Astros 2009 comeback log

[Astro95]

Damn son! Now THAT is a proper way to destroy Leg A day. Felt good crushing the wheels again, didn't it?

It was great. I always look forward to leg day, best session yet. what do you think about seated calves over standing in the future? Not sure if dehydration or just legs being cooked on the calf raises towards the end, but couldn’t really isolate them. Wish I had a donkey calf machine.

 

[Meetketchup]

It was great. I always look forward to leg day, best session yet. what do you think about seated calves over standing in the future? Not sure if dehydration or just legs being cooked on the calf raises towards the end, but couldn’t really isolate them. Wish I had a donkey calf machine.

Seated claves are far inferior than standing or donkey. You want Gastrocnemius not soleus activation with a ridiculous deep and paused stretch.

 

[DirtyIron14]

I felt pretty good about my workout today, then I read this. Atleast you're not taking it easy on me.

 

[Astro95]

I felt pretty good about my workout today, then I read this. Atleast you're not taking it easy on me.

I’m close to half way there lol how you looking?
204.1 > 199.7

 

[Astro95]

Seated claves are far inferior than standing or donkey. You want Gastrocnemius not soleus activation with a ridiculous deep and paused stretch.

Gotcha. I’ll play with other leg machines see if I can target better. The smith with a pussy Zumba step to get the bottom stretch wasn’t it lol

 

[Meetketchup]

Gotcha. I’ll play with other leg machines see if I can target better. The smith with a pussy Zumba step to get the bottom stretch wasn’t it lol

If for some reason the seated does hit you better, than roll with it. There are NO absolutes in bodybuilding. Do what works for you in order to get that mind muscle connection. I trust your judgement.

 

[Astro95]

We got a 1st to lose 10lbs side bet going on @Meetketchup for context

 

[DirtyIron14]

I’m close to half way there lol how you looking?
204.1 > 199.7

Not good, I went the other way lol. Thought I could chill on the fasting....wrong. Gta turn up the intensity.

 

[Astro95]

If for some reason the seated does hit you better, than roll with it. There are NO absolutes in bodybuilding. Do what works for you in order to get that mind muscle connection. I trust your judgement.

Okay, I’ll swap next session and see how it feels.

 

[Astro95]

Not good, I went the other way lol. Thought I could chill on the fasting....wrong. Gta turn up the intensity.

I never tried fasting. How does it work for you, how long do you do it?

 

[DirtyIron14]

I never tried fasting. How does it work for you, how long do you do it?

I probably did it wrong but I would not eat for 14-16 hrs and made sure my workouts fell in that time frame. I think it worked well with going from over 235 to 210 in just over 5 weeks but it might of just been that I started working out constantly again and keto. I'm new to this whole taking my health serious. Trying to make my 40's like my 20's lol

 

[Astro95]

Seem to have caught a cold, it’s been pretty chilly in the morning especially at work in the middle of nowhere, hopefully it goes away quickly. We’re meal prepped for 2 more days at least.

 

[Rsomersjr]

Looking good brother. Excited to see this transformation. LFG!

 

[Astro95]

10/02 - fasted bw 200.8lbs - 4.5Hr sleep


Panatta lateral raises - 2 sets 1 RIR - 10-12

Wu - 44x20

1 - 77x12 +11lbs

2 - 88x12 - 1RIR

3 - 110x6 - 0RIR



Incline DB press - 2 sets 1 RIR - 10-12

Wu- 50lbsx10

1 - 70sx9 - 1RIR

2 - 65x6 - 0RIR

3 - 60x10 - 0RIR

(Mutilated this exercise)



Flat DB press - 2 sets 1 RIR - 10-12

1 - 60lbx12

2 - 65x10 - 1RIR

3 - 70lbx11 - 0RIR



Panatta machine fly - 2 sets 1RIR - 12-15

1 - 110x12

2 - 132x15

3 - 154x14 - 0RIR



Weighted machine dips - 2 sets 1 RIR - 10-12

1 - 160x12

2 - 190x11 - 1RIR

3 - 205x11 - 0RIR



Ez bar upright row - 1 set 1 RIR - 10-12

1 - 70lbx12

2 - 80lbx11.5 - 0RIR



Seated DB laterals - 2 sets 1 RIR - 12-15

1 - 22.5lbx15

2 - 25lbx12 - 1RIR

3 - 30x8 - 0RIR



Panatta French press

1 - 88lbx15

2 - 99lbx12 - 1RIR

3 - 110lbx14 - 0RIR

Decent session, had a training partner on this 1:30AM workout. Missed the ball on weight selection on bench, usually train solo with no distractions, just put on some tunes and 100% focus. Will have to adjust if he wants to keep training with me. Good overall, progressed a couple lifts so moving in the right direction at least aside from benching. No time for cardio, will hit it after work.

 

[aimanabolic]

Hell yeah workout out through a sickness

Glad you're back at it

 

[Astro95]

Hell yeah workout out through a sickness

Glad you're back at it

Yes sir, no excuses got a goal to reach.

 

[aimanabolic]

Yes sir, no excuses got a goal to reach.

Hell yeah, we can't let @Meetketchup down

 

[Astro95]

Hell yeah, we can't let @Meetketchup down

Lmfao not outta the gate let me get comfortable first

 

[Astro95]

Wednesday Morning - Legs

Seated Leg Curl (Machine)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 110 lbs x 14
Set 3: 110 lbs x 11

Leg Extension (Machine)
Set 1: 107.5 lbs x 8 [Warm-up]
Set 2: 207.5 lbs x 13
Set 3: 207.5 lbs x 10

Leg Press (Machine)
Set 1: 347 lbs x 5 [Warm-up]
Set 2: 527 lbs x 13
Set 3: 527 lbs x 11

Hack Squat (Machine)
"Left Knee acting up, not able to get full depth without pain."
Set 1: 215 lbs x 15
Set 2: 215 lbs x 13

Walking Lunges (Quad Focused)
Set 1: 60 lbs x 26
Set 2: 60 lbs x 20

Torso Rotation (Machine)
Set 1: 110 lbs x 20
Set 2: 110 lbs x 19
Set 3: 110 lbs x 18
Set 4: 110 lbs x 17

Upright Bike
"126/138"
Set 1: 3.6mi - 15min

Wrong log brother lol but nice workout hehehe

 

[aimanabolic]

Wrong log brother lol but nice workout hehehe

Oh fk, bro my leg day killed me. Sorry

 

[Astro95]

Oh fk, bro my leg day killed me. Sorry

It’s okay. Do you use knee sleeves on squats? I believe I have a torn meniscus at the least in my left knee or something else never gotten checked. Knee sleeves solve that issue for me.

 

[aimanabolic]

It’s okay. Do you use knee sleeves on squats? I believe I have a torn meniscus at the least in my left knee or something else never gotten checked. Knee sleeves solve that issue for me.

I do, I have a torn meniscus in my left knee. Had ACL reconstruction on it about 10 years ago.

 

[Astro95]

I do, I have a torn meniscus in my left knee. Had ACL reconstruction on it about 10 years ago.

Perhaps go to stiffer sleeves or wrap over them, see if it helps with pain. I can get away with your average sleeves that don’t really give much support, but I also have stiff sleeves for 1rep max squatting. Wraps over regular sleeves probably the quickest most comfortable approach.

 

[aimanabolic]

Perhaps go to stiffer sleeves or wrap over them, see if it helps with pain. I can get away with your average sleeves that don’t really give much support, but I also have stiff sleeves for 1rep max squatting. Wraps over regular sleeves probably the quickest most comfortable approach.

Oh these are about as stiff as I'll go without wraps, I got the Cerberus 9mm thick ones. I've actually not had any issues for a while with my knee, it just happens randomly where it gets agitated.

My goal is to eventually remove the sleeves altogether, any warmup sets I do, I do raw.

 

[Astro95]

Oh these are about as stiff as I'll go without wraps, I got the Cerberus 9mm thick ones. I've actually not had any issues for a while with my knee, it just happens randomly where it gets agitated.

My goal is to eventually remove the sleeves altogether, any warmup sets I do, I do raw.

Gotcha. Same here, hasn’t bothered me since I stopped squatting heavy raw. When it would get bad driving was unbearable, or simply being in a car for a long period of time. Squats forget it. Now as soon as I’m done with adductors/curls/extensions which have been the beginners to legs for a while the sleeves come on.

 

[aimanabolic]

Now as soon as I’m done with adductors/curls/extensions

I found that as long as I do hamstring curls before quads, my knees usually respond better. Definitely as I've built more leg muscle, the knee issues have gotten better.

Trying to avoid future surgeries if possible.

 

[MindlessWork]

I found that as long as I do hamstring curls before quads, my knees usually respond better. Definitely as I've built more leg muscle, the knee issues have gotten better.

Trying to avoid future surgeries if possible.

Or knee replacements. That would sure suck...

 

[Astro95]

Hit my 30min of cardio on the bike after work today. (No time in the AM) About to eat last meal of the day 118g of chicken breast, 153g of jasmine rice and 2 rice cakes. Tomorrow is my birthday AND luckily got the day off (as of now) so, will be catching up on some much needed sleep.




Also wanna give a shoutout to @StadaGear and Stada labs for stopping by the log and reaching out with support and a free sample of their Test C. Great bday present and gesture. Thanks!

 

[StadaGear]

Hit my 30min of cardio on the bike after work today. (No time in the AM) About to eat last meal of the day 118g of chicken breast, 153g of jasmine rice and 2 rice cakes. Tomorrow is my birthday AND luckily got the day off (as of now) so, will be catching up on some much needed sleep.

View attachment 150167


Also wanna give a shoutout to @StadaGear and Stada labs for stopping by the log and reaching out with support and a free sample of their Test C. Great bday present and gesture. Thanks!

View attachment 150168

Happy Birthday MoFo!!!!

 

[Astro95]

Happy Birthday MoFo!!!!

Looking forward to the birthday cake I won’t be able to eat thanks brother!