Thread: New growth push

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    Default New growth push

    I've been on this push for about a month already, but am making a couple changes and will be adding in igf-1. The goal at the end of this, and it will most likely be a 6 month period, will be to go from 199 lbs to 212 at under 10% fat, preferably less. I want to see a solid 6 pack, which I haven't had in years. Closest I've gotten to neing that lean is a soft 6 pack, usually more like a 4 pack, lol.

    Where I am right now: 199 lbs, weighed 1st thing upon waking, before any significant intake of any water or any food at all. I'm probably 13 or so % fat. I'll measure that later if I have time today before leaving for work.

    What I'm doing: I just got blood drawn for my TRT doc, and will be increasing my dose a little bit. I can't handle anything over 180 mg a week without very disagreeable sides, so unless I can resolve that (and I'm going to experimemt with an anti prolactin, as I suspect that's what my problem is), that will ne the highest dose of testosterone. That keeps my serum test level at about 1400. I will be adding igf-1 in once I get my test level stabilized and happy. That will probably be at 40 mcg per day.

    I'm eating roughly 3500 calories per day. This seems to be enough to slowly gain weight without getting too fat. In the last month or month and a half, I've gone from 3000 to 3500 calories, gained about 5 lbs and a couple % fat. Which, now that I think about it, means almost entirely fat (2 % of 200 is 4.....). Not too excited about that. Though I have gotten stronger.

    Training: I'm trying something totally new to me, that is a routine based on a powerlifting regimen, 5 x 5. I'm still doing a body part each training session, but instead of my usual pyramid, I'm doing a couple warmup sets and then relatively heavy meat and potatoes, 5 sets of 5 reps. When I can do the weight for 5 x 5, I go up 10 lbs and work at it until I cam do the 5 x 5, then up again.

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    Quote Originally Posted by EMW14 View Post
    I've been on this push for about a month already, but am making a couple changes and will be adding in igf-1. The goal at the end of this, and it will most likely be a 6 month period, will be to go from 199 lbs to 212 at under 10% fat, preferably less. I want to see a solid 6 pack, which I haven't had in years. Closest I've gotten to neing that lean is a soft 6 pack, usually more like a 4 pack, lol.

    Where I am right now: 199 lbs, weighed 1st thing upon waking, before any significant intake of any water or any food at all. I'm probably 13 or so % fat. I'll measure that later if I have time today before leaving for work.

    What I'm doing: I just got blood drawn for my TRT doc, and will be increasing my dose a little bit. I can't handle anything over 180 mg a week without very disagreeable sides, so unless I can resolve that (and I'm going to experimemt with an anti prolactin, as I suspect that's what my problem is), that will ne the highest dose of testosterone. That keeps my serum test level at about 1400. I will be adding igf-1 in once I get my test level stabilized and happy. That will probably be at 40 mcg per day.

    I'm eating roughly 3500 calories per day. This seems to be enough to slowly gain weight without getting too fat. In the last month or month and a half, I've gone from 3000 to 3500 calories, gained about 5 lbs and a couple % fat. Which, now that I think about it, means almost entirely fat (2 % of 200 is 4.....). Not too excited about that. Though I have gotten stronger.

    Training: I'm trying something totally new to me, that is a routine based on a powerlifting regimen, 5 x 5. I'm still doing a body part each training session, but instead of my usual pyramid, I'm doing a couple warmup sets and then relatively heavy meat and potatoes, 5 sets of 5 reps. When I can do the weight for 5 x 5, I go up 10 lbs and work at it until I cam do the 5 x 5, then up again.
    sounds like a solid plan my man! between the igf enanbling you to get more out of your normal testosterone dosages along with your new powerlifting type routine which will no doubt stimulate muscle growth, then i think you have a solid chance of surpassing your goals brutha! provided that dreaded thing we call life, doesnt get in the way some fucking how or way , as it always does lmao
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    Author: Ben Presser
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    Quote Originally Posted by Presser View Post
    sounds like a solid plan my man! between the igf enanbling you to get more out of your normal testosterone dosages along with your new powerlifting type routine which will no doubt stimulate muscle growth, then i think you have a solid chance of surpassing your goals brutha! provided that dreaded thing we call life, doesnt get in the way some fucking how or way , as it always does lmao
    Thanks! Something always comes up, but what the hell, that's "Life", right?

    I checked bodyfat this afternoon before work: 11%. Not too bad, but I don't want to go farther in that direction, so hopefully I have enough fat on me and my calories can stay about the same for a while.

    I am getting stronger, and weight is slowly going up, so I seem to be growing.

    Did back yesterday including deadlift, which was the 1st time I've tried the 5x5 routine with DL. I badly misjudged my strength and had to drop weight almost every set to get 5 sets in. Started with 385 and dropped 10 lbs for the 2nd set, another 10 for the 3rd and 4th (so, 365 for sets 3 and 4), then dropped to 345 for the 5th set. Next time I'll have to start with a lower weight, maybe 365 and see where I end up.

    Also, Ibwas so gassed after the deadlifts that my pullups and barbell rows suffered. I may need to allow more time for back workouts to give myself a little more recovery time between DL and the rest of my workout. Those 3 exercises were the whole workout, 5x5 on all. I expected to be able to do more pullup reps, as I usually do 12 or 15 on the 1st set. But I don't normally do as many DL sets, and I jumped right from the DL to pullups without much rest.

    I've never kept any written records of my workouts, but I have been since starting this 5x5 routine. It seems necessary to track progress.
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    Quote Originally Posted by EMW14 View Post
    Thanks! Something always comes up, but what the hell, that's "Life", right?

    I checked bodyfat this afternoon before work: 11%. Not too bad, but I don't want to go farther in that direction, so hopefully I have enough fat on me and my calories can stay about the same for a while.

    I am getting stronger, and weight is slowly going up, so I seem to be growing.

    Did back yesterday including deadlift, which was the 1st time I've tried the 5x5 routine with DL. I badly misjudged my strength and had to drop weight almost every set to get 5 sets in. Started with 385 and dropped 10 lbs for the 2nd set, another 10 for the 3rd and 4th (so, 365 for sets 3 and 4), then dropped to 345 for the 5th set. Next time I'll have to start with a lower weight, maybe 365 and see where I end up.

    Also, Ibwas so gassed after the deadlifts that my pullups and barbell rows suffered. I may need to allow more time for back workouts to give myself a little more recovery time between DL and the rest of my workout. Those 3 exercises were the whole workout, 5x5 on all. I expected to be able to do more pullup reps, as I usually do 12 or 15 on the 1st set. But I don't normally do as many DL sets, and I jumped right from the DL to pullups without much rest.

    I've never kept any written records of my workouts, but I have been since starting this 5x5 routine. It seems necessary to track progress.
    Good move keeping the log.
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    Looking forward to reading your log. Why does Life have to get in the way of making gains? SUXS
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    I'm due for a leg workout but yesterday I knew I wouldn't have the energy for it. Yesterday was my last of 4 night shifts, and I got up early enough to work out in the afternoon before work. Rather than blow off training all together, I decided to do bench press and shoulders. Since I started this 5x5 routine, I've been concentrating on "the big 3", and soecifically bench, dl and squat, so I feel like my shoulders and arms have been neglected somewhat. That said, however, last year I gained an inch on my arms training them occasionally, so I feel like bi's and tri's get quite a bit of work during the push amd pull exercises for the bigger muscle groups.

    Anyhow, strength continues to improve on nench press. Every workout I get stronger.

    My previous chest workout I moved up to 275 lbs (from 265) and during the 5 sets was only able to get 5; 5; 4; 4; 3.

    This time around I got 5; 5; 5; "4-3/4"; 3. The "4-3/4" is because I didn't quite get my arms fully extended on the last set. Matter of fact, I missed the peg on one side of the barbell when trying to rack it on the 5th rep. I was training alone, so I had to let the plates slide off on that side while the bar rested on the other hook. Thankfully, nothing bad happened. Freaked me out a little bit, though. That's why I didn't try to get a 4th rep on the last set. I think probably 2 more workouts and I'll get the 5x5.

    After that I went straight to shoulders, just did standing db presses with 55's for 3 sets of 7 to 8, then side laterals with 25's for 3 sets of 15.

    Meanwhile, I gained another pound, so I'm now over 200 fasted. All this and no real big test doses and nothing else added in yet. I'm still under 180 mg a week test so far. I have started to increase the dose but am already having sides, so gonna take that slow. Presser has just shipped out some anti P to me, so when that gets here tomorrow we'll start to see if that cures the issue. Hopefully so.
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    Today was an overdue leg day. Been 10 days since the last leg workout.

    Last time on squats I did 385 for 5x5. So, time to go up in weight. Today was:

    Squat: 395 5x5
    Leg press: 950 5x5
    Stiff leg dl: 195 x 10; 205 x 10; 215 x 10.

    I didn't do my new favorite, barbell hack squats, because I simply ran out of time.

    I realized a couple things during today's workout:
    1, I'm stronger than I think I am, at least in squats (see my deadlift report from a few days ago for the exception).
    2, I've been scared of the heavier weight: I have so often hurt my lower back amd been half crippled for weeks tjat I am super cautious going up in weight on squats (and dl). But 395 is the heaviest I've squatted in years, and I did all 5 sets for 5 reps. Nice and deep; not quite parallel to the floor, but absolutely 90 bend in the knees. So, no need to fear the weight. Proper form, good concentration, keep my core tight. And zero low back pain. Pretty fuckin awesome. Next week it looks like it will be 405. I haven't had 4 plates on the bar since I was 19....

    Still sitting right at 200 lbs.
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    Back day yesterday, including DL. This time, went with 350 lbs and got 5x5. Last couple sets U could feel the weight pulling my shoulders down and forward, but otherwise was able to keep good form. Undecided if I will increase to 360 next time or do another round at 350.

    Also did chinups, 5x5 amd barbell rows, this time at 187 for 5x5. This is a 12 lb increase over last workout's barbell rows. I could have easily gone heavier; last time, I was so gassed after starti g with DL's too heavy, the other movements suffered. Really still just getting "back day" dialed in. All the above (25 sets) completed in less than an hour.

    Work schedule is really fucking with training this week and for the next 2. I worked the weekend on day shift, off today with a ton of shit to do, and starti g tomorrow I do 5 nights. Then off one day (half of which I will sleep, I get off Sunday morning and Sunday is my day "off"), then back to day shift for Monday through Thurs. I will probably get a few workouts in at the company gym on nights (which is where I did yesterday's back workout).
     

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    Chest today. This time got 275 5x5! Going up to 285 next time. Part of me feels like I should just go up to 280 first. I know I'm not going to get the 5x5 with 285. I guess I'll see how I feel.

    Workout included incline db press with 80's, 3 sets, 10; 9; 7 (exhaustion on sets 2 and 3). Also declines with 80's.

    I'm still at 200, which is ok, if strength keeps going up, I know the growth will come.

    Test is back up to 180 mg/wk in 2 doses of 100 Fri, 80 Tues.

    I'm pretty happy with the progress shown in this workout (1st time I've gotten the full 5x5 with 275 lbs, plus previous inclines with 80's have been 3 sets of 8) especially because I played hockey last night for the 1st time in a couple of months. That always completely exhausts me! So, I'm seeing strength increases in spite of fatigue. Like I said, very happy with that.
    Last edited by EMW14; 10-19-2016 at 12:01 AM.
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    Legs tonight. I trained at my work gym, so that means all Smith machine barbell exercises since "free weights" are a no-no here (except dumbbells).

    Squat:
    405
    5x5!

    I haven't had 405 on a bar since I was 19 years old. We have no mirrors at all in the gym here, so I took a video of myself to check just how close to 90 I got when squatting. I did get my knees bent 90, but my quads were definitely not parallel with the floor. I probably need to stay at 405 until I can get a little deeper on the squat. Finished off with a set of Sumo squats at 350 x 7.

    I also did barbell hack squats (also smith machine):
    297 lbs
    6; 5; 5

    Followed these up with leg extensions and leg curls.

    Extensions:
    130 x 10
    140 x 10
    150 x 8

    Curls
    130 x 10
    130 x 8
    130 x 8

    Test still at 180, which is where it's going to stay for a little while, at least.

    Weight actually went down slightly, was 197 on the scale when I woke up today.
     

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    Back day. Getting tjis workout dialed in pretty well. It's a simple one!

    Deadlift:
    360
    5x5

    Chin ups
    5x5 Done immediately after deadlifts, this is actually a bit of a challenge, though I'm going to have to get a weight belt to keep it a challenge.

    Barbell Rows:
    195
    5x5

    That's it! 15 sets of 5 in under an hour. My back was PUMPED! All weights will go up again next time.

    Still hovering at 200. I think I need to up my calories.
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    Great log brother

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    Thanks! I decided to start adding in igf-1 (from MC, of course). I have 5 and a half vials of it. Will run it at 50 mcg a day until it's gone. Meanwhile, going to try to eat some more. I've been eating around 3200-3300 calories a day; cranking that up to 3500 or more.

    Side note: I tried the igf-1 sub q in the abs (pinched a roll of fat and put it there). I've tried this before and not sure why I did it again today, because I got the same result: it stings and gave me a little hard lump right there, which I believe is going to turn into a small bruise. I normally put in IM in a shoulder and have no issues. The occasional mild bruise, but no lumps, no redness and only a mild sting at first. Not sure what it is about the sub q that doesn't work for me, but I tried this years ago with HCG with the same result.
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    Quote Originally Posted by EMW14 View Post
    Thanks! I decided to start adding in igf-1 (from MC, of course). I have 5 and a half vials of it. Will run it at 50 mcg a day until it's gone. Meanwhile, going to try to eat some more. I've been eating around 3200-3300 calories a day; cranking that up to 3500 or more.

    Side note: I tried the igf-1 sub q in the abs (pinched a roll of fat and put it there). I've tried this before and not sure why I did it again today, because I got the same result: it stings and gave me a little hard lump right there, which I believe is going to turn into a small bruise. I normally put in IM in a shoulder and have no issues. The occasional mild bruise, but no lumps, no redness and only a mild sting at first. Not sure what it is about the sub q that doesn't work for me, but I tried this years ago with HCG with the same result.
    It does the same thing to my training partner. Does it to myself once in awhile. I prefer im

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    Yeah, the redness is gone, but I still have a tender, hard lump there, which is very slowly going down. Never get that issue im. I really don't know why I decided to try sub q again today, but I won't do it again! At least not until I forget... lol
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    Awesome log - looks like the strength is building nicely! I've had the exact same issue with subq but not every time, so I'm not sure if it's a matter of pinning deeply enough or what, but I'll definitely stick with IM. Speaking of life getting in the way, I'm due for another order of igf but have a surgery coming up in late December so I might as well wait till then since I'm supposed to take at least 2 weeks off of lifting.
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    Chest day today. Quick workout, finishing up the end of my work day once it quieted down.

    I went up to 285 on bench today. Didn't come close to getting 5x5:
    5; 3; 3; 3; 2

    INCLINE DB:
    85's today, that's up from 80's:
    8; 8; 5 each set to failure

    Declind db
    85's
    7; 7; 4

    I've been using the stopwatch on my phone to time my rest between sets. I'm giving myself 5 minutes, usually. Although, today my boss was in the gym when I got here (usually it's empty) so I was distracted and I only waited about 3 minutes between the 1st 2 sets of bench press. Probably could have gotten a 4th rep in the 2nd set had I waited the 5 minutes. The dumbbell presses I don't treat as critically, as I kind of think they might be "fluff" with a program like this, yet I can't stop myself from doing them! Lol!

    My wife remarked last night that my shoulders are "so much more pronounced than they ever were before", so I guess I must be growing!
     

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    Quote Originally Posted by KngShisa View Post
    Awesome log - looks like the strength is building nicely! I've had the exact same issue with subq but not every time, so I'm not sure if it's a matter of pinning deeply enough or what, but I'll definitely stick with IM. Speaking of life getting in the way, I'm due for another order of igf but have a surgery coming up in late December so I might as well wait till then since I'm supposed to take at least 2 weeks off of lifting.
    Man if you can afford to just stay on the igf all the way through. In my opinion and subq around area that is getting surgery and as soon as I could do the same thing after surgery. The healing benefits are worth the expense.

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    I gotta agree with thudgens on the igf-1 and it's healing properties.

    The scale finally moved this morning. Not a lot, but I've been consistently 198.5-200.0 every morning, 1st thing. Which means fasted and at least somewhat dehydrated, at least I feel like it when I wake up, I'm so freakin thirsty. This morning was 201.2. I often check my weight before bed and as well as 2st thing in the morning, just out of curiosity to see how much difference there is. It's usually anywhere between 3 and 6 lbs different! Last night was no exception, 207 before bed, 201 in the morning.

    If I could fuckin sleep, I'd probably grow faster. I worked a couple OT night shifts, so 5 nights in a row, then only Sunday afternoon off (worked Saturday night); then back to days Monday morning and working days through Thursday. I got fully switched over to being up all night and now can't get switched back to days. It's fuckin killing me. Got a major headache this morning just from being so goddamned tired. Got a week off at the end of this day shift run, though, so I'll be able to recharge.

    During this "new" training program I've been using, I have hardly trained my arms or shoulders specifically. On one hand, I feel like I'm neglecting them. On the other, my fron delts DEFINITELY get a workout during chest day, as do my triceps. My arms were so pumped after yesterday's chest workout I thought they'd burst. Biceps, too, just from hoisting the dumbbells up for inclines. In fact, my biceps and brachioradialis are sore for days following a chest workout because of this. Likewise after back day; biceps get a fair amount of work then.

    Rear delts get it pretty hard during back day, too, they get good and pumped during barbell rows, amd traps get it hard during deadlifts (believe it or not, I feel my triceps getting a workout during deadlifts, too). And I've SEEN the growth in my traps.

    So, I hit my medial delts with some side raises once in a while and occasionally throw in an arm day, but mostly relying on the big compound movements to get the job done.

    I think it's working. I put an inch on my arms over the previous year only training arms specifically once in a while, so I see no reason why that wouldn't continue. I haven't taken any measurements in quite a while, amd I may not until I've hit my goal weight, except for a check with the fat caliper to make sure I'm not getting too fat (still at around 11%). I did increase the calories a little recently, which seems to have helped.
    Probably gonna take today off from training unless I do a little side delt work this afternoon. I'm already feeling yesterday's chest workout in a big way and it's only been 13 hours since I finished with that! A rest day or two will probably do me good. Next up is leg day, and that takes a lot of energy.
     

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    Man your log is great. I love 5x5's. Way to pushit.
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    Thanks Iron-game! Yeah, I'm diggin the 5x5 also.

    I just got a "dip belt" which I ordered from Amazon day before yesterday, so I'll now be able to increase weight on pull ups. That's the one part of my back workout that had no way to progress. Well, that's not really true: my lat pulldown machine has a 300 lb stack, so I could sub lat pulldowns for pull ups and go way heavier than I'm capable of right now. But I'll definitely need th weighted belt at the work gym.
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    Leg day today. Last leg workout was at the company gym, so all barbell exercises were on the smith machine. Also, there are no mirrors there, so I video'd myself squatting, so I could see how deep I was getting. It was definitely 0 degrees at the knees, but also definitely not anywhere near parallel to the floor (meaning quads or femur parallel). Consequently, I decided to stay at the same weight as last workout, even though I did tje 5x5, until I'm happier with the depth of the squat.

    So, today's workout was at home and looked like this:

    SQUAT:
    405
    5x5 This time, I got significantly deeper, but still not quite where I want to be, at least not on every rep. Need to consistently get deeper than just 90 degrees before I feel like I'm ready to go up to 415. But, it was an improvement over last workout.

    LEG PRESS:
    950 LBS (plate weight only, I have no idea what tje sled weighs)
    5x5 Also focusing on getting deep at the bottom of this exercise. I chipped a fucking tooth doing these! I apparently grit my teeth with the exertion. I completed the workout with my mouth open to avoid this! I'm glad my gym is at home and the only one who can see and hear me is my wife... LOL! She was also training at the time...

    I did a set of Sumo Squars between regular back squats and leg press, forgot to note that anove. That was 365 for 4, definitely getting parallel to tje floor on that one.

    Finished with stiff leg deadlifts:

    215
    8x3 (8 reps, 3 sets)

    I was absolutely spent - I should say I AM absolutely pent - after that. As a matter of fact, I drank my post workout drink part way through my workout. I felt like I could lay right down on the gym floor and go to sleep! The carbs pepped me back up again, thankfully. So now, post workout meal is a chicken breast and some rice.

    I increased my calories, which I think I mentioned in my last post. My weight immediately ncreased, I've consistently been 203 the last couple mornings, 207 to 208 at night.

    I was going to take a "progress picture" before coming up stairs, but was just too spent. I didn't ven unload the leg press, it still has 10 plates on each side... Gonna have to do that before my wife or father needs to use it.
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    Quote Originally Posted by EMW14 View Post
    Leg day today. Last leg workout was at the company gym, so all barbell exercises were on the smith machine. Also, there are no mirrors there, so I video'd myself squatting, so I could see how deep I was getting. It was definitely 0 degrees at the knees, but also definitely not anywhere near parallel to the floor (meaning quads or femur parallel). Consequently, I decided to stay at the same weight as last workout, even though I did tje 5x5, until I'm happier with the depth of the squat.

    So, today's workout was at home and looked like this:

    SQUAT:
    405
    5x5 This time, I got significantly deeper, but still not quite where I want to be, at least not on every rep. Need to consistently get deeper than just 90 degrees before I feel like I'm ready to go up to 415. But, it was an improvement over last workout.

    LEG PRESS:
    950 LBS (plate weight only, I have no idea what tje sled weighs)
    5x5 Also focusing on getting deep at the bottom of this exercise. I chipped a fucking tooth doing these! I apparently grit my teeth with the exertion. I completed the workout with my mouth open to avoid this! I'm glad my gym is at home and the only one who can see and hear me is my wife... LOL! She was also training at the time...

    I did a set of Sumo Squars between regular back squats and leg press, forgot to note that anove. That was 365 for 4, definitely getting parallel to tje floor on that one.

    Finished with stiff leg deadlifts:

    215
    8x3 (8 reps, 3 sets)

    I was absolutely spent - I should say I AM absolutely pent - after that. As a matter of fact, I drank my post workout drink part way through my workout. I felt like I could lay right down on the gym floor and go to sleep! The carbs pepped me back up again, thankfully. So now, post workout meal is a chicken breast and some rice.

    I increased my calories, which I think I mentioned in my last post. My weight immediately ncreased, I've consistently been 203 the last couple mornings, 207 to 208 at night.

    I was going to take a "progress picture" before coming up stairs, but was just too spent. I didn't ven unload the leg press, it still has 10 plates on each side... Gonna have to do that before my wife or father needs to use it.
    Great workout man. I have done those 5x5 sets your strength will go crazy

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    Quote Originally Posted by thudgens96 View Post
    Great workout man. I have done those 5x5 sets your strength will go crazy

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    Thanks! I can't believe how much my strength has increased already!
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    Quote Originally Posted by EMW14 View Post
    Thanks! I can't believe how much my strength has increased already!
    When I was doing it when the weight got heavy I would increase the reps to 7x7 and use the heaviest weight I had completed the 5x5. Personally I never cared how much I could lift I just wanted to know how many times I can do it.

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    Quote Originally Posted by EMW14 View Post
    Leg day today. Last leg workout was at the company gym, so all barbell exercises were on the smith machine. Also, there are no mirrors there, so I video'd myself squatting, so I could see how deep I was getting. It was definitely 0 degrees at the knees, but also definitely not anywhere near parallel to the floor (meaning quads or femur parallel). Consequently, I decided to stay at the same weight as last workout, even though I did tje 5x5, until I'm happier with the depth of the squat.

    So, today's workout was at home and looked like this:

    SQUAT:
    405
    5x5 This time, I got significantly deeper, but still not quite where I want to be, at least not on every rep. Need to consistently get deeper than just 90 degrees before I feel like I'm ready to go up to 415. But, it was an improvement over last workout.

    LEG PRESS:
    950 LBS (plate weight only, I have no idea what tje sled weighs)
    5x5 Also focusing on getting deep at the bottom of this exercise. I chipped a fucking tooth doing these! I apparently grit my teeth with the exertion. I completed the workout with my mouth open to avoid this! I'm glad my gym is at home and the only one who can see and hear me is my wife... LOL! She was also training at the time...

    I did a set of Sumo Squars between regular back squats and leg press, forgot to note that anove. That was 365 for 4, definitely getting parallel to tje floor on that one.

    Finished with stiff leg deadlifts:

    215
    8x3 (8 reps, 3 sets)

    I was absolutely spent - I should say I AM absolutely pent - after that. As a matter of fact, I drank my post workout drink part way through my workout. I felt like I could lay right down on the gym floor and go to sleep! The carbs pepped me back up again, thankfully. So now, post workout meal is a chicken breast and some rice.

    I increased my calories, which I think I mentioned in my last post. My weight immediately ncreased, I've consistently been 203 the last couple mornings, 207 to 208 at night.

    I was going to take a "progress picture" before coming up stairs, but was just too spent. I didn't ven unload the leg press, it still has 10 plates on each side... Gonna have to do that before my wife or father needs to use it.

    Get those before and afters taken man, would love to see them, sounds like your strengths progressing well man
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    Quote Originally Posted by Presser View Post
    Get those before and afters taken man, would love to see them, sounds like your strengths progressing well man
    Well, Presser, you almost got your wish, but my new phone doesn't resize pictures, at least not that I've been able to igure out. So, until I do, no pix... I did take one last night, though.

    I played hockey last night, which isbthe very definition of "High Intensity Interval Training": Go all out for up to two minutes, then reat while gasping for air, then do it again. I play in a very competitive league and am thoroughly exhausted afterwards! Also, I get so amped up that I never am able to sleep very well, even after an early game like last night's. That being said, I'm pretty fatigued today in spite of staying in bed until 8 tjis morning!

    Nevertheless, I decided to do chest this morning and see how I do.

    Last chest workout I went up to 285, even though I planned on only going up to 280 the week before. I stayed with 285 this time:

    285, 5 sets:
    3; 4; 3; 3; 2

    Obviously, I didn't have my mind into it the first set. Also, I had the bench too close to tje posts (I have a free standing bench and a home made half cage), so the first rep I hit the pegs on the way back up. This didn't help me, obviously. I was happier with the 2nd set, and not disappointed with the rest. Thise were no worse than the last chest workout. So, no visible progress this workout, but under the circumstances I'm ok with that.

    Also, my hamstrings were cramping during bench press! I trained legs Saturday, then played hocky Sunday - not the smartest sequence. Skating takes a lot of leg power. So, another factor working against me this morning. I really should have just taken today off from the gym!

    In spite of that, I included incline dumbbell press at 80 lbs, my heavieat dumbbells here at my home gym. I had gone with 85's at the company gym during my ast chest workout. Did a few more reps this time with the 80's. I'm going to have to start doing barbell inclines at home until I get some heavier dumbbells. The geavies are freakin expensive, though! I think I'm going to uy a set of 10 to 50, some big handles, and make the heavies from that. That's the topic for a different thread, however.

    So, 80's:
    10; 9; 8.

    I called it quits after the inclines. No declines this time around! Next up is back day!

    Still right at 203 this morning despite being definitely dehydrated after hockey last night.
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    Back day today. This is a simple workout - I guess they all are, really - but it's tough. I'm in my home gym again today, as opposed to the company gym.

    DEADLIFT:
    370
    5x5
    I wasn't sure what to expect, if I'd get all 5 sets complete or not. I did, but it took a lot out of me. Also, I had a double hernia years ago (repaired in 98 and the 2nd one in 99). I'm very careful to NOT hold my breath when lifting heavy weights. In spite of that, I'm feeling some "irritation", I'll call it. I'm confident that I didn't tear anything, but will need to be cautious going forward. I have exactly zero interest in having another surgery and being laid up for weeks, then spending the next few years being super careful. FUCK THAT. In any case, I was pretty happy with my deadlifting.

    CHINUPS
    I added a 10 lb weight using my new weight belt, which itself weighs about 10 lbs. With tje weight belt and 10 lb plate I was over 220 on the scale, about 223.

    Didn't quite et the last rep on tje last set:
    5; 5; 5; 5; 4

    BARBELL ROWS
    205
    5; 5; 5; 5; 5

    By the time I got to these I was pretty gassed. Drank my post workout drink after chinups, needed the carbs. Also, I use a stopwatch to time myself between sets, 5 minutes being the rest period. It was closer to 6 during deadlifts, needed the extra minute to catch my breath; 4 during chinups, these aren't so taxing; but by barbell rows I was back to 5 minutes, and the last one longer, like 11 (got a phone call I had to take).

    Time for lunch!

    I was up a half pound this morning. 203.5
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    Nice work brother

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    Ok, 204 yhis morning, I think the weight gain the last few days is real (as opposed to increased water retention gor whatever reason).

    Chest day today. Still at 285 on the bench press but HUGE improvement today over last chest workout! The 5 sets looked like this today:
    5; 5; 4; 4; 4!

    Then I moved to 85 lb dumbbell inclines (I'm at work tonight, so benchbwas smith machine and I have the heavier db's). I didn't do as well with the 85's as I did last time, probably because I used ll my energy on flat bench. Still, 3 sets of 7 with 85's.

    I skipped declines today just because.

    I'm pretty excited, strength still increasing and weight going up slowly. All yogether I'm up 10 lbs since before I went on vacation in July. I've gained roughly 2% fat, which is about 4 lbs. So, assuming all of that is at least semi accurate, I've pucked up about 6 lbs of muscle so far. My goal is 210 at 8 or 9%, so I guess I need to get to around 215 or a little more, maybe 218 before I start to cut the fat. That's still a long way to go, at least another 11 lbs, but it seems doable considering the progress so far.

    I'm still struggling to get backnto the "sweet spot" regarding my test dose. I backed down from 180 a week (split in 2 doses) to 140 for trt bloodwork in October. (So I backd down starting in Sept) and have been trying to get ack up to 180 without limp dick side effect ever since. Finally getting there, I'm at about 170 mg a week now (still split in 2 doses) and Sarge is coming to attention semi reliably again. My body DEFINITELY does not like sudden hormone changes, if I go straight from 140 (which isn't enough) to 180 the hydraulics just give up amd don't work at all. I gotta sneak up on it very slowly. I've tried keeping estrogen low, medium, high, and more recently prolactin also, and none of that makes any differwnce at all. I thought the prolactin was the issue, but it doesn't seem to be. Hopefully l'll stay at 170 for a week or two amd then be able to get back to 180 again and cruise along there for a few months. Meanwhile, using 50 mcg MC igf-1, though I forgot to take it today.
     

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    Leg day. Night shift, so workout on smith machine at company gym.

    Squat:
    405
    5x5
    MUCH happier with form tjis time. Definitely got parallel every rep, every set. REALLY feeling it in my hams amd glutes tonight, as well as quads. I will definitely tay at 405 at least one more workout, despite achieving 5x5 with good, deep form. I want to feel more comfortable with it, I want to repeat it with a free barbell, and I also know that muscles get stronger a lot faster than do tendons. Plus, quite frankly, I'm afraid to go heavier just yet. I have hurt my lower back squatting more times than I care to remember. Haven't done it in over a year, probably. Seems like it, anyway, amd I aim to keep it that way.

    I feel great, though, I am stronger on squats than I've ever been.

    Barbell hackbsquats (smith machine):
    305
    7; 8; 7
    That's 10 lbs heavier than last time I did these, amd more reps, too.

    That's all , folks . I got nuthin left after that. Need some carbs and don't have a shake with me, gonna go eat an orange followed by chicken and rice.

    Still a solid 204 fasted, 1st thing after waking up. Getting stronger, not fatter, so I'm happy with that!
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    Quote Originally Posted by EMW14 View Post
    Leg day. Night shift, so workout on smith machine at company gym.

    Squat:
    405
    5x5
    MUCH happier with form tjis time. Definitely got parallel every rep, every set. REALLY feeling it in my hams amd glutes tonight, as well as quads. I will definitely tay at 405 at least one more workout, despite achieving 5x5 with good, deep form. I want to feel more comfortable with it, I want to repeat it with a free barbell, and I also know that muscles get stronger a lot faster than do tendons. Plus, quite frankly, I'm afraid to go heavier just yet. I have hurt my lower back squatting more times than I care to remember. Haven't done it in over a year, probably. Seems like it, anyway, amd I aim to keep it that way.

    I feel great, though, I am stronger on squats than I've ever been.

    Barbell hackbsquats (smith machine):
    305
    7; 8; 7
    That's 10 lbs heavier than last time I did these, amd more reps, too.

    That's all , folks . I got nuthin left after that. Need some carbs and don't have a shake with me, gonna go eat an orange followed by chicken and rice.

    Still a solid 204 fasted, 1st thing after waking up. Getting stronger, not fatter, so I'm happy with that!
    Very strong brother keep it up

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    Quote Originally Posted by thudgens96 View Post
    Very strong brother keep it up

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    Thanks, brother!

    Back day today.

    Last time I did back and specifically deadlift, I experienced some temporary discomfort from my old double hernia repair. This was done in 98 and 99 (one side, then the other). While I did get the 5x5 goal at 370 lbs, I decided to stay at that weight. In fact, I stayed with the same weights as last back workout on all 3 exercises. However, I reduced the rest period between sets. Normally 5 minutes, today was more like 3 for all exercises.

    So here is today's workout:

    Deadlift:
    370 lbs
    5x5 3 min rest

    Chinups:
    +10 lbs with dip belt
    5x5 3 min rest (last time I didn't get 5 reps for all 5 sets, only 4 on tje last one)

    Barbell rows:
    205
    5x5

    I should have gone up to 210 or 215 on this one.

    This morning I was 205 on the scale. I also checked fat content with my caliper. This showed 13%. I was pretty disappointed with this. If accurate, this means I've gained only 2 lbs of muscle since starting this. Frankly, I seriously doubt the accuracy of this, as I can SEE the growth in my chest and traps as well as how my pants and shirts fit. My legs and shoulders are also definitely bigger.

    It also seems impossible to have gotten so much stronger without building significant muscle. So I'm going to stay with the course I'm on, it seems ro be working overall.

    I did finally figure out how to resize photos, so I'll try to get a progress pic posted up.
     

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    Chest day:

    This is my 4th bench press session with 285. Some improvement today but not as much as I'd like.

    285:
    5; 5; 5; 4; 4

    Last time was able to get all 5 reps only on the 1st 2 sets.

    85 lb db inclines:
    6; 7; 6

    Shorter rest periods between inclines. Training at work today and had to hurry it up.

    I'm up to 206 on the scale but I'm starting to get fat. Dialing back the calories a little bitto keep that in check.
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    Leg day. Night, really. Smith machine workout again tonight. I had hoped to get a barbell squat session in before this, but it didn't happen.

    I stayed with 405 on squat again, as i said I would last time. I was much more comfortable this time, squatted nice and deep, less rest time between sets. I'll go up in weight next time for sure.

    405
    5x5

    Sumo squats (I often do one set of these follwing squats)
    375 x 5

    Barbell Hack Squat (smith machine)
    315
    3x7

    Leg extensions
    130 x 15
    140 x 10
    140 x 10

    Leg curl
    140 x 8
    130 x 8
    130 x 6

    Awesome workout tonight. Legs feel like rubber right now!

    The barbell hacks are very similar to deadlifts, but far less involvement of the lower back, much more quads (that is the point) and hams. But like deadlift, I sure do feel my mid back working! Especially at these heavier weights, it is very evident that squats and deadlifts truly are "total body exercises".

    I'm still hovering right around 205 on the scale. I cut back slightly on calories to try to mitigate some of the fat gain. Some of my jeans are getting tight around the waist. But also in the butt and legs. My upper quads in particular are noticably growing.

    In general, I see increased thickness in my pecs, my traps are growing and my legs for sure. My back must be as well, though I can't really see my own back very well, lol... I guess considering the nature of this workout routine I'm doing, growth in those areas shouldn't be a surprise; ut should be expected!
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    Quote Originally Posted by EMW14 View Post
    Leg day. Night, really. Smith machine workout again tonight. I had hoped to get a barbell squat session in before this, but it didn't happen.

    I stayed with 405 on squat again, as i said I would last time. I was much more comfortable this time, squatted nice and deep, less rest time between sets. I'll go up in weight next time for sure.

    405
    5x5

    Sumo squats (I often do one set of these follwing squats)
    375 x 5

    Barbell Hack Squat (smith machine)
    315
    3x7

    Leg extensions
    130 x 15
    140 x 10
    140 x 10

    Leg curl
    140 x 8
    130 x 8
    130 x 6

    Awesome workout tonight. Legs feel like rubber right now!

    The barbell hacks are very similar to deadlifts, but far less involvement of the lower back, much more quads (that is the point) and hams. But like deadlift, I sure do feel my mid back working! Especially at these heavier weights, it is very evident that squats and deadlifts truly are "total body exercises".

    I'm still hovering right around 205 on the scale. I cut back slightly on calories to try to mitigate some of the fat gain. Some of my jeans are getting tight around the waist. But also in the butt and legs. My upper quads in particular are noticably growing.

    In general, I see increased thickness in my pecs, my traps are growing and my legs for sure. My back must be as well, though I can't really see my own back very well, lol... I guess considering the nature of this workout routine I'm doing, growth in those areas shouldn't be a surprise; ut should be expected!
    Keep working brother great log.

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    Well, a "life" obstacle has gotten in the way: work. It's outage season for power plants around here and our fall maintenance outage is coming up. We're busy with prep for that, and I'm scheduled to work 70 hours next week, 60 of them on night shift. I haven't gotten a workout in since my last post in this thread 5 days ago. Hopefully I'll be able to squeeze in training at the company gym on nights. We'll have to see.

    Have to watch food intake during times like this: way too easy to start putting on fat when not training much, but gotta eat enough to maintain.
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    I feel ya brother life work they are not bodybuilding or power lifting fans

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    Quote Originally Posted by thudgens96 View Post
    I feel ya brother life work they are not bodybuilding or power lifting fans

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    I hear that. Not hockey friendly either. I am on the roster for 2 teams and I rarely get to play with either because of my work schedule.

    I am grateful for having a well paying job. It's a good job. However, I am REALLY looking forward to retirement, even though that's still a pretty long ways off.

    If I hadn't been such a hard headed dipshit when young, and listened to my parents amd stayed in school, maybe I'd be a lot closer to the goal now. But, that's not the way it went. I only seem able to learn things one way: the hard way.....
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    Quote Originally Posted by EMW14 View Post
    I hear that. Not hockey friendly either. I am on the roster for 2 teams and I rarely get to play with either because of my work schedule.

    I am grateful for having a well paying job. It's a good job. However, I am REALLY looking forward to retirement, even though that's still a pretty long ways off.

    If I hadn't been such a hard headed dipshit when young, and listened to my parents amd stayed in school, maybe I'd be a lot closer to the goal now. But, that's not the way it went. I only seem able to learn things one way: the hard way.....
    Feel like I'm talking to my self brother, I was as wild as the day is long growing up never took anything serious. I could have been retired now from 2 different good jobs. Oh well now I will probably have to work until I'm 65. That may be a good thing. I'm still a little wild. Lol

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    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.
    Last edited by EMW14; 11-23-2016 at 08:40 PM.
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    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.
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    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
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    Quote Originally Posted by The Dude View Post
    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%

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    Quote Originally Posted by The Dude View Post
    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.
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    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
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    Quote Originally Posted by The Dude View Post
    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
    Last edited by Muscle mechanic; 11-27-2016 at 11:24 AM.
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    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.
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    Great work brother

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    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!
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