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Big D’s Epic Comeback Log

PULL Day

Great day at the gym. Loving every minute of it.

Back off sets to failure after all working sets on all back and chest exercises this week.

Added a few pics for reference to where I’m at.

Weight this morning: 206.5

Straight Arm Cable Pullover (Lat Prayers)
2x14x66
1x8x61.6 back off set to failure

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x12x82
1x8x71 back off set to failure

Seated Cable Rows
Med. Grip/Elbows Tight
3x12x170
1x13x148 back off set to failure

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x13x165
1x10x148 back off set to failure

Wide Grip Lat Cable Pulldowns
2x11x165
1x10x148 back off set to failure

Dumbbell Kelso Shrugs
3x14x55

Standing Dual Cable Bicep Curls
3x14x37

Standing EZ Bar Cable Curls
3x13x55

Abs: Cable Crunches
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
 

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Leg B Day (Hamstring Focused)

It was slow to get the old body warmed up today. Honestly, I wasn’t feeling great to begin the workout. But, I could hear my old football coach was screaming in my ear, “you fucking pussy, time to go to work!” Thankful I was hearing voices this morning. 🤣 Ended up having a really good workout. Powered through the cardio and got it done.

Weight: 206.4

Seated Leg Curls
3x13x160

Leg Extensions
3x14x185

Raised Front Foot DB Split Squats
4x12x35

Leg Press (Foot Placement High and Wide)
3x18x255

Reverse Lunges
3x12x30

Machine Hip Adductors
MYO Reps after last working set
2x15x185

Leg Press Machine Calf Presses
3x14x485

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
 
Upper Day

Fasting Weight: 207.1

Out of town for work. So at a different gym. Not ideal. But not too bad. Was able to make everything work with only one adjustment to my normal routine. Nutrition is a little tough while traveling. But keeping it within the macros Ben while not having my normal resources. I really hate not having my normal routine but that’s just life. Sometimes you have to pivot and go plan B.

Workout was awesome. Literally roasted side delts today. I might need help dressing myself this morning! 🤣

Intensifier this week is AMRAP routine on all side delts exercises.


Machine Lateral Raises (AMRAP’s)
1x12x90
1x21x90
1x14x90
1x10x90
1x10x90
1x10x90
1x21x90
1x14x90
1x10x90
1x6x90

I’m toast! 😵 🤣

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press
2x10x80

Seated Machine Overhead Shoulder Press
3x12x90

Standing Cable Crossover Fly’s
2x15x57

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
2x12x82

Chest Supported Hammerstrength ISO Rows
Close Grip/Elbows Tight
2x10x80

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x10x110

Preacher Curls
4x12x70

Close Grip Bench Press
4x12x135

Abs: Cable Crunches
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
 
Legs A (Quad Focused)

Fasted Weight: 207.7

Was out of town for work the last three days. Never been so glad to be home with all my usual resources and especially my normal routine. Normally today is my rest day but I swapped it out to yesterday because my schedule with work was just too busy to fit my normal leg day in and I did it today. Good workout.

Seated Leg Curls
3x14x160

Leg Extensions
3x15x185

Hack Squats
3x10x185

Leg Press (lower, narrower foot placement)
3x13x425

Raised Front Foot DB Split Squats
2x13x40

Machine Adductors
2x15x185

Leg Press Machine Calf Raises
3x15x485

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 137 bpm
 
PUSH Day

Workout this morning was intense. Very satisfying. Was able to push HARD. Strength is definitely bumping up some.

Fasted Weight: 208.1

AMRAPs on side delts

Standing Cable Lateral Raises (AMRAP Sets)
1x12x20
1x20x20
1x14x20
1x11x20
1x8x20
1x4x20
1x14x20
1x9x20
1x9x20
1x5x20

Hammer Strength ISO Lateral Incline Chest Press
3x10x80

Hammer Strength ISO Lateral Flat Chest Press
3x11x82.5

Standing Cable Chest Fly’s
2x12x60

Reverse Cable Fly’s
3x14x20

Standing WG EZ Bar Upright Rows
2x10x85

Overhead Triceps Cable Extensions
3x14x60

30% Incline EZ Bar French Press
2x14x65

Abs: Cable Crunch
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135 bpm
 
PULL Day

Another solid pull day. Feeling much stronger on the whole. It feels great for sure. Went up on weight with several exercises and things felt good.

Weight this morning: 209.1

Straight Arm Cable Pullover (Lat Prayers)
2x14x66
1x8x61.6 back off set to failure

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x12x82
1x8x71 back off set to failure

Seated Cable Rows
Med. Grip/Elbows Tight
3x12x170
1x13x148 back off set to failure

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x13x165
1x10x148 back off set to failure

Wide Grip Lat Cable Pulldowns
2x11x165
1x10x148 back off set to failure

Dumbbell Kelso Shrugs
3x14x55

Standing Dual Cable Bicep Curls
3x14x37

Standing EZ Bar Cable Curls
3x13x55

Abs: Cable Crunches
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
 
Please disregard previous post. It didn’t update properly.



PULL Day

Another solid pull day. Feeling much stronger on the whole. It feels great for sure. Went up on weight with several exercises and things felt good.

Weight this morning: 209.1

Straight Arm Cable Pullover (Lat Prayers)
2x15x66

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
2x12x82

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
2x12x170

Dumbbell Kelso Shrugs
3x15x55

Standing Dual Cable Bicep Curls
3x15x37

Standing EZ Bar Cable Curls
3x14x55

Abs: Machine Crunches
4x15x295

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 140 bpm
 
Leg B Day (Hamstring Focused)

Check-in went ok today. I picked up a little more than a pound this week on my daily average weight. So macros stay the same and hoping the body cooperates and catches up.

Intensifier this week to be performed in lieu of normal working sets on Incline Chest Press, 1 row of choice, and either Hack Squat or Leg Press:

FIRST 5X (3+3+3+3+3) + 15 SEC. INSTRASET REST

Rest 3 minutes between clusters

SECOND 5X (3+3+3+3+3) + 20 SEC. INSTRASET REST

Fasting Weight: 210

Lying Leg Curls
3x13x125

Leg Extensions
3x12x190

Raised Front Foot DB Split Squats
4x13x35

Leg Press (Foot Placement High and Wide)
3x19x255

Reverse Lunges
3x13x30

Machine Hip Adductors
MYO Reps after last working set
2x15x185

Leg Press Machine Calf Presses
3x10x500

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
 
Upper Day

Fasting Weight: 211

Intense workout.

Intensifier this week is MYO Sets on Incline Press, and Choice of Row


Machine Lateral Raises
3X10x105

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
10x3x95

DB Overhead Shoulder Press
3x14x40

Standing Cable Crossover Fly’s
2x13x60

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
2x8x88

Chest Supported Hammerstrength ISO Rows
Close Grip/Elbows Tight (MYO Sets)
10x3x100

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x11x110

Preacher Curls
4x12x70

Close Grip Bench Press
4x13x105

Abs: Cable Crunches
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 133
 
Legs A (Quad Focused)

Fasted Weight: 209.4

Sleep wasn’t great last night. Don’t took a minute to get going. But turned out to be a good workout minus the near fight I almost had in the sauna post workout. 🤣

MYO sets on Leg Press this AM

Lying Leg Curls
3x14x120

Leg Extensions
3x13x190

Hack Squats
3x11x185

Leg Press (lower, narrower foot placement)
10x3x550

Raised Front Foot DB Split Squats
2x14x40

Machine Adductors
2x15x185

Leg Press Machine Calf Raises
3x11x500

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm
 
Didn’t get a chance to post yesterday. So this is Thursday’s PUSH day.

PUSH Day

Good workout! No complaints.

Fasted Weight: 210.5

MYO Sets on incline chest press.

Standing Cable Lateral Raises
4x12x25

Hammer Strength ISO Lateral Incline Chest Press
10x3x95 MYO Sets

Hammer Strength ISO Lateral Flat Chest Press
3x8x90

Machine Chest Fly’s
2x14x165

Machine Rear Delt Fly’s
3x12x100

Standing WG EZ Bar Upright Rows
2x11x85

Overhead Triceps Cable Extensions
3x15x60

30% Incline EZ Bar French Press
2x15x65

Abs: Cable Crunch
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 140 bpm
 
PULL Day

Great day to be in the gym putting in the work.

Weight this morning: 211.9

MYO Sets on Cable Rows

Straight Arm Cable Pullover (Lat Prayers)
2x12x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
3x9x88

Seated Cable Rows
Med. Grip/Elbows Tight MYO Sets
10x3x209

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
3x9x170

Wide Grip Lat Cable Pulldowns
2x13x170

Dumbbell Kelso Shrugs
3x12x60

Standing Dual Cable Bicep Curls
3x12x40

Standing EZ Bar Cable Curls
3x15x55

Abs: Machine Crunches
4x15x295

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 137 bpm
 

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Leg B Day (Hamstring Focused)

Check-in went ok today. Macros stay the same. Coach said everything is tracking the way it should. Now, time to get back to work!

Fasting Weight: 209.9

Seated Leg Curls
3x15x160

Leg Extensions
3x14x190

Raised Front Foot DB Split Squats
4x15x35

Leg Press (Foot Placement High and Wide)
10x3x450

Reverse Lunges
3x15x30

Machine Hip Adductors
MYO Reps after last working set
2x15x185

Leg Press Machine Calf Presses
3x12x500

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 124 bpm
 
Upper Day

Fasting Weight: 211.9

Fantastic workout today. Got 8 hours of sleep and increased weight on several exercises by 10-20 pounds. Pushed to failure on every last set. Felt SO good!

No intensifiers this week.


Machine Lateral Raises
3X11x105

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
2x10x90

Machine Overhead Shoulder Press
1x10x95
1x10x100
1x10x110

Standing Cable Crossover Fly’s
2x15x60

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
2x10x88

Chest Supported Hammerstrength ISO Rows
Close Grip/Elbows Tight (MYO Sets)
2x12x235

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
2x8x125

Preacher Curls
4x13x70

BB Close Grip Bench Press
4x13x135

Abs: Cable Crunches
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 135
 
Legs A (Quad Focused)

Fasted Weight: 209.7

Sleep could have been better last night. Leg day is always a little brutal the first few exercises, but got good and warm and had a good leg day. Cardio was challenging as always on leg days. 😁


Seated Leg Curls
3x12x165

Leg Extensions
3x15x190

Hammer Strength ISO Plate-Loaded Belt Squat
3x12x360

Leg Press (lower, narrower foot placement)
3x12x460

Raised Front Foot DB Split Squats
2x12x45

Machine Adductors
2x15x185

Leg Press Machine Calf Raises
3x13x500

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 136 bpm
 
Rest Day

Fasted Weight: 213

Wales treadmill 4.39 miles and got close to 10k steps. Hoping to hit over 14k steps for the day and then time to go to work tomorrow. 😁
 
Dude, nice steady weight gain. Is it as hard for you to see the scale go up as it is for me? My inner fat self really struggles even though I know that’s the goal
 
xstah said:
Dude, nice steady weight gain. Is it as hard for you to see the scale go up as it is for me? My inner fat self really struggles even though I know that’s the goal
Click to expand...

Let’s see, there MAY be some that would say I might be a bit sensitive to it. 🤨

But I’n working very hard at being level headed about it because logically I know the weight has to go up. And I want to get big so there’s that. So, Coach will drive this thing and I have to guest the process and know he’s got me covered and we can course correct anything that isn’t supposed to happen. Already been through a cut and know that any fluff that comes with all this muscle coaches goi g to help me build, we will take it out! I got into my head about it. It steals your joy and that’s sucks ass. So the plan is this. I take care of my responsibilities of nutrition, training, and rest. Coach is gonna sweat the rest of it. I’m going to get back to the business of having fun with what I love.

But, yep. I feel ya.
 
Don’t think. Just execute. That’s the ticket. Ketchup has you in a good place. Gonna see you on stage before you know it ;)


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