New growth push

[EMW14]

A little wildness never hurt anyone! Well, not that much, anyway... as long as it's just a little...

I managed to squeeze in a back workout today at the company gym. All smith machine.

Deadlift: upped the weigh on this to 380, got the 5x5 in about 20 minutes. So 4 minutes per set including rest. Basically, I waited until I caught my breath and went after it again.

Moved right onto pullups. Don't have my weighted belt at work but I put four 2-1/2 lb plates in my pockets for an extra 10 lbs, plus working out in my work jeans and boots.
5x5 but it was a struggle. Also hurried through these.

Smith barbell rows: last couple times I did 205. Went up to 215 this time. I got the 5x5 but form was terrible, plenty of cheat. Gonna have to repeat this one a few times.

15 challenging sets in less than an hour. Great workout! I felt like my back was a mile wide at the end of it! It had been just about 2 weeks since my last back workout so I was pleased with the progression.

Scale is still hovering around 203 to 205 first thing in the morning, which is fine. I have put on some fat, as I've said, so I wouldn't mind a little recomp here for a while.

 

[EMW14]

Chest day today. It's been 2 weeks since I did a chest workout. Results were a littlw disappointing but considering the long time between workouts not too bad:

Bench press
285
5; 5; 4; 4; 3
Last few times I benched it was at work and therefore on the smith machine. I was anxious to bench at home to see if performamce would match up and it didn't quite. This could be due to several factors, one being the 2 week stretch between chest workouts; another being fatigue after my hellish couple weeks with work/sleep and last night slept poorly as well. Whatever the case, I'll be at 285 for at least another few workouts. This seems to be a plateau, been making steady progress until now. Not too worried about it, I'll get past it eventually.

Next up incline db press. Heaviest db's I have here are 80's, so while I've been doing 85's at work I have to drop back to 80's here. 3 sets:
10; 8; 5, each set to failure.

Declines up next again with 80's, again 3 sets:
8; 6; 6

Scale showed 206 this morning. Haven't checked fat % lately, almost afraid to. Last I checked was up to 13%, which is more than I want.

I think I'm going to keep going with the current program until I hit 210 provided I don't look like all I'm putting on is fat, then start recomping. No changes with test dose or igf-1, still at 180/week and 40-50 mcg/day. If you've looked at my other ongoing thread, my trt tale of woe, you know I may actually be reducing test dose at least temporarily to sort out some issues.

As far as growth goes, I am definitely seeing increased thickness in my pecs, traps, legs are getting bigger/thicker as well. I'm pretty anxious to see what I look like at 205 or more lbs and 9% fat. That would be a gain of over 10 lbs of solid muscle. Still got a ways to go before I'm there but headed in the right direction.

 

[The Dude]

Bro it's really tough to put on significant tissue while keeping body fat in check without using a pretty complex cocktail.. I will tell you that max time between workouts is usually very effective, but not when trying to use maximum weight. That's how I tore a pec... so at least not for me. I really like a volume approach AFTER a single set using whatever weight I used last time and I see if I can beat the reps by at least 3. I also respond better to IGF in the 80 -100mcg range. It's a very different animal at that dose. In the 4 weeks that I would try to add muscle it seems like my strength would improve tremendously, but I wouldn't see the new muscle for about 6 weeks after I finished. I believe that improves due to the new muscle cells developing. It's really all just speculation, but it seems to me that creating that environment during those four weeks actually does encourage cell splitting... then of course those new cells need time to mature... just some rambling thoughts. Don't let frustration lead to an injury

 

[thudgens96]

Bro it's really tough to put on significant tissue while keeping body fat in check without using a pretty complex cocktail.. I will tell you that max time between workouts is usually very effective, but not when trying to use maximum weight. That's how I tore a pec... so at least not for me. I really like a volume approach AFTER a single set using whatever weight I used last time and I see if I can beat the reps by at least 3. I also respond better to IGF in the 80 -100mcg range. It's a very different animal at that dose. In the 4 weeks that I would try to add muscle it seems like my strength would improve tremendously, but I wouldn't see the new muscle for about 6 weeks after I finished. I believe that improves due to the new muscle cells developing. It's really all just speculation, but it seems to me that creating that environment during those four weeks actually does encourage cell splitting... then of course those new cells need time to mature... just some rambling thoughts. Don't let frustration lead to an injury

Dude that doesn't sound like rambling at all to me I agree 100%

Sent from my SM-S975L using Tapatalk

 

[EMW14]

Bro it's really tough to put on significant tissue while keeping body fat in check without using a pretty complex cocktail.. I will tell you that max time between workouts is usually very effective, but not when trying to use maximum weight. That's how I tore a pec... so at least not for me. I really like a volume approach AFTER a single set using whatever weight I used last time and I see if I can beat the reps by at least 3. I also respond better to IGF in the 80 -100mcg range. It's a very different animal at that dose. In the 4 weeks that I would try to add muscle it seems like my strength would improve tremendously, but I wouldn't see the new muscle for about 6 weeks after I finished. I believe that improves due to the new muscle cells developing. It's really all just speculation, but it seems to me that creating that environment during those four weeks actually does encourage cell splitting... then of course those new cells need time to mature... just some rambling thoughts. Don't let frustration lead to an injury

Dud, I hear you regarding the fat gain. I don't know what to say about it except that I just can't tolerate being 15% gat. Not because of the number - hell I'm checking with a cheapo caliper in only 3 places when I check, so the number maybwell be totally inaccurate. But I hate the way it feels to have a roll oozing over the top of my jeans or rolling up on my sides. It's just disgusting. I can't handle it. If it takes me a year to accomplish the goal, so be it. I have no deadline, no schedule, so I don't care.

I hope I'm not in danger of tearing anything. I don't think I am; I don't feel like I am - but then again, I never tore a muscle, so I don't know what it feels like to begin with.

I will try upping the igf-1 dose and see if that changes anything.

 

[Muscle mechanic]

Emw, wanted to reflect on what dude said. When I am trying to bulk gain size I always up calories lift heavy feed my body and muscle. Most importantly to grow and burn fat we have to rest min of 8 hours of good sleep per night.
What I do is grow bulk and when I do I incorporate more gear but I get a swollen effect everywhere including around waist. I go at that rate make my gains then I recomp. Recomp using things to cut water, preserve muscle, burn fat while keeping gains. For me I can see abs but not good at 13% I had 2 hernia surgeries lower abs look messed up since last on at belly button.
Let me give this example I can go from 13% to 10% on Recomp hold most of gains and look good. To go to 7% can see striations between abs and lats but I have to drop 15 pounds usually. Each time I bulk and Recomp I can hold a little more muscle. But I cannot grow staying at 11%
Also on a bulk I don't check body fat. As long as my traps, arms and chest are flared and more swole I have learned this is what it takes and my body does gain in butt, thighs,
Making pants tighter. The place I feel for is lower back on side love handles area. This area telks me alot about body fat % and or water retention. The way it feels tells me what is major cause of my swelling. I can tell if it feels water or fat. I don't mind some over front tummy but that back part is the one I focus on. That is area that makes us look wider at waist and robs our broad V from front and rear

 

[Muscle mechanic]

Bro it's really tough to put on significant tissue while keeping body fat in check without using a pretty complex cocktail.. I will tell you that max time between workouts is usually very effective, but not when trying to use maximum weight. That's how I tore a pec... so at least not for me. I really like a volume approach AFTER a single set using whatever weight I used last time and I see if I can beat the reps by at least 3. I also respond better to IGF in the 80 -100mcg range. It's a very different animal at that dose. In the 4 weeks that I would try to add muscle it seems like my strength would improve tremendously, but I wouldn't see the new muscle for about 6 weeks after I finished. I believe that improves due to the new muscle cells developing. It's really all just speculation, but it seems to me that creating that environment during those four weeks actually does encourage cell splitting... then of course those new cells need time to mature... just some rambling thoughts. Don't let frustration lead to an injury

I agree 100%. I make my gains and as long as muscle is growing then am doing good. It's easier to grow then recomp trying to preserve muscle, so always bulk to more than your goal recomp weight. Still it's impossible to come in on money.
I stayed at 10% or less for a couple years I couldn't gain a pound. I had abs and was ripped but only got harder and more veins. My face stayed so thin I got wrinkles at all my expression points. I was prone to injury and tendons always hurting. I bulked gained now and injuries all healed only thing hurting is carpal tunnel got worse. Face filled out and I have held gains on Recomp. I bulked from 180 to 197. I am 5' 9". I am a huge 180 lbs my body arms short legs short 30" length pants 32" waist. I have wide back and shoulders. My reach is long because of width. Everybody asks me if u compete and I am like what. When I see myself in photo next to normal people I see my size even at 180. The development of certain areas is so much more than normal people. The roll pressure around waist I have found to have two sets of pants sizes. Smaller tighter fit ones for lean times bigger ones for my bulks. Looser ones sometimes are the answers because I look good in them with no hang over then others will be tight and look horrible with shirt off from tightness pushing areas up

Anyway I went from under 10% all abs showing to 197
I used some tren a and test a to help recomp. Coming in at 193 no back fat in that area. Will try and hold gains and lean slowly. Back on trt 100 mg week backed off letro started osta 25 day with arimistane and a dht precursor. These are things I have found that work best

 

[EMW14]

Leg night! This is my first night shift for this schedule rotation, I'll be working 5 or 6 nights in a row. I tried to train legs this morning after breakfast and before my night shift nap, but just did not feel good about it. I did a couple light warmup sets, did a 225 warmup set and bagged it. I just foresaw myself getting injured. Well, tonight's workload was such that I had time to train in the company gym, so I did my leg workout there. Honestly, the last few leg workouts have been at the company gym and therefore smith machine; I was reaally wanting to get a good barbell squat session in, but it just didn't happen.

I was planning on doing another workout at 405 lbs for squat, but when I looked at my notes and saw that I've been at 405 for the past 4 leg workouts, and the last 2 I was pretty happy with my form amd depth, I decided to go up to 415.

415
5x5

Nice, deep squats, 4 minutes rest between sets. If my next leg workout is at home, I'll keep it at 415; if at work I'll increase it.

I folllwed the squats with 1 set of sumo squats:

385
5

Then (smith) barbell hack squats

325
7; 7; 7

Leg curl:
130
8; 8; 8

Leg extension
150
12; 12;
160
10 (failure)

I gotta say, I never really felt like leg extensions did much for me. I've always done them anyway, because it's really the only isolation exercise for quads that I know of, amd they're good for my knees (reason enough to do them, right there). But after a heavy compound movement leg workout like this one, finishing with a few sets of leg extensions, I feel every individual muscle segment! Holy shit!

Great leg workout even though it's been 2 weeks since my last one!

Hopefully going forward I'll be able to keep a little more consistent.

I upped the igf-1 dose to 80 mcg as The Dude suggested; I did skip a test shot this week (normally do these 2x per week) because of unpleasant side effects I couldn't get rid of any other way I tried. This will be going back to 180 per week total once I get the sides under control. Weight holding steady at 204-205.

 

[thudgens96]

Great work brother

Sent from my SM-S975L using Tapatalk

 

[EMW14]

Chest day. On the smith machine again. I'm working a lot, thank God there is a company gym amd that the boss is totally cool with its use during the shift so long as the plant's needs come first.

Smith machine bench press:
Still at 285, this makes the 6th workout at this weight.
5; 5; 5; 5; 3
It looks like I made some progress, and maybe I did, but I gave myself an extra 2 minutes rest between sets, so 7 minutes rest instead of 5. Except for the 1st rest, which was 5.

Incline db:
85
7; 5; 5
5 minutes rest

Decline db
85
6; 4; 5

Getting a little bit frustrated being stuck here at 285. Work/life have been disrupting my workouts, which may be part of it, the long breaks between workouts. Chest has always been my weakest body part, so that's undoubtedly another factor.

Still, 7 minutes rest or not, I did get 4 sets of 5 reps, best so far. Really hoped to get all 5 amd frankly, I thought I might. I got under the bar for the last set and said to myself, "We're gonna get 5 here." But it was not to be. The 3 reps were strong, but when I went for the 4th one I just had nothing left. Like someone pulled the plug. Thank God the smith has all those pegs! If this was a barbell workout I'd have been rolling the bar down my belly to my waist so I could sit up! Lol!

 

[thudgens96]

Chest day. On the smith machine again. I'm working a lot, thank God there is a company gym amd that the boss is totally cool with its use during the shift so long as the plant's needs come first.

Smith machine bench press:
Still at 285, this makes the 6th workout at this weight.
5; 5; 5; 5; 3
It looks like I made some progress, and maybe I did, but I gave myself an extra 2 minutes rest between sets, so 7 minutes rest instead of 5. Except for the 1st rest, which was 5.

Incline db:
85
7; 5; 5
5 minutes rest

Decline db
85
6; 4; 5

Getting a little bit frustrated being stuck here at 285. Work/life have been disrupting my workouts, which may be part of it, the long breaks between workouts. Chest has always been my weakest body part, so that's undoubtedly another factor.

Still, 7 minutes rest or not, I did get 4 sets of 5 reps, best so far. Really hoped to get all 5 amd frankly, I thought I might. I got under the bar for the last set and said to myself, "We're gonna get 5 here." But it was not to be. The 3 reps were strong, but when I went for the 4th one I just had nothing left. Like someone pulled the plug. Thank God the smith has all those pegs! If this was a barbell workout I'd have been rolling the bar down my belly to my waist so I could sit up! Lol!

Keep pushing brother. Your doing great you know this but always remember it's a marathon not a sprint. So much easier to preach it then practice it lol.

Sent from my SM-S975L using Tapatalk

 

[Muscle mechanic]

Emw, I know u like 46 or 47. I am 40 I will be honest here. I have my person record lifts in my head and at 40 I don't try to beat them. On bench press free weight for example the heaviest I go is 305 at around 4 reps, but mostly I stay around 265-285 and workout more for pump and burn. As long as I am getting that and aren't dropping too much in strength I am not bothered by not getting stronger. My joints and tendons have taken a beating and only push to that 305 when I am bulking.
I have found at my weight 5'9"or10" I can bulk to 200-210 at most but I can cut down to 185-190 and get huge looking for my size. What gives this affect is leaning down after a bulk and preserving as much muscle as possible. When I get shredded muscle look bigger from cuts definition and smaller around my waist.
What I am saying is at my age I don't want any injury and my muscles have been trained long enough that I can get them grown where they once were without injury. If u at 285 on bench at your or my age I wouldn't be frustrated.
What I found works is going heavy then drop setting. I can fatigue my muscle and make it grow from putting load back on them before they have time to recover and not have to go as heavy. I take 3 minutes rest at most even when going heavy mostly 2. Alot of times 1 minute 30sec.
I found I can grow by confusion tricking muscles by putting load on them before they recover.
I have found that now I bulk at one muscle group per day 2 minutes rest heavy. I cut down with supersets after initial first two heavy exercises like a circuit at end till failure with either abs, biceps,of triceps done as supersets after back, chest, shoulders, legs and I still hit triceps and biceps at end of week alone.

I burn more calories this way. I increase my cardio by not resting towards last 1/3 of workout and I work for pump and burn out instead of increasing chance for injuries.

 

[EMW14]

Emw, I know u like 46 or 47. I am 40 I will be honest here. I have my person record lifts in my head and at 40 I don't try to beat them. On bench press free weight for example the heaviest I go is 305 at around 4 reps, but mostly I stay around 265-285 and workout more for pump and burn. As long as I am getting that and aren't dropping too much in strength I am not bothered by not getting stronger. My joints and tendons have taken a beating and only push to that 305 when I am bulking.
I have found at my weight 5'9"or10" I can bulk to 200-210 at most but I can cut down to 185-190 and get huge looking for my size. What gives this affect is leaning down after a bulk and preserving as much muscle as possible. When I get shredded muscle look bigger from cuts definition and smaller around my waist.
What I am saying is at my age I don't want any injury and my muscles have been trained long enough that I can get them grown where they once were without injury. If u at 285 on bench at your or my age I wouldn't be frustrated.
What I found works is going heavy then drop setting. I can fatigue my muscle and make it grow from putting load back on them before they have time to recover and not have to go as heavy. I take 3 minutes rest at most even when going heavy mostly 2. Alot of times 1 minute 30sec.
I found I can grow by confusion tricking muscles by putting load on them before they recover.
I have found that now I bulk at one muscle group per day 2 minutes rest heavy. I cut down with supersets after initial first two heavy exercises like a circuit at end till failure with either abs, biceps,of triceps done as supersets after back, chest, shoulders, legs and I still hit triceps and biceps at end of week alone.

I burn more calories this way. I increase my cardio by not resting towards last 1/3 of workout and I work for pump and burn out instead of increasing chance for injuries.

Mechanic, I hear what you're saying. Yes, I'm 47. This 5x5 routine I'm doing is a new routine for me as of the beginning of this log. I'm having a fair amount of success with it so far. I'm certainly not changing the program at this point. My other lifts are still steadily progressing, I don't feel like I'm at increased risk for injury, as I pay very close attention to form, especially the heavier I go, and I'm not lifting at my "max". Using bench press as an example since it's the most recent post, before starting this routine I was doing a rtypical pyramid type structure wuth heaviest set 315 for a couple reps, 2 or 3. This all started by taking 60% of that weight and doing 5 sets of 5, increasing the weight by 10 lbs when that was achieved. So despite the relatively low reps, it's more volume at a lesser weight. It's muscle exhaustion that is the limit.

It's an experiment. I want to see if I can get to 205 or 210 at roughly 9% bf at the end of it. If Ibtotally stall, quit getting stronger, not gaining any weight or just getting fatter, then I'll start cutting/recomping and see where I end up.

I also play competitive ice hockey. I end up playing with and against a lot of guys in their 20's. I've been hearing things like, "You got some wheels for an old man" and dumb shit like that from snot-nosed 20-somethings for more than a couple years, now. But you know what? I'm still one of the best defensemen on the ice, I still score occasionally, and knock these smart-ass kids off the puxk when they think they're going to blow right by me. So don't try telling me I'm too old for this or that.

I am NOT getting older. I am getting BETTER. You might want to write that down....

 

[Muscle mechanic]

Mechanic, I hear what you're saying. Yes, I'm 47. This 5x5 routine I'm doing is a new routine for me as of the beginning of this log. I'm having a fair amount of success with it so far. I'm certainly not changing the program at this point. My other lifts are still steadily progressing, I don't feel like I'm at increased risk for injury, as I pay very close attention to form, especially the heavier I go, and I'm not lifting at my "max". Using bench press as an example since it's the most recent post, before starting this routine I was doing a rtypical pyramid type structure wuth heaviest set 315 for a couple reps, 2 or 3. This all started by taking 60% of that weight and doing 5 sets of 5, increasing the weight by 10 lbs when that was achieved. So despite the relatively low reps, it's more volume at a lesser weight. It's muscle exhaustion that is the limit.

It's an experiment. I want to see if I can get to 205 or 210 at roughly 9% bf at the end of it. If Ibtotally stall, quit getting stronger, not gaining any weight or just getting fatter, then I'll start cutting/recomping and see where I end up.

I also play competitive ice hockey. I end up playing with and against a lot of guys in their 20's. I've been hearing things like, "You got some wheels for an old man" and dumb shit like that from snot-nosed 20-somethings for more than a couple years, now. But you know what? I'm still one of the best defensemen on the ice, I still score occasionally, and knock these smart-ass kids off the puxk when they think they're going to blow right by me. So don't try telling me I'm too old for this or that.

I am NOT getting older. I am getting BETTER. You might want to write that down....

GI've them hell, the 20 years Olds. I love putting them to Shame! Lol! What I meant was that 285 on bench is great for my age. To break plateau especially on bench I do shorter reps not going completely down with weight I can't quite get. I have no spot either so I do this and go a little further each time before I know it is can get it

 

[EMW14]

Back day today. 2 days off nights, still not sleeping well at all. I had to abandon deadlifts this morning. Every time I bent down to lift the bar, I got acid reflux. Tried to push through it and got my first heavy rep up, no problem as far as strength goes, but ended up with stomach acid in my mouth. That's enough of that. Next time.

Decided to switch things up today since my routine is thrown off anyway. So, instead of weighted chinups, I did lat pulldowns. My lat pulldown machine has a 300 lb stack. That looked like this:
210 x 10
225 x 10
235 x 10
240 x 8
245 x 8
Feeling pretty damned good about that. It definitely proves to me the soundness of the 5x5 routine, prior to starting this 5x5 scheme the heaviest I'd ever done lat pulldowns on this machine was 195.

Barbell rows up next. Last time did them on the smith at work, weight 215 amd got all 5x5 but had terrible form. Repeated 215 with the barbell this time (stucknwith 5x5 onbthis exercise), and got it easily.

No doubt the lack of deadlift induced fatigue contributed to my strength on the other exercises, but still feeling good.

Cut it short today, we're going to Washington DC today for tonight's Bruins/Capitals game, leaving shortly!

 

[thudgens96]

Back day today. 2 days off nights, still not sleeping well at all. I had to abandon deadlifts this morning. Every time I bent down to lift the bar, I got acid reflux. Tried to push through it and got my first heavy rep up, no problem as far as strength goes, but ended up with stomach acid in my mouth. That's enough of that. Next time.

Decided to switch things up today since my routine is thrown off anyway. So, instead of weighted chinups, I did lat pulldowns. My lat pulldown machine has a 300 lb stack. That looked like this:
210 x 10
225 x 10
235 x 10
240 x 8
245 x 8
Feeling pretty damned good about that. It definitely proves to me the soundness of the 5x5 routine, prior to starting this 5x5 scheme the heaviest I'd ever done lat pulldowns on this machine was 195.

Barbell rows up next. Last time did them on the smith at work, weight 215 amd got all 5x5 but had terrible form. Repeated 215 with the barbell this time (stucknwith 5x5 onbthis exercise), and got it easily.

No doubt the lack of deadlift induced fatigue contributed to my strength on the other exercises, but still feeling good.

Cut it short today, we're going to Washington DC today for tonight's Bruins/Capitals game, leaving shortly!

You should feel pretty Damn good about those pull downs great work brother. My daughter is actually in DC today checking out the sites.

Sent from my SM-S975L using Tapatalk

 

[EMW14]

You should feel pretty Damn good about those pull downs great work brother. My daughter is actually in DC today checking out the sites.

Sent from my SM-S975L using Tapatalk

Plenty ro see in DC, for sure. Dismal weather, but the musems are great, as well as the mall with the monuments, etc. Makes one proud to be an American!

 

[thudgens96]

Plenty ro see in DC, for sure. Dismal weather, but the musems are great, as well as the mall with the monuments, etc. Makes one proud to be an American!

I really want to go see it myself someday. I'm a big history guy live that shit kind if sad that our educators have forgotten the importance of history flat sad how many young people can't tell you about Pearl Harbor or WWI orWWII or even Vietnam our youth has no idea the fight this country has been through to give us all the rights that we enjoy.

Sent from my SM-S975L using Tapatalk

 

[EMW14]

I really want to go see it myself someday. I'm a big history guy live that shit kind if sad that our educators have forgotten the importance of history flat sad how many young people can't tell you about Pearl Harbor or WWI orWWII or even Vietnam our youth has no idea the fight this country has been through to give us all the rights that we enjoy.

Sent from my SM-S975L using Tapatalk

I like American history also, done quite a bit of reading on different periods. Learned a lot about some periods not taught at all in school, and learned that a lot of what WAS taught when I was in school was just so much bullshit!

Before the hockey game started, they did a short presentation of remembrance for 7 December, a date which will live in infamy, and honoring the US Navy. Right before the Star Spangled Banner was played. It was really very nice to see all of that.

 

[thudgens96]

I like American history also, done quite a bit of reading on different periods. Learned a lot about some periods not taught at all in school, and learned that a lot of what WAS taught when I was in school was just so much bullshit!

Before the hockey game started, they did a short presentation of remembrance for 7 December, a date which will live in infamy, and honoring the US Navy. Right before the Star Spangled Banner was played. It was really very nice to see all of that.

That's awesome. History has become a little like our government the story gets changed to make who they want to look good or bad. Example Marconi getting all of Nikola Tesla ' props and credit.

Sent from my SM-S975L using Tapatalk