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  1. #316
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    Jumped right into lower muscle rounds today. Probably needed a rest day but I felt good and weights moved well.

    Single leg Leg press - 2pps(+20lb)*24, 23
    Low close leg press machine - 240(+10)*24, 23
    Seated leg curl - 120(+10)*23
    Adductor/Abductor - 170*22/23
    Bicep and tricep stuff on cables.

    Body is waking up. Weight slowly going up and I'm staying relatively not fat as fuck.

    Last couple weeks my lowest in the morning throughout the week was 245ish, this week it's been 249ish. Strength going up. Can't breath for shit but that's OK lol.

  2. #317
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    Long night at work last night. Got home and slept a few hours, ate, back to sleep, ate, nap, ate, now I'm hammering the shit out of my body with the massage gun, inversion table and tens unit.

    Should be upper loading tomorrow unless I've got to work in which case I'll take another rest day. Continuing to sift through exercise selection to see where I can capitalize on new exercises. I'm getting to the upper end of strength on some things so I'll need to find new replacement movements.

    That's one reason why I don't use dumbells much since things like flat bench and db row would run out of weight pretty fast since ours only go up to 150.

    I may move to a one arm Bb row for my normal Bb rows since the load on my lower back is getting to where it's hard to pull clean reps without the lower back giving and I start swaying.

  3. #318
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    How has the inversion table helped? I Also have issues with a bulging disk at times. I probably don't use mine enough. Usually just a couple minutes before and after training.

    Sent from my LG-H871 using Tapatalk

  4. #319
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    I wish gyms were open around here... I havent seen the inside of a gym in 2 months. Its pretty hard to get motivated to do band and push up work outs
    All characters appearing in this work are fictitious. Any resemblance to real persons, living or dead, is purely coincidental.

  5. #320
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    Quote Originally Posted by HPM3TAL View Post
    How has the inversion table helped? I Also have issues with a bulging disk at times. I probably don't use mine enough. Usually just a couple minutes before and after training.

    Sent from my LG-H871 using Tapatalk
    I like to know as well. Seems like a few pros use it. I know Chris Bumstead used it this past year to gain a 1/4 of an inch in height so he could come in heavier.


    Sent from my iPhone using Tapatalk

  6. #321
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    Quote Originally Posted by HPM3TAL View Post
    How has the inversion table helped? I Also have issues with a bulging disk at times. I probably don't use mine enough. Usually just a couple minutes before and after training.

    Sent from my LG-H871 using Tapatalk
    Quote Originally Posted by Killionb12 View Post
    I like to know as well. Seems like a few pros use it. I know Chris Bumstead used it this past year to gain a 1/4 of an inch in height so he could come in heavier.


    Sent from my iPhone using Tapatalk
    It works great.

    I had been using it before my bulging disc and it helped a ton with pain and pressure after my injury.

    Highly recommend them. The iron man one is cheapish and everything you need.

  7. #322
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    Upper loading. Worked in new stuff here she there. Lots of room to progress now.

    Incline was stuck for a couple weeks so I backed the weight off a bit.

    One arm Bb row (bar not counted) - 125*11, 125*7
    Close grip low cable row (surprise here...thought it would be heavier) - stack *11
    Incline Smith - 335(-30)*10(+4), 335(+20)*7(-3)
    DC set - 215*19(+7)/7(+2)/4
    Cable fly DC set - 60(+5)*15/7/5
    Reverse machine shoulder press - 105kg(+10kg)*7(-8), 95kg*10(+10
    Rear delt cable fly DC - 20*25/12/7
    Db skull crushers - 35*15(+1), 35*12(+1)

  8. #323
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    Lower loading

    Good session. Had to change the machine I used for single leg Leg press and I had wicked lower back pumps so no stiff legs.

    Used a reverse band on hacks and my knees thanked me. Just enough tension at the bottom so I didn't feel like my knees were going to explode.

    Hack - 545*12(+2), 495*11(+1), 1.5's 225*13
    Single leg press - 110*25, 130*19
    Lying hamstring curl - 80kg*15, DC 80kg*12/6/4
    Calf Raise - 260*20, 19, 19, 16
    Dual handle cable curl - 60*14, 12, 11, 9

  9. #324
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    NY strip was on sale for 7.99lb so I grabbed a few.

    630g for dinner tonight. No carbs on this last meal off day.

  10. #325
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    Upper muscle rounds

    Hammer row - 320(+50)*22(-4), 270*23(+1)
    Reverse pec deck - 55kg*36, 55*23
    Flat machine press - 320*24(+2), 290*23(+3)
    Cage press - 100(+30)*23(-3)
    Cuff lateral - 27.5(+5)*24(-2)
    Close Ez curl - 90(+10)*23
    Jm press (different machine) - 130*25

    Good session. Running on no sleep but training was still great.

    The reverse pec deck is new this week. I don't really like the machine but it felt good today since i decided against rack pulls. The chest press felt extra great for some reason, just a good connection I guess.

    Hopefully I sleep a ton tonight.

  11. #326
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    This is a typical training day meal these days. Food choices change depending on meal but, the macros and calories are pretty consistent besides fats which aren't any higher then this and usually lower.

    I will have 5 of these type meals, my post training shake which is around 250g carbs and 30g protein, my intra 60c and a muffin pre workout so, 5kish calories? I don't track them dunno.

    Off days I cut carbs in half or so and add a sixth solid meal instead of the shake, muffin and intra.

    No real free meals on plan but, if I want something I'll have it. That doesn't really happen often and if it does its a few cookies or something.

    No cardio anymore. I will start cardio back eventually because I am out of shape cardiovascullary and can't go very far without being winded.

    Body is staying decently hard still. High weight this week was 252 but it's a much improved 252 from last off season. I can see a lot less fat in my lower back so I'm happy so far. It's taking more time to see the weight increase vs when I was working with dusty but, I feel better, seem to look better and I'm not using any insulin yet. I could be tricking myself though since I made very good progress during my time with him.

    Also, considering I am seeing the big increases in strength compared to before my back issue and, form has gotten much better, it's all telling me I'm moving in the right direction at a good pace.

    I will see how things go over the next couple months. In March my wife and I are going on a week vacation to Colorado and when we get back I might pick a show. Nothing set in stone and I want to make noticeable improvements before I get back on stage.

    Meal was -

    300g sweet potato
    250g 93/7 beef
    A piece of fruit

    60p
    90c
    18f
    762 calories




  12. #327
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    Did some lower muscle rounds couple days ago. Went well.

    Today was upper loading

    Cybex row - 270*14(+3), 270*10(+1)
    Db rows - 90's(+5) *11(-1), 90(+5)*10
    Flat machine press - 380(+20)*13, 380(+20)*10(+1)
    DC fly - 70*16(+1)/8(+1)/4
    Db shoulder press - 90*16(+6)
    Lateral - 50*13, 35(-10)*12(+3)
    Shrugs - 225*12*5

  13. #328
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    Lower loading.

    Lower back felt iffy today so I pulled weight back on my top set of squats and slowed that tempo, then left that weight for the second set instead of backing off.

    Safety bar squats 4 count eccentric - 365*15, 365*14
    Low close machine leg press - 270*18(+2), 270*16(+2)
    Adductor DC - 170*20(+1)/10(+1)/5(+1)
    Hs SLDL - 450*14(+1) 360*14(+2)

    Arm stuff

  14. #329
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    Yday was upper muscle rounds. Don't have my book but, got stronger across the board. I took rows out so I didn't bother my back though.

    Today was lower muscle rounds

    1 leg leg press - 190(+10)*23/ 22
    Seated leg curl - 120(+10)*23, 95*22
    Low close lp - 240*25(+2), 240*23(+1)
    Adductor/Abductor - 170*24(+1),25(+2)
    Long handle cable curls - 66*24(+1)
    Seated Ez curl - 70*23
    Calf Raise - 190*24,22, 22
    Last edited by Montego1; 01-18-2021 at 09:54 PM.

  15. #330
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    Quote Originally Posted by Montego1 View Post
    It works great.

    I had been using it before my bulging disc and it helped a ton with pain and pressure after my injury.

    Highly recommend them. The iron man one is cheapish and everything you need.
    just purchased one from Amazon, thanks for the recommendation.

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