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By Any Means Necessary

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Push day

Smith Incline - 335*9(+1), 285*9(+1), RP 245(+20)*12/6,3

Hammer shoulder press - 280(+10)*11, 240(+10)*11, 240(+10)*10

Seated Cable fly - 100*13(+3), 100*10, 100*9 2 drops

Tricep extensions - 71*11(+2), 71*10, 71*8, 71*8

Ss

DB lateral - 50(+5)*12, 11, 10, 10

Dip machine - 180*14(+3), 11, 10

Rear delt ss - reverse pec deck ss mid shrug, didn't log these, just crushed the rear delts with short rest and lots of TUT
 
Pull day B

Lat pull down machine - 270*11(+1), 10(+2), 270(+40)*8(-3)
Bb row - 315*11(+1), 10(+1), 295(+20)*10(-1)
Dual cable curl - 70(+10)*11(-1), 70*8, 60*9, 8
Hammer row - 270*11 Cluster Set 180*16
Ez bar cable curl - 71*13(+2), 71(+5)*10, 66*10, muscle round 60*26

Still tinkering with the PPL split. Mostly trying to see where I need to put the cluster sets and stuff to get the most out of the session without killing all my strength too soon.

On the majority of days, they will be in the first couple exercises since I get the most bang for my buck with thst set type but, pull b and leg b days are a little different with the way I have to exercise order set up.
 
Leg day B

Hack - 585*12(+1), 495*12(+1), cluster 335(+10)*16
Sldl - 335*12(+1), 11(+1), 8(-1) bar slipped out of my hand
Hip thrust - 225*14(+2), 11(+1), 10(+1)
Seated leg curl - 13*14(+3), 12(+2), cluster 90*20
 
Leg day B

Hack - 585*12(+1), 495*12(+1), cluster 335(+10)*16
Sldl - 335*12(+1), 11(+1), 8(-1) bar slipped out of my hand
Hip thrust - 225*14(+2), 11(+1), 10(+1)
Seated leg curl - 13*14(+3), 12(+2), cluster 90*20

Do you wear a belt for hip thrusts? I get that question a lot. I use only during certain exercises and take it off after each set(if partner training .

Max
 
Do you wear a belt for hip thrusts? I get that question a lot. I use only during certain exercises and take it off after each set(if partner training .

Max
I don't but, I'm also doing these laying flat on the floor and not with my back on a bench or up on anything.

I just want the glute working here, no hamstrings or adductors which is why, I go from the floor.

If i were to do them with my back on a bench, possibly but, it's just a hip hinge so there's no real reason for a belt imo unless you're somehow rounding out your lower back at the bottom from too much weight or just bad form. In that case, the movement isn't safe imo.
 
I don't but, I'm also doing these laying flat on the floor and not with my back on a bench or up on anything.

I just want the glute working here, no hamstrings or adductors which is why, I go from the floor.

If i were to do them with my back on a bench, possibly but, it's just a hip hinge so there's no real reason for a belt imo unless you're somehow rounding out your lower back at the bottom from too much weight or just bad form. In that case, the movement isn't safe imo.

Appreciate it . It makes sense too. I get asked every week and really was not sure if they did or not(these were females) as I am not powerlifting but; I find the belt helped me a lot until I was able to do squats correctly. Also, if I have some pain it helps but I wanted to make sure. I will try the floor style, I definitely have done them just while training but never with weight or barbells. Glutes are what I need ti concentrate on then. THX

Max
 
Lazy post lol. Push today
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Pull day

Pushed rack pulls up. Still have plenty in the tank here but will work them up slowly.

Other exercises are getting pretty close to max effort and I'm very close to failure on the straight sets at those reps so, I'll continue to adjust sets and stopping points as needed so I'm not crushing myself every set every session.

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No training today. Rest after a very long night at work.

Will train legs tomorrow given i don't have to work in the morning and I don't feel like hammered damnit
 
Legs.

3 count leg press after the Hatfields was rough.

Form and tempo on everything felt really good today. Will push up the working sets on the squats and leg press even though I skipped the heavy fourth set for squats.

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Get Shredded!
Push went great. Don't have my book to show it atm.

Yday was pull.

Adjusted exercises and where they fall though. I pulled barbell rows completely. I just don't feel them in the lat as much as the chest supported stuff I've been doing so, we'll see how it goes without them.

Used a neutral handle (the strap with the grip on it) for the pull down machine and just put it on the regular pronated handle. Pushed myself as far back in the machine as I could so I was pulling down more then down and back. Similar to what you're seeing with guys doing them on an Incline bench with cables. Felt really good.

Hammer rows I put where Bb rows were. I made a small tweak of consciously trying to press my shoulder down on the side in using and just pulling my arm back so it's in line with my body and not past. Has made a HUGE difference.

Standing dual cable curls. Nothing fancy just stretching a ton.

Deadlift on the hammer shrug. These felt good but they loaded the quads to much with the handles on the side. My back is sore but my quads are a bit as well. Just two sets here to work into them. 5 plates per side for an easy 8 and then six. I'll try out regular deads next time and see if I still hate them.

Cable curls with ez handle then two sets of Ez bar close grip curls to burn them up good.
 
Legs.

Grinding now on this leg day. I've worked past the "figuring out" period on weights and order so we're in the shit now boys.

On a side note, this pretty much maxes out the hack. There's a little room on the sides but I dunno if the weights will stay on, may need to use a band to fix them on eventually.
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Legs.

Grinding now on this leg day. I've worked past the "figuring out" period on weights and order so we're in the shit now boys.

On a side note, this pretty much maxes out the hack. There's a little room on the sides but I dunno if the weights will stay on, may need to use a band to fix them on eventually.
5ecdfe83e679e5505e00bd924903eea2.jpg

Get the gym pin extensions. They work great. I think I will get them for the pin selector stuff because I’m maxing out a lot of them.


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Hamstring drop is getting better.

Pulled weight down to 249-252ish and my body is just hanging around there. Feels like a good weight and I'll see where it goes without changing anything.
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Had a shake fifteen minutes post workout, 2c egg Whites, 2c chex, 25g protein powder.

Hour later, went hypo. Insulin sensitivity is pretty good atm apparently.
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Hamstring drop is getting better.

Pulled weight down to 249-252ish and my body is just hanging around there. Feels like a good weight and I'll see where it goes without changing anything.
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Hell yeah! Those hammies looking good!


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Push day. Stronger across everything.

Yday was a very low carb day and no carbs before training today but I did add a little extra sodium to my pre training meal and in my intra/pre. Had a crazy pump once it got most of the intra in (40g carbs).
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Short Pull day.

Took the wife kayaking and to eat BBQ today for mothers day stuff. We went kinda early so I didn't get the full pull session in. Basically dropped the deads and pulled out cluster sets. Seeing how smoked my back was after kayaking it was probably best.

Lat pull down machine with neutral handle grip - 290(+10)*15(+3), 13(+3), 9(+1)
Hammer row - 135*13(+1), 12(+1), 10(+2)
Dual cable curl - 70*12, 11(+2), 60*9(+1), 50*10(+1)
Ez bar cable curl - 71*12, 11, 11, 10
 
Last edited:
Today was my push day with more triceps focus.

Close grip machine press - 360*13(+1) /7(-1) 270*12(+1)
Db shoulder press (trying to see if db are what was Fucking with my shoulder, they are) - 80*12/10 MR 45*29
Triceps press down ss with lateral raises- 88*13(+1), 12, 12(+1) MR35*23 - 45(-5)*14/12, 40*12/11
Pec fly machine - 110*16/ 14/ 12 CS 110*23
Bent over db fly - 50*20/ 16/ 14/ 11/ 9 /7 ten deep breaths between sets

Pretty good session.

Those db presses took the place of a machine I do sitting reverse since I've started to stall a bit on progressing that movement in reps or weight.

I also decided to throw them in to see if that was part of the issue my shoulder was having a couple weeks back before I ran a course of BPC-157. First set I felt the twinge in my shoulder then the slight pain in my bicep that I was having.

I'll figure out another exercise to load with. Either cage presses or a neutral grip shoulder press machine if the machine has enough weight to sustain a few weeks of progression.

I'll have to do this with the hammer shoulder press as well very soon. Can only fit three plates per side on this one so I've been hanging weights on the handles.

Tomorrow is a pull day.

For anyone interested, here's what I'm having on training days, other then leg day, as far as food. It's not much but, I don't require a ton of food to gain weight so, this is holding me pretty close to the same weight while I've been getting harder over the past few weeks during my cruise.

No added fats btw. Something I don't typically do but, it's working right now so I'll keep riding it.


1 - pre workout
60g protein from Whey
1 packet oats

Intra -
10g eaa
30g carbs from cyclic dextrin

2 - post training
50g cream of rice dry measure
2c liquid egg Whites (cooked not drank)

3 -
290g chicken breast
200g Jasmine rice

4 -
60g protein from Whey

5 -
290g chicken breast
150g Jasmine rice

6 -
300g 85/15 ground beef
100g Jasmine rice
 
No training today due to work.

Hopefully I'll have a good chance to get in tomorrow.

Off day diet. Pretty boring shit really.

1 -
60g protein from Whey
1 packet oats

2 -
300g chicken breast
2c greens
2tbsp olive oil and vinegar

3 -
300g 85/15 ground beef
2c greens

4 -
Same as 1

5 -
Same as 2 minus greens

6 -
350g ribeye
1c Greens
1/2c oats
 
Pull day.

Decent. Added some reps here and there and lost one here and there. Overall, I was in the green.

Smith Yates row - 405*8 385(+20)*10 CS 355(+20)*14
Hammer preacher curl - 130*8, 120*11, 105*12
Cybex row - drops 250(+20)12/8/6 250*9/6/5
Ez cable curl - 81x12/9 71*11 CA 55(+5)*15
Rack pull - 495*12, 455*12
Cable dead - CS 280*15
Reverse pec deck - lots of sets to failure, short rest.

Those cable deads were good. I use that dual cable deadlift machine where you stand between the handles on the platform. This gives me a VERY good ROM. Very similar to the "Viz Deads" I do on the hammer shrug where I roll my shoulders forward on the way down to better feel and contract the upper back. These are something I would consider more risky since you don't keep your spine neutral. Light weights but really feel em.

Weight is holding but, I'm getting harder and harder. Quads are starting to get separated and abs are coming in nicely. Lower back is still a fat mess but, I don't think I'm going to try to push body fat down much more even though I have a beach vacation on July 4th week so I'd like to not look too fat.
 
Pull day.

Decent. Added some reps here and there and lost one here and there. Overall, I was in the green.

Smith Yates row - 405*8 385(+20)*10 CS 355(+20)*14
Hammer preacher curl - 130*8, 120*11, 105*12
Cybex row - drops 250(+20)12/8/6 250*9/6/5
Ez cable curl - 81x12/9 71*11 CA 55(+5)*15
Rack pull - 495*12, 455*12
Cable dead - CS 280*15
Reverse pec deck - lots of sets to failure, short rest.

Those cable deads were good. I use that dual cable deadlift machine where you stand between the handles on the platform. This gives me a VERY good ROM. Very similar to the "Viz Deads" I do on the hammer shrug where I roll my shoulders forward on the way down to better feel and contract the upper back. These are something I would consider more risky since you don't keep your spine neutral. Light weights but really feel em.

Weight is holding but, I'm getting harder and harder. Quads are starting to get separated and abs are coming in nicely. Lower back is still a fat mess but, I don't think I'm going to try to push body fat down much more even though I have a beach vacation on July 4th week so I'd like to not look too fat.

Very nice work! Freaking beast!


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Just got to say brother , you’ve been inspiring people for years. Keep grinding and killing it!


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