Becoming the Iron Lion

[Montego]

Great rest day today.

Decided to get some sun on this ole pasty white ass of mine.....30 minutes later I was burnt

Did yard work, cleaned up and organized a bit in the garage, Did some chores around the house, cooked some steaks and went on my walk.

Nothing hard but kept active so I wasn't a complete slug.

Woke up early (for me) to try and get my sleep schedule a bit better before I get back to work next week. After 18 years of being on nights or call, I can't fall asleep before 3am to save my life so I sleep till 9 or 10..... Since I've got to do a test Tuesday at 9am I gotta get my shit together. Plus those 2-3am phone calls to work 12b his are no good if you haven't been asleep since 9am lol.

Legs are still sore AF today. I haven't had DOMS this bad in years so I'm hoping they stop being dumb.

Push tomorrow!

 

[Montego]

Push today went well.

Took a weight progression on the pec deck, and Smith shoulder press.

Had rep increases on the nautilus press and the hammer wide chest press.

I pulled the backoff sets off the pec deck, Smith press and the hammer wide press since the opening two sets on the pec deck were perfectly dialed in. Also, since I'm getting old I don't need to be getting hurt pushing the weights up.

Probably taking tomorrow off since we've got family stuff going on and the wrist can probably use it.

This cereal was disappointing.... Sad day.

Post shake meal -

280g chicken breast
300g Jasmine Rice
100g pineapple
3g pink salt

 

[Montego]

Whew, I woke up on time this morning.

Had to go take a test so I could get back to work this morning so, I Had to get up at fucking 630..... It was awful

Also had to drive to the big city down town which was also awful. I haven't worked there in about 8 years and I forget how fucking miserable that drive used to be every day.

Anyways, aced the test and got home by 10. Stuffed my face with some cream of rice and protein then went to train legs about an hour after.

Session went really well. The knees are still doing well and hopefully as long as I'm conscious of them, they continue to hold up.

Increased weight on the mega mass single hip press. Went from 3.5 plates to 4. Did 2 sets of single legs then one muscle round with both. I'm starting to find the right set up here and it's smoking the quads. The Rodgers squat press or whatever it's called is similar but this one is just hard.

Mega mass Tru squat was next. Have I mentioned how heavy this fucker is? Jeez. Went from 3 plates counter balanced to 2. 2 sets of 14. I pussied out on the first set, could have gotten one more but I was gassed.

Split squats in the Smith. One plate here from 25lbs last time. Still got reps and they felt good.

Standing leg curl. Went to 75 from 70 and got reps here. 2 sets

Mega mass makes heavy unforgiving equipment..... You're not stacking tons of weight on anything they make, besides maybe the DY row. There's a lot of it in my gym, all his earlier versions of things, and it's well made and feels good but good Lord it's heavy shit.

Happy with the progress today. These are all newer movements so the weight jumps aren't surprising, it'll slow down. Just gotta not outpace the knees.

 

[Montego]

Post leg day eating and feet up

 

[Wardamn]

Whew, I woke up on time this morning.

Had to go take a test so I could get back to work this morning so, I Had to get up at fucking 630..... It was awful

Also had to drive to the big city down town which was also awful. I haven't worked there in about 8 years and I forget how fucking miserable that drive used to be every day.

Anyways, aced the test and got home by 10. Stuffed my face with some cream of rice and protein then went to train legs about an hour after.

Session went really well. The knees are still doing well and hopefully as long as I'm conscious of them, they continue to hold up.

Increased weight on the mega mass single hip press. Went from 3.5 plates to 4. Did 2 sets of single legs then one muscle round with both. I'm starting to find the right set up here and it's smoking the quads. The Rodgers squat press or whatever it's called is similar but this one is just hard.

Mega mass Tru squat was next. Have I mentioned how heavy this fucker is? Jeez. Went from 3 plates counter balanced to 2. 2 sets of 14. I pussied out on the first set, could have gotten one more but I was gassed.

Split squats in the Smith. One plate here from 25lbs last time. Still got reps and they felt good.

Standing leg curl. Went to 75 from 70 and got reps here. 2 sets

Mega mass makes heavy unforgiving equipment..... You're not stacking tons of weight on anything they make, besides maybe the DY row. There's a lot of it in my gym, all his earlier versions of things, and it's well made and feels good but good Lord it's heavy shit.

Happy with the progress today. These are all newer movements so the weight jumps aren't surprising, it'll slow down. Just gotta not outpace the knees.

Raw Motive works is another company that makes some heavy equipment. Their pendulum and fly machines are beasts.

 

[Montego]

Raw Motive works is another company that makes some heavy equipment. Their pendulum and fly machines are beasts.

I've seen some of their stuff online but, never touched one.

It looks like it's an affordable line that is sturdy and doesn't have many moving parts on a lot of things. Great for gym owners, not great for gym goers usually with more limited adjustments typically.

How do you like what you've tried?

 

[Wardamn]

I've seen some of their stuff online but, never touched one.

It looks like it's an affordable line that is sturdy and doesn't have many moving parts on a lot of things. Great for gym owners, not great for gym goers usually with more limited adjustments typically.

How do you like what you've tried?

I'm a big fan of their pendulum squat. It's an awesome piece. Can't go wrong with it.

The Incline chest fly is another good one. Puts a big stretch on the pecs and it has you working.

The hip thrust I don't really care for, but I don't think I've ever come across a hip thrust machine that I do like.

Those are the only 3 I've used.

 

[Montego]

Arm day y'day. Thinking I can pull this out in the next couple weeks. It's done the trick it seems I'm a pretty short amount of time with bringing the right back up.

I didn't really train arms for the longest because I didn't need too and other parts needed the volume so, the right responding quickly isn't too surprising.

No training today but I'm back to work so that's great..... Vacation time is over

 

[Montego]

Work still sucks.....

I was doing a lot of walking while I was out to try and keep some "conditioning" but, it all changes in work boots on rocks all night. Feeling it when I woke up at hopefully it'll get better after a few days getting accustomed to it again.

Before I had surgery, my legs, knees and feet were absolutely wrecked. Knees was mostly training induced but the feet were 100% from work. I had something, can't remember what it's called, where the tendons in the feet are all stretched out and it's like walking on glass all night. I got some little pad things to put in my shoes under the ball of my foot so the foot is more "stretched" right before I went out and I think those helped. I haven't had any foot issues in a couple months after it got betterb so I'll be preventative now.

Other then just being a bit sore it wasn't the worst night.

Got up at my normal time and trained pushed today.

Smith incline was good but I'm gonna end up hurting myself if I keep forgetting the bar catches. Reracking when things get heavy can be sketchy since I'm wrapping the fuck out of the right wrist and can't bend it.

Went up to 335*8, 315*8, 255*13

Body master flat, added 20 to the stack for 8, 7 then 260 for 12

Body master SP added 70 to the stack and only got 5. that was too aggressive a jump from 55lbs last week. Second set was 45 added*7

Pulled dips out for a cable press this week. Dips were getting to heavy and I'm already pressing heavy so it just a trade for a more focused movement. Went up to 80 on the stack, I dunno how these stacks load on the dual cable machine but 80 sure doesn't feel like fucking 80lbs ..... Maybe it's 80 per side equivalent? It's heavy enough that Im almost not heavy enough to lean into the weight and not get slung back and I'm sitting around 255lbs ATM.

These felt good, getting chest cramps post. 4 sets of 12 to feel out where to start next time.

2 sets of Cable flys with "downward elbows". Standing upright, arms across nipples, elbows rotated as far "under" as I could go.... Similar feeling to cranking the forearms arms backwards in a rear double if you've ever done that.

That was all. Fucking caught my blood sugar right on time after my post training shake too. Fuck you hypo, not today. After I heated up the meal I "felt it" so I checked real quick.

 

[Syntha Claus]

Canned pineapple?!?
Bro, HEB sells them cored and peeled if you are that lazy. Expensive AF but definitely more tasty.

I still can't get over those glucose levels. I almost want to send you a CGM so I can see what your daily spikes and drops are.

 

[Montego]

Canned pineapple?!?
Bro, HEB sells them cored and peeled if you are that lazy. Expensive AF but definitely more tasty.

I still can't get over those glucose levels. I almost want to send you a CGM so I can see what your daily spikes and drops are.

Canned pineapple is excellent.

Cheap and takes 3 seconds to get ready.

Anywhere I can save time in my day is a priority. A plus if it's cheaper since I'm a Scrooge

 

[Montego]

Work yesterday was rough.

There's being "in shape" and then there's being "in shape for work" and I'm definitely not in working shape for my job yet.

Lower back is sore AF and I don't do any type of bending over to pick heavy stuff up. It's just from being on my feet in the work boots, on the rocks and climbing and getting down from ladders and such.

I think I slept for 11 hours which was awesome though lol. Went in to train pull but the low back held me up. Lightened everything's kept the same but subbed in a lot of stuff so I wasn't putting strain there.

Now it's time to shower and get ready to go back in

 

[ERock5]

Work yesterday was rough.

There's being "in shape" and then there's being "in shape for work" and I'm definitely not in working shape for my job yet.

Lower back is sore AF and I don't do any type of bending over to pick heavy stuff up. It's just from being on my feet in the work boots, on the rocks and climbing and getting down from ladders and such.

I think I slept for 11 hours which was awesome though lol. Went in to train pull but the low back held me up. Lightened everything's kept the same but subbed in a lot of stuff so I wasn't putting strain there.

Now it's time to shower and get ready to go back in

Hell even taking a week off of work and going back sucks I can’t imagine having off that long and going back

 

[Montego]

Hell even taking a week off of work and going back sucks I can’t imagine having off that long and going back

Miserable lol.

At least they're paying me more then I'm worth

 

[Montego]

Arm day today.

Went fine. Had the day off work which was cool.

My daughter brought over my grandson today. She actually comes over pretty regularly each week a couple times.

I dunno what it is but, getting to see him just makes me happy. I am known to be tired and grumpy, that's what happens when you work the job I've got and throw in bodybuilding, but every time I get to see the little guy I am just in a good mood after.

He's got some bronchial thing going on, it's not bronchitis but it's similar, and he was born with some thing that makes his throat kinda restricted so he was just gurgling up a storm lol.

He doesn't act like it bothers him, seems fine smiling and stuff but, I started calling him my little choo choo train today. Kept thinking of the waterboy quote

Tomorrow is an off day from training and I'm guessing I'll work so, rest up until it's time to go.

Sent from my SM-S926U using Tapatalk

 

[Montego]

Push today went well.

Wrist is still holding up well so we keep getting stronger. Progressed everything but my last set of wide grip chest press where I lost some reps. I assume that's from the jump on shoulder press though.

Pec Deck - 90lbs pinned to the stack for 12,9
Nautilus chest press - 30lbs pinned to the stack for 9, 7, 195*13
Smith Shoulder Press - 2 plates and a 25 per side*6, 2 plates*10 drop 1*12
Hammer wide chest press - 4pps*10,6(lost reps on this set)

Pretty content with where I'm at right now. Holding a good bit of fat (more then usual) but I was pretty aggressive with food when I was able to get back into training. I feel like I've regained most of my size but, it's hard to tell since I was about 8 weeks out when I had surgery.

Still hovering around 255 in the morning but I'm getting harder at least. Will start to pull back in the coming weeks to get some fat off and start pushing again after vacation time.

 

[cdubw44]

Push today went well.

Wrist is still holding up well so we keep getting stronger. Progressed everything but my last set of wide grip chest press where I lost some reps. I assume that's from the jump on shoulder press though.

Pec Deck - 90lbs pinned to the stack for 12,9
Nautilus chest press - 30lbs pinned to the stack for 9, 7, 195*13
Smith Shoulder Press - 2 plates and a 25 per side*6, 2 plates*10 drop 1*12
Hammer wide chest press - 4pps*10,6(lost reps on this set)

Pretty content with where I'm at right now. Holding a good bit of fat (more then usual) but I was pretty aggressive with food when I was able to get back into training. I feel like I've regained most of my size but, it's hard to tell since I was about 8 weeks out when I had surgery.

Still hovering around 255 in the morning but I'm getting harder at least. Will start to pull back in the coming weeks to get some fat off and start pushing again after vacation time.

You're right I hate you today.

 

[Montego]

You're right I hate you today.

you made eye contact didn't you?

 

[Montego]

Pull day.

Not shabby. Leveled off a touch.

Last "pull a" I substituted most of my exercises looking for new things but only landed on a couple I liked. Chest supported t bar being one. I think it's overkill here though......

Dy ISO rows - 5pps*9, 4*10
Linear upper back row - 3pps*13 (oof.... Got strong here), 11
Linear neutral grip row - 2pps*12, 11
Chest supported t bar - 4*8, 3*9, 2*11
Mag pull-down - 180*11, 9, 8

More volume then I needed but I didn't expect the strength progression on the linear row. Next session I'll increase worries but, the issue with this is hoping the posterior chain doesn't go before the back does.

Hammering on along. Will get Bloodwork pulled soon.

 

[Montego]

Haven't checked in since I've been on a holding pattern kinda.

Leg day I just went through the motions. Trained like a pussy to see if I had an issue, still not sure if I do...... Will update on that when I figure it out

Arm day was fine.... They can't be great because they're boring.

Push today was good. Wrist was kinda tender today from work the last two shifts. Jammed some BPC and TB in there to help out.

Incline Smith - 345(+10)*7, 315*9(+1), 235*13
Hammer vertical press (new movement)- 70 per side*10*4
Plate loaded shoulder press (new movement)- 2pps*12, 2.5*7, reverse 1*9, 8
Cable presses 80(+10)*12, 11, 11, 10

Pulled food back a touch. Mostly on non training days and a tiny bit post workout. Dropped 5lbs pretty quick so I'm hovering around 250 now. Still full, good pumps and training out put is high.

I did start getting fucking cramps again..... Work related. Woke me up a few nights ago in my quads, next day hamstrings got me. Got one in my calf 2days ago and last night I had one at the base of my skull, talk about fucking pain. Doubled the magnesium so they should be going away.

 

[Montego]

I got called into work unexpectedly last night

Usually I can tell a round about timeframe on when I'll have to work but got blindsided last night around 8 pm to be there at 11.

It was a short shift and I was done by 6 but I had been up since 730 so I was wiped out when I got home. Slept until 1 and decided to not train pull today.

One thing I've done over the past 3 years, that was NOT beneficial to my progress, blood sugar and overall health is never pulling back. I would sleep an average of 4-5 hours for months on end to not miss training and it was just not enough to support what I needed to get better.

Ever since my last prep got cut short with the wrist I've been thinking about how practical my "drive" to compete one more time is and also, how I could work around the sleep and fatigue issues I've dealt with. There's another factor that some know, not many, and I don't want to openly talk about it for let's say..... Work related reasons, that if I'm correct (might not be) I wouldn't put myself on stage anyways because I wouldn't be happy with my look.

So, the plan is to still train like I always have, but if I'm running on fumes, push the session back. If the time comes where I'm ready to prep again, I'll go back to never missing a session for those 20 weeks or whatever but until then, gotta be smart.

 

[Montego]

Trained legs today.

Still being cautious but, everything feels fine. I can still see my "issue" but I'll continue to go about doing my thing cautiously until something changes

We got a new adductor machine, I was SOOOOO excited when I saw this thing the other day.... Well that didn't last long.

Our life fitness adductor machine wasn't getting it done, I had to pin 4 plates to it and a monster elite FTS band to get my working weights so, this plate loaded medicine was gonna be perfect.... The seat design is bad and the material isn't ideal imo.

The life one has a slick pleather material on the adductor pads so, I could pull slide up and out in the seat after the last rep in the stretched position at the start. This one has some grippy cloth type material so I can't slide up from it and have to let it out all the way which is too far, gonna tear a groin.

The seat is too big front to back as well. The life machine has a short seat pad and it's rounded on the front and sides. This one is just square and sticks out farther so, my hamstrings catch before I get a full contraction. I can sit at the way forward where I'm not touching the back pad but, the adductor pads are too far in on the leg so the ROM sucks.

I also maxed it out...... If we get more thin plates it'll be fine but, currently I gotta figure out a way.

The rest of training went well. Nautilus glute drive (also new) is excellent. I can brace my upper body on this machine since it's unrack bar it's 2 vertical handles. Let's me load much better.

Single leg presses, single leg hip hacks and some knee extensions was the other stuff.

 

[Montego]

Got mentally and physically crushed at work last night lol. Oh it was rough.

Didn't get much sleep the night before so I was dragging a bit.

Got a little over 7 hours of sleep this morning but, I was still drained when I got up... Just that kinda blah feeling.

Ate and went to train push. Session went well though. Progress even though I didn't feel like I had any I'm me I was able to get better.

I'm just gonna put up some pics of my log book when nothing is different, if you can't read my notes (which you probably can't because I have the handwriting of a 4 year old) just ask.

 

[Montego]

We pulled stuff today.

Switched up some stuff.

Removed the DY row and subbed in the mega mass front lat pull-down. Had progressed the DY to a point where i was out of room for plates so this is similar enough.

Worked up to 3 plates a side for 9, 8, 2*12? Can't remember and didn't take a picture

Linear row. 3 plates and a 25 for 2 sets and then 3 plates into a double drop on the last. Had me gasping lol

One arm seated row. Subbed this in for the neutral grip on the linear. Much better stretch here and I can brace more. 160 for 2 sets then 160 with both arms for one set to failure

2 sets of mag grip pulldowns

2 sets of d handle pulldowns for upper back and rear delts

Did some cable pull overs for stretches at the end. My shoulder mobility is trash and this helps stretch all that out while stillb stretching the back out as well. Not working sets here, just stretch stuff.

 

[Montego]

Rest today.

Grandson is over visiting. God I love it lol. Fighting my wife, "Nana", for "PawPaw" time

Pulling food back has went well. Weight has come down and is holding around 242-245. I flattened out really fast, much faster then the past, but still training at a high level.

Going to add a touch of clen in for the next month because I don't want food to go down much more. Started at 30mcg and will maybe increase in 2 weeks but, not much more then that if any.

The on call schedule is hectic planning stuff but, I'm getting much more rest and sleep then I have the last 2 years working straight 12s on nights. Some of my best progress I've ever made I had this on call schedule because, I was getting more rest overall. We'll see when I get done with vacation next month and start pushing food again.

Current diet -


Non training days -

60g oats
10g peanut butter
500g liquid egg whites

280g chicken breast
150g jasmine rice
10g olive oil

200g 85/15 beef
200g potato
100g pineapple

260g chicken breast
1 whole egg
150g rice

220g strip steak
200g potato
2c spinach
5g olive oil
50g banana

Training days -

Pre training
100g oats
50g protein from Whey
14g peanut butter

Post training
60g carbs from cereal or cream of rice
70g protein from Whey
1 banana

280g chicken breast
200g Jasmine Rice
100g pineapple

500g liquid egg whites
100g cream of rice

200g 85/15 beef
250g potato
100g melon

250g strip steak
3 whole eggs
250g potato

 

[MindlessWork]

We pulled stuff today.

Switched up some stuff.

Removed the DY row and subbed in the mega mass front lat pull-down. Had progressed the DY to a point where i was out of room for plates so this is similar enough.

Worked up to 3 plates a side for 9, 8, 2*12? Can't remember and didn't take a picture

Linear row. 3 plates and a 25 for 2 sets and then 3 plates into a double drop on the last. Had me gasping lol

One arm seated row. Subbed this in for the neutral grip on the linear. Much better stretch here and I can brace more. 160 for 2 sets then 160 with both arms for one set to failure

2 sets of mag grip pulldowns

2 sets of d handle pulldowns for upper back and rear delts

Did some cable pull overs for stretches at the end. My shoulder mobility is trash and this helps stretch all that out while stillb stretching the back out as well. Not working sets here, just stretch stuff.

Nice routine and love that shirt too.

 

[MindlessWork]

Monte must love his music loud considering the size of that headset!

 

[Tresto]

Nice routine and love that shirt too.

Yeah that shirt is iconic

 

[Montego]

Been getting steam rolled by work the last few days, sorry for the lack of updates.

I worked 12 hours Sunday morning. So my on call thing.... I get a random call and have to show up at work in 3 hours. Those calls in the morning are usually from 2am to 3am.

So I went to bed around 10-11 woke up at 2, went back to sleep till 330 then got up and got to work at 5. Worked till 5 got home around 530 at the gym at 6 to train legs.

Didn't log anything. Only did 4 exercises though.

Adductors and extensions to warm to and those turned into 3 working sets by the end.

Leg press (haven't done a regular leg press in a good while), 4 working sets here with higher reps

Hack squat. These were light and higher reps for 4 sets. My knees still don't get along with hacks but I figured I would give it a shot since the knees have been really good the past month..... Not good today.

Single leg Squat press. 4 sets here, again a lighter weight and higher reps.

That was it. My left leg (the weaker one with the more bum knee) is sore AF today. During the training all I focused on was that leg, didn't worry about the right since it's always working.

The knees are tender today too so, no more FUCKING hacks.

I trained arms y'day. Same ole boring stuff. 9 working sets for each total. The arms have pretty much evened back out so I'll probably kill the arm day and put it back into push and pull. It's been nice to have less volume each session and one very short session but, I'm losing frequency and for myself frequency is king.

Went to go see a kid I've been prepping in person today and put him through posing rounds. He's supposed to be 4.5 weeks out but, I don't think he's going to be ready. At 8 weeks out he suddenly gained 15lbs and was holding a fucking TON of water. He swore he didn't go off plan so I had him stop training, reduced cardio and just had him on non training day diet. Got labs pulled and nothing was amiss. Kidneys were good, no crazy electrolyte levels.

I've never had someone put that much water on due to stress, especially at 8 weeks out, and not using gear. He could have been lying about cheating but, I just don't think he is. Anyways, 2 weeks to get the water off so he got way behind.

His posing is REALLY good. Quickest I've ever seen anyone pick up posing. His upper body is close but, his legs are still a good way off. We will continue to dig until 10 days out or so then decide what to do.

 

[Montego]

Meh, training has suffered a bit the last couple sessions.

Heat is starting to get to me along with dropping the calories too much I assume.....I ran into this last year as well, more so the heat.

The food drop wasn't huge..... Maybe 100-120g carbs on training days and equal amounts on off days. I was in a surplus so it's not much of a deficit.

It's not even "hot" where I'm at yet either ..... Average in the low 90s lately and in July August the real feel will be over 105 every day. I think it's from not working outside the last 6 months so it just feels worse.

Anyways, to combat shit training, we add muffins