Big D’s Epic Comeback Log

[BigD9795]

Rest Day!!!!

Just put in about 8,000 steps on the treadmill. Got 8:45 sleep last night!!! Amazing. Feels great. Push day tomorrow!

 

[BigD9795]

Reverse Out PUSH Day

MYO Reps on all Lat Raises and Chest Exercises

Cable Lateral Raises
4x13x20

Hammer Strength ISO Lateral Incline Chest Press
3x10x70

Hammer Strength ISO Lateral Flat Chest Press
3x9x82.5

Standing Cable Chest Fly’s
2x12x47

Reverse Cable Fly’s
3x12x20

Standing WG EZ Bar Upright Rows
2x10x85

Overhead Triceps Cable Extensions
3x12x60

30% Incline EZ Bar French Press
2x12x60

Abs: Flutter Kicks
4x20

Cardio: Elliptical
35 min. + 2 min. Cool Down
Avg. HR: 131 bpm

 

[BigD9795]

Reverse Out PULL Day

Today I feel a little fatigued. Not bad. Seek to get a little bit fatigued near the end of the week. But training intensity is up. Hyper focused on good form more than heavier weights each day. Making sure that lifting tempo is good with a 1-2 second concentric, good squeeze and pause, then 2-3 second eccentric. Got some good sleep. Feeling good about everything.

Weight this morning: 203

Straight Arm Cable Pullover (Lat Prayers)
2x13x66

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x8x82

Seated Cable Rows
Med. Grip/Elbows Tight
3x10x187

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x8x170

Wide Grip Lat Cable Pulldowns
2x10x148

Dumbbell Kelso Shrugs
3x13x50

Standing Dual Cable Bicep Curls
3x13x33

Standing EZ Bar Cable Curls
3x13x50

Abs: Crunch Machine
4x20x295

Cardio: Elliptical
35 min. + 2 min. Cool Down
Avg. HR: 131 bpm

 

[BigD9795]

Reverse Out Leg B Day (Hamstring Focused)

Things are going really well. Energy is good. Training is good. Check-in went well. Next week we leave macros alone and decrease cardio by 5 minutes to 30 min. + 2 min. Cool Down. Good things are coming.

Weight: 200.00

Seated Leg Curls
3x14x150

Leg Extensions
3x14x170

Raised Front Foot DB Split Squats
4x12x30

Leg Press (Foot Placement High and Wide)
3x19x270

Reverse Lunges
3x15x25

Machine Hip Adductors
MYO Reps after last working set
2x15x185

Seated Leg Press Machine Calf Presses
3x11x475

Cardio: Elliptical
35 min. + 2 min. Cool Down
Avg. HR: 130 bpm

 

[BigD9795]

Reverse Out UPPER Day

Got over 7 hours of sleep. Today felt good. FST7 Reps toasted shoulders, Back, and Chest.

This week’s changes are as follows:

No Macro Changes

Decrease cardio to 32 minutes (30 + 2 min. Cool Down)

Intensifiers: FST7 Reps on the following:
Leg Ext
Leg Curls
Chest Flyes
Row of your choice
Side Delt Raises
Calve Raises

Machine Lateral Raises
3x13x100

Hammer Strength ISO Lateral Incline Bench Press
2x11x70

Seated Overhead Dumbbell Shoulder Press
3x12x40

Standing Cable Crossover Fly’s
2x13x47

Single Arm Lat Cable Pulldowns
2x9x82

Chest Supported Machine Rows (FST7 Reps after last working set)
2x10x240

Chest Supported T-Bar Rows
2x10x115

Preacher Curls
4x13x75

Close Grip Bench Press
4x12x95

Abs: Ab Crunch Machine
4x15x295

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 135 bpm

 

[BigD9795]

Reverse Out Leg A Day (Quad Focused)

Today was a grind. FST7 reps were lighting me up.

Weight: 202.6

Seated Leg Curls (plus FST7 Reps)
3x15x150

Leg Extensions (plus FST7 Reps)
3x13x175

Hack Squats
3x11x230

Leg Press (Lower Foot Placement)
3x14x450

Raised Front Foot DB Split Squats
2x12x40

Machine Hip Adductor
2x15x185
MYO Reps

Seated Machine Calf Raises (plus FST7 reps)
3x12x475

Abs: Vertical Knee Raises
4x15

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 127

 

[BigD9795]

Rest Day today. Got up and walked 3 miles and will get plenty more steps in today. Then I think maybe a nap.

 

[BigD9795]

Good morning!

Reverse-Out Push Day

Workout was brutal in some ways but CRAZY GOOD! Had FST7 Intensifiers on Lat Raises and Chest Fly’s. COOKED! I’ve been paying attention to my coach and checking my ego at the door. I’m always trying to either increase reps or weight or both. Lately, I know that I’m trying to increase weight too fast that my lifting tempo and firm has suffered a bit. So I’ve backed off increasing the weight too fast. Lowered the weights some and hyper focused on lifting form, tempo, and intensity. About a 2 second concentric, pause, then 2-3 second eccentric. I can tell such a difference in doing this. Definitely the approach I need to take before moving up in weight too fast.

This AM’s Fasted Weight: 201.3

Cable Lateral Raises
4x14x20
+ FST7 Reps

Hammer Strength ISO Lateral Incline Bench Press
(Plate Loaded)
3x12x65

Dumbbell Bench Press
3x12x60

Standing Cable Chest Fly’s
2x14x47
+ FST7 Reps

Reverse Cable Fly’s
3x18x17

Wide Grip Standing EZ Bar Upright Rows
2x11x85

Overhead Triceps Cable Extensions
3x13x60

30% Imcline EZ Bar French Press
2x13x60

Abs: Flutter Kicks
4x20

Post Workout Cardio: Elliptical
30 min. + 2 min. Cool Down

Attaching a few pics from this morning. FST7 reps had the shoulders pumped pretty nice. Or at least I thought so.

 

[BC22]

Good morning!

Reverse-Out Push Day

Workout was brutal in some ways but CRAZY GOOD! Had FST7 Intensifiers on Lat Raises and Chest Fly’s. COOKED! I’ve been paying attention to my coach and checking my ego at the door. I’m always trying to either increase reps or weight or both. Lately, I know that I’m trying to increase weight too fast that my lifting tempo and firm has suffered a bit. So I’ve backed off increasing the weight too fast. Lowered the weights some and hyper focused on lifting form, tempo, and intensity. About a 2 second concentric, pause, then 2-3 second eccentric. I can tell such a difference in doing this. Definitely the approach I need to take before moving up in weight too fast.

This AM’s Fasted Weight: 201.3

Cable Lateral Raises
4x14x20
+ FST7 Reps

Hammer Strength ISO Lateral Incline Bench Press
(Plate Loaded)
3x12x65

Dumbbell Bench Press
3x12x60

Standing Cable Chest Fly’s
2x14x47
+ FST7 Reps

Reverse Cable Fly’s
3x18x17

Wide Grip Standing EZ Bar Upright Rows
2x11x85

Overhead Triceps Cable Extensions
3x13x60

30% Imcline EZ Bar French Press
2x13x60

Abs: Flutter Kicks
4x20

Post Workout Cardio: Elliptical
30 min. + 2 min. Cool Down

Attaching a few pics from this morning. FST7 reps had the shoulders pumped pretty nice. Or at least I thought so.

Looking GREAT my man!!

 

[Meetketchup]

Looking GREAT my man!!

I agree.

 

[BigD9795]

Reverse Out Pull Day

Today was a bit challenging. I was up throughout the night smoking BBQ meats for for the 4th of July festivities this evening. So sleep was not where it should have been. Got about 5 hours off and on. But we still got it done.

Fasting Weight: 203.1

Straight Arm Cable Pullover (Lat Prayers)
2x14x66

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x10x77

Seated Cable Rows
Med. Grip/Elbows Tight
3x11x165
FST7 Reps

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x9x165

Wide Grip Lat Cable Pulldowns
2x11x148

Dumbbell Kelso Shrugs
3x14x50

Standing Dual Cable Bicep Curls
3x14x33

Standing EZ Bar Cable Curls
3x14x50

Cardio: Elliptical
35 min. + 2 min. Cool Down
Avg. HR: 118 bpm

 

[BigD9795]

Reverse Out Leg B Day (Hamstring Focused)

Got a later start than normal today because of the 4th of July festivities last night. Good gym session. Gym was WAY TOO BUSY!!!! But got it done and feeling pretty good. Today is check-in day so I am excited to see what coach has planned next!!!!

Weight: 202.2

Lying Leg Curls
3x15x110
FST7 Reps

Leg Extensions
3x14x175
FST7 Reps

Raised Front Foot DB Split Squats
4x12x30

Leg Press (Foot Placement High and Wide)
3x20x250

Reverse Lunges
3x12x25

Machine Hip Adductors
MYO Reps after last working set
2x15x185

Seated Machine Calf Presses
3x12x135
FST7 Reps

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 131 bpm

 

[Bamm-bamm]

Reverse Out Pull Day

Today was a bit challenging. I was up throughout the night smoking BBQ meats for for the 4th of July festivities this evening. So sleep was not where it should have been. Got about 5 hours off and on. But we still got it done.

Fasting Weight: 203.1

Straight Arm Cable Pullover (Lat Prayers)
2x14x66

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x10x77

Seated Cable Rows
Med. Grip/Elbows Tight
3x11x165
FST7 Reps

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x9x165

Wide Grip Lat Cable Pulldowns
2x11x148

Dumbbell Kelso Shrugs
3x14x50

Standing Dual Cable Bicep Curls
3x14x33

Standing EZ Bar Cable Curls
3x14x50

Cardio: Elliptical
35 min. + 2 min. Cool Down
Avg. HR: 118 bpm

What all did you smoke?

 

[BigD9795]

What all did you smoke?

Just a few pics. Too much meat to take pics of all of it. Baby back ribs, pulled pork, burgers, chicken titties, salmon. All of that in the amount needed to feed a small army. I enjoyed the chicken titties and salmon. Everyone else got more fat eating the pork!!!

 

[Bamm-bamm]

Just a few pics. Too much meat to take pics of all of it. Baby back ribs, pulled pork, burgers, chicken titties, salmon. All of that in the amount needed to feed a small army. I enjoyed the chicken titties and salmon. Everyone else got more fat eating the pork!!!

Looks good!!

 

[TommyJam]

Good morning!

Reverse-Out Push Day

Workout was brutal in some ways but CRAZY GOOD! Had FST7 Intensifiers on Lat Raises and Chest Fly’s. COOKED! I’ve been paying attention to my coach and checking my ego at the door. I’m always trying to either increase reps or weight or both. Lately, I know that I’m trying to increase weight too fast that my lifting tempo and firm has suffered a bit. So I’ve backed off increasing the weight too fast. Lowered the weights some and hyper focused on lifting form, tempo, and intensity. About a 2 second concentric, pause, then 2-3 second eccentric. I can tell such a difference in doing this. Definitely the approach I need to take before moving up in weight too fast.

This AM’s Fasted Weight: 201.3

Cable Lateral Raises
4x14x20
+ FST7 Reps

Hammer Strength ISO Lateral Incline Bench Press
(Plate Loaded)
3x12x65

Dumbbell Bench Press
3x12x60

Standing Cable Chest Fly’s
2x14x47
+ FST7 Reps

Reverse Cable Fly’s
3x18x17

Wide Grip Standing EZ Bar Upright Rows
2x11x85

Overhead Triceps Cable Extensions
3x13x60

30% Imcline EZ Bar French Press
2x13x60

Abs: Flutter Kicks
4x20

Post Workout Cardio: Elliptical
30 min. + 2 min. Cool Down

Attaching a few pics from this morning. FST7 reps had the shoulders pumped pretty nice. Or at least I thought so.

I just got caught up with your log.
Looking strong AF my man. nice work!

 

[BigD9795]

Today was a Rest Day

Today was a good day. Good recovery time. Took it easy. Took a nap. Going to bed on time.

Today is the last day of my Reverse Out. Check-in went well and it is now time to go all out balls to the wall and have some fun.

Cycle for now is as follows:

500 Test E per week
350 Primo E per week
2iu HGH ED 30 min. Prior to bed time
No AI

I will be injecting EOD to keep serum levels nice and steady and injection volume more reasonable.

Tomorrow is Day 1 of my Epic Comeback Cycle. Coach has a great cycle planned out and I will be in full on GO mode for this part of the journey starting tomorrow.

Also, Purity Source Labs (PSL) has allowed me to join their team as a Sponsored Athlete. I am excited to be a part of their team and have the best coaching and great support from a long time trusted source. Thank you, @Meetketchup and @Vision for making all of this possible. Your support and encouragement as well as that of this community have been a huge blessing to me. Time to get back to work!

Now LFG!!!!!

 

[BigD9795]

Comeback Blast - Upper Day 1

Fasting Weight: 201.3

Got some really nice rest yesterday including a good nap. Felt really solid today during workout. Was chomping at the bit to get to the gym. Excited to start this cycle. I think that was my edge this morning. Just the adrenaline from getting started. I’m sure I will start to feel the improvements from the cycle within the next week or two.

Carb bump this week of 25g. I’ll start that Thursday.


Machine Lateral Raises
3x14x100

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x12x70

Seated Overhead DB Shoulder Press
3x12x40

Standing Cable Crossover Fly’s
2x15x47

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x9x82

Chest Supported Machine Rows
Close Grip/Elbows Tight
2x11x240

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x11x115

Preacher Curls
4x14x70

Close Grip Smith Machine Bench Press
4x13x110

Abs: Ab Crunch Machine
4x15x295

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 145

 

[BigD9795]

Comeback Blast - Legs A (Quad Focused)

Fasted Weight: 201.7

Pushed really hard yesterday. Tweaked my left shoulder. And that’s my good one. I don’t think it’s serious but it is definitely very sore today. Glad it was leg day today and rest day tomorrow. Hopefully, it will be feeling good again by Thursday. Today was good. Tough day, but productive. Endurance is definitely coming up. Appetite is increasing. Everything seems to be going exactly as it should.

Seated Leg Curls
3x12x155

Leg Extensions
3x15x175

Hack Squats (AKA - Satan’s Spawn - )
3x12x180

Leg Press
3x15x410

Raised Front Foot DB Split Squats
2x13x35

Machine Adductors
2x15x185

Leg Press Machine Calf Raises
3x13x475

Abs: Ab Crunch Machine
4x15x295

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 135bpm

 

[BigD9795]

Rest Day

Had decent sleep last night. Just over 7 hours. Got up and went to the gym. Did some light stretching and mobility exercises. Especially on the shoulders. Left shoulder is feeling much better this morning. Thankful for that. Got on the treadmill and walked 3.25 miles. Got some good steps in. 8000 for the day so far but the day is still young. Should top well over 10k steps for the day. Plan is to take a nap or two and get some extra sleep and rest to get ready for Push day tomorrow. Will monitor how the sore shoulder is feeling and modify training on them if needed. Don’t want to get derailed early in this blast. Want to push hard, but will need to stay smart at the same time. The long haul is where it’s at.

 

[BigD9795]

Good morning!

Push Day

Getting a late start to posting this today. Workout was good this morning. Left shoulder was sore and a bit weaker than normal, it made adjustments with the weight a little and pushed through. This afternoon feels ok. So I think by next week it should be back to normal. Get past Pull day tomorrow and I anticipate it will go well. Beyond that, the shoulder will get good rest going into next week. The cycle is starting to saturate well and I can tell the body is adjusting. But feeling better every day.

This AM’s Fasted Weight: 203.5

Cable Lateral Raises
4x15x15

Hammer Strength ISO Lateral Incline Bench Press
(Plate Loaded)
3x8x75

Hammer Strength ISO Lateral Flat Bench Press
(Plate Loaded)
3x12x70

Seated Cable Chest Fly’s
2x15x43

Reverse Cable Fly’s
3x19x17

Wide Grip Standing EZ Bar Upright Rows
2x12x70

Overhead Triceps Cable Extensions
3x14x55

30% Imcline EZ Bar French Press
2x14x50

Abs: Flutter Kicks
4x20

Post Workout Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 137 bpm

 

[BC22]

Good morning!

Push Day

Getting a late start to posting this today. Workout was good this morning. Left shoulder was sore and a bit weaker than normal, it made adjustments with the weight a little and pushed through. This afternoon feels ok. So I think by next week it should be back to normal. Get past Pull day tomorrow and I anticipate it will go well. Beyond that, the shoulder will get good rest going into next week. The cycle is starting to saturate well and I can tell the body is adjusting. But feeling better every day.

This AM’s Fasted Weight: 203.5

Cable Lateral Raises
4x15x15

Hammer Strength ISO Lateral Incline Bench Press
(Plate Loaded)
3x8x75

Hammer Strength ISO Lateral Flat Bench Press
(Plate Loaded)
3x12x70

Seated Cable Chest Fly’s
2x15x43

Reverse Cable Fly’s
3x19x17

Wide Grip Standing EZ Bar Upright Rows
2x12x70

Overhead Triceps Cable Extensions
3x14x55

30% Imcline EZ Bar French Press
2x14x50

Abs: Flutter Kicks
4x20

Post Workout Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 137 bpm

Looking great my man!

 

[Meetketchup]

Is that some shoulder separation starting?

 

[BigD9795]

Is that some shoulder separation starting?

Let’s blow them up!!!

 

[BigD9795]

Pull Day

Things are going well. I’m starting to feel better and better every day as the cycle saturates more. Definitely feeling fuller and starting to notice visual changes as well. Weight is starting to trend up a little as expected. Great workout this morning. Left shoulder is feeling fine and the other one is barking at me a bit, but nothing too out of the ordinary.

Fasting weight: 203.7

Straight Arm Cable Pullover (Lat Prayers)
2x15x61.6

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x11x82

Seated Cable Rows
Med. Grip/Elbows Tight
3x12x165

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x10x165

Wide Grip Lat Cable Pulldowns
2x12x148

Dumbbell Kelso Shrugs
3x15x50

Standing Dual Cable Bicep Curls
3x15x33

Standing EZ Bar Cable Curls
3x15x50

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 142 bpm

 

[BigD9795]

Reverse Out Leg B Day (Hamstring Focused)

Check-in with Coach went well today. Weight trended up a bit. About a half a pound. Cycle is going well. Waiting for full saturation and starting to feel a little extra in the tank as body adjusts to the new hormonal changes. Overall, with the latest carb bump and starting my cycle this week I’m feeling good. Excited to feel even more energy, strength, and endurance start to ramp up as we enter the second week on blast. No change in macros or cardio this week. Intensifier this week is a back off set on all back exercises. Let’s go!!!!

Weight: 201.9

Lying Leg Curls
3x12x125

Leg Extensions
3x12x180

Raised Front Foot DB Split Squats
4x13x30

Leg Press (Foot Placement High and Wide)
3x15x255

Reverse Lunges
3x13x25

Machine Hip Adductors
MYO Reps after last working set
2x15x185

Seated Leg Press Calf Presses
3x14x475

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 135 bpm

 

[BigD9795]

Rest Day

Did some active recovery. Walked treadmill 3.2mph for 3.5 miles. Stretching and mobility. Some shoulder rehab exercises. Sitting at a little over 8K steps for the day. Resting up for Upper day tomorrow. Let’s go!!!

 

[BigD9795]

Upper Day

Fasting Weight: 203.8

Got a solid 7.6 hours sleep last night. Shoulders felt pretty good today. Still easing back into the normal weights for them. Gotta keep them in good shape and avoid any injury downtime. Today felt good. Body is adjusting well to the uptake on my cycle. Better every day.

Back off set after the last working set of every back exercise.


Machine Lateral Raises
3x15x80

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x8x75

Seated Machine Overhead Shoulder Press
1x10x80
1x10x90
1x10x100

Standing Cable Crossover Fly’s
2x13x53

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight
2x12x77
1x12x66

Chest Supported Machine Rows
Close Grip/Elbows Tight
2x12x230
1x12x200

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x12x100
1x12x90

Preacher Curls
4x15x60

Close Grip Smith Machine Bench Press
4x14x100

Abs: Flutter Kicks
4x20

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 140

 

[BigD9795]

Legs A (Quad Focused)

Fasted Weight: 205.5

Solid sleep last night. Love it when I get decent rest. Cycle is saturating well. Weight is trending up a bit. I can definitely tell I’m feeling more full. I think this explains the weight trending up a bit. Not feeling bloated. Just feeling good. Feeling better daily. Shoulders feel a lot better today. Loving that. Loving the look I’m getting with fuller muscle bellies. Hoping maybe Coach will bump the carbs a bit more. Hunger is ramping up some. Overall, loving the process so far.

Lying Leg Curls
3x13x120

Leg Extensions
3x13x180

Hack Squats (AKA - Satan’s Spawn - )
3x13x180

Leg Press (lower, narrower foot placement)
3x10x425

Raised Front Foot DB Split Squats
2x14x35

Machine Adductors
2x15x185

Leg Press Machine Calf Raises
3x15x475

Cardio: Elliptical
30 min. + 2 min. Cool Down
Avg. HR: 130 bpm

 

[Meetketchup]

Weight is trending up a bit. I can definitely tell I’m feeling more full. I think this explains the weight trending up a bit. Not feeling bloated. Just feeling good. Feeling better daily. Shoulders feel a lot better today. Loving that. Loving the look I’m getting with fuller muscle bellies. Hoping maybe Coach will bump the carbs a bit more. Hunger is ramping up some

You don't add more carbs while weight is increasing. Thats how you get fat.