping to hit 214 before vacay.

Good job on the weight loss and keeping strength up.

 

[Hyde]

Down 4 pounds from this workout last week, and basically performed the exact way. Nothing worth logging, but nice that I’m holding my strength at 215.

Cheat meal tonight, then back on until vacation. Hoping to hit 214 before vacay.

When’s vacay?

 

[MrKleen73]

Congrats on the 215!

 

[GreenMachineX]

When’s vacay?

We leave Saturday morning, so 5 days.

 

[Hyde]

We leave Saturday morning, so 5 days.

You got 214 - make it happen man!

 

[GreenMachineX]

Weight: 218.4

Traditional DL 4 x 4/4/4/3 x 365
Mid-Row Machine 4 x 8 x 245
Single Leg Curls 2 x 8 x 45 (plus extra set left leg)
Shrug Machine 3 x 8 x 230 (+1 dropset)
Reverse Pec Deck 3 x 10 x 30
Incline DB Curls 2 x 10 x 25's
Hammer Curls 2 x 6 x 25's

Slept great last night, but I've noticed the quality of my workouts and performance following a night using 3mg lunesta is lower than if I cut the lunesta in half.

Weight: 218.4

Traditional DL 4 x 4 x 365
Single Leg Curl 2 x 8 x 45 (+1x15 left leg)
Mid-Row Machine 4 x 8 x 245
Reverse Pec Deck 3 x 11/9/9 x 30
Machine Shrugs 3 x 10 x whatever
Machine Curls 3 x 8 x 50


Son’s birthday party last night, and didn’t overeat according (probably hit maintenance), yet somehow gained another pound. Probably not enough steps for the day either.

On the positive side, something changed since I thought I was getting sick and the reflux started last week. I don’t feel overstimulated all the time and have been sleeping GREAT. At some times, I’m too relaxed. I have a few theories, but enjoying it for now.