Becoming the Iron Lion

[Montego]

Subbed. Looking freaky!

Ty!

Long journey, still walking though.

 

[REHH]

Are you thinking about competing again?

 

[Montego]

Are you thinking about competing again?

The plan has been doing something this summer since the beginning of last year.

I go on a cruise at the end of April and then I'll start a prep and see where I land

 

[Montego]

Yday was push.

Cable fly and single arm extension for an active warm up. 2 sets were "working"

Nautilus chest press - 240*40, 265*6, 5
Ss
Matrix Side laterals - stack*14, 12, 11

Reverse Pec deck - 180*12, 11, 10
Ss
Skull Crusher - 60*13, 8, 7

1 arm shoulder press - 80*7, 6
Ss
Cable Ez bar extension - 100*15, 13

Kelso shrugs - 60's* 12, 11

Really getting strong here at the end of this blast makes me want to keep going. Especially my pressing.

Today was pull.

Everything was super set with straight Bb curls at 95 to close to failure

Seated 1 arm cable row - 150 *7, 130*9

Dy row - 4.5 plates per side *8, 7, 3pps*8

Single arm Bb row - 175*5 (these were heavy af. Going to pull back a touch)

Bolt attachment Pulldown - 150*14, 170*8

Strength is going nuts. Trying to adjust for it but, the weights just get lighter and lighter. Should be dialed now though so I'm back in that 6-8 rep range in 80% if things

 

[Montego]

Leggies.

Continuing with the"train like a pussy"approach here.

Anything where I'm loading the knee, (squats, leg press etc.) I'm just keeping the reps high, tension constant, and rom as big as I can without feeling any knee issue while still using as much weight as possible.

One thing is for sure, my cardio is fucking awful. These leg press sets knocked me out for a few minutes between each set. The knee had 0 pain this session so, I demolished the rep goals from last session which should mean more weight but, that's not going to work since it hasn't been working. I think more volume overall on just the quads might be the short term fix on top of my current changes.

Quad rolling and knee warm up to start with glutes added.

Leg press - 7pps*34 (ha, seeing stars), 26, 24
Ss
Single leg curl - 90*8,7,7

Rodgers squat pro (wider stance with feet as straight as I can possibly have them at the width) - 4pps*12, 12, 11
Ss
Techno gym seated leg curl - 180*10, 9, 9

Single leg hip press (assisted with other leg for stability) - 2pps*28, 25, 23
Ss
Hypers (ham/Glute focus) - 50*18, 15, 12

Finished with some loaded stretches.

This session took about an hour and a half from time I arrived to finish. A good 20 minutes of this was rolling, warm up and stretching at the end. The weights weren't crazy for the quad focus and the reps were high but, the intensity was excellent. Grinding out the last 4-5 reps on the hip presses and leg press. No knee pain today.

Food didn't increase or decrease this week. The leanest, fullest and biggest I've probably ever been (253-255)and given I'm this deep into the blast and getting better is very promising. I've been heavier, by about 10lbs but, never this lean at this weight.

The gear fyi, has been constant for 5 or 6 weeks since dropping the trest -
1-1200mg sust (depending on how much I miss the mark)
400mg mast

I'm splitting this into every day pins.

30 units of Lantus upon waking in training days only. My blood sugar has been good, the Lantus was added to help get the volume of food in a bit easier.

6iu orange tops pre workout. The newest batch of orange tops I have fell crazy. I've had no numbness in my arms that I usually get but, the pumps and sleep have been probably the best I've ever had.

 

[REHH]

Sounds like a tuff leg session there

 

[Montego]

Keeping the good training sessions rolling

Push went great. Bumped up the weight to 355 on Incline Smith and hit my 8 rep target on the first set, 7 on my second. The last reps were sloppy so I'll stick the weights here next session as well. The other movements all improved a touch as well.

I started adding in heavy partials for medial delts immediately after my sets of cable laterals and quickly remembered how much they hurt.

Pull the day after was good as well. Improved in every left aside from deads..... Last rotation I pulled 495 for 7,wanted 8 this time but only got 6 so a dissapointment. I started seeing light squigglies on rep 2 so something was off. From the video the reps were moving fine the entire way, just got in my head thinking I was about to fall out into the deadlift jack. I'll get back in the right mindframe next session.

Took a rest day Wednesday and today was legs. Not a great session, not a bad session. This day is more hamstring focus in the hopes of giving the knee a break every 5 days.

Adductors went well. Full stack +90 for 15 then a muscle round set at the same weight for 25. I haven't been crushing them like the past just to get extra volume in other spots but, it's time to bring then up more.

Hip press reps improved. +3 reps on my first set and 4 reps on the second. Still being a little bitch with the knee here but, the feeling is coming back to the quad it seems.

Seated leg curls added 10lbs to the stack on set 1, same 11 reps as last week. Set 2 I added 25 and got one less then previous but, 25lb increase so, a win

Squat press, not usually in rotation. It's a no name brand so, it's a bitch to get in, especially when I'm heavier. Only 3 plates a side with a low wide foot placement. Torched the hams, Adductors and glutes here but, the quads still got good stimulus.

Quad extension, just 3 sets past failure with forced reps by myself. 15 rep target with 5 forced reps after failure.

1 leg DB rdl. 2 sets of 10 with 70, 2 second stretch, no cheating. These suck once I figure out the balance at rep 3.

That was it. Knees are tender but not overly bad

Weight dipped a lb this week despite an extra package of girl scout cookies biggish and leanish problems.

 

[Montego]

Push today.

Just riding this wave of getting strong in the lower rep ranges again. Still undershooting my weights on most things session to session which is great I guess.

Cable fly and tricep extensions for an active warmup.

Nautilus chest press - 265*9, 7
Ss
Matrix Side laterals - stack*15, 12
These we followed by heavy DB partials to failure

Reverse Pec deck - 180*15, 13, 11
Ss
Skull Crusher - 70*11, 9, 8
More partials

Machine shoulder press - stack*10, 8
Ss
Cable fly - 60*failure and a mechanical drop set bent over to failure 2x

That's it. Again, the volume is low, the intensity is high and the frequency is about every 4-5 days depending on rest.

Can definitely see a difference in density since changing the approach back. Also, not burning as many calories every session which is good since the weight is being stubborn again.

 

[Jbswole40]

Nic

Push today.

Just riding this wave of getting strong in the lower rep ranges again. Still undershooting my weights on most things session to session which is great I guess.

Cable fly and tricep extensions for an active warmup.

Nautilus chest press - 265*9, 7
Ss
Matrix Side laterals - stack*15, 12
These we followed by heavy DB partials to failure

Reverse Pec deck - 180*15, 13, 11
Ss
Skull Crusher - 70*11, 9, 8
More partials

Machine shoulder press - stack*10, 8
Ss
Cable fly - 60*failure and a mechanical drop set bent over to failure 2x

That's it. Again, the volume is low, the intensity is high and the frequency is about every 4-5 days depending on rest.

Can definitely see a difference in density since changing the approach back. Also, not burning as many calories every session which is good since the weight is being stubborn again.

Nice session, looking good,I have been ss the side lat machine & db..

 

[Montego]

Pulling fun.

Strong.

Everything was super set with a bicep movement. Either straight bar curls or, DB curls to failure.

1 arm cable row - 150*9(+1), 7 (+20lbs)

Dy row - 5pps (+20lbs)*7, (+20lbs)6, 3*10(+2)(both arms)

Bolt pd - 190(+20)*9, 200(+30)*8 drop set to failure

1 arm Bb rows - 100*12, 10

Moved the Bb rows to last since I had gotten too strong on those too fast. I had worked up to 175(not counting bar weight) but I just couldn't fully support myself in the movement very well. A big key to getting stronger, and In turn bigger is being able to load the movement and be stable during it so you're hitting the target. I was shifting load to my hips and low back more then the lat so, it just wasn't ideal. At this weight I can crush the lat so, until I get more stable this is where they will stay.

 

[REHH]

“Too strong too fast”
Nice problem to have

 

[Montego]

“Too strong too fast”
Nice problem to have

If it's in the back I'll take it lol.

 

[Montego]

Legs today.

Ran a bit short on tone so I had to adjust a bit.

Knee warm ups with glutes and Adductors to start.

Worked up to 100lbs in the glute extension for 4 working sets, 2 extra plates on the Adductor machine stack for 4 as well

High wide leg press - 8pps*33, 24, 10 drop 10 drop 10 drop 10 drop 10 drop 10. Fried. Went this route since they had no pain and I was short on time.

Ss those with a single leg standing curl - 100*8, 7, 7 drop 6

Hypers glutes focus - 70*15, 15, 11
Ss
Bodyweight split squat - 3 failure sets with no weight, holding stretch for 3 count.

That was it. Knees are still a problem, I suppose they always will be. Gonna try one more round of Bpc157 and tb500 soon and hope for the best.

Looked into stem cells.... 12k. Just can't pull the trigger.

 

[Montego]

Rest today.

Was going to go train push but, I gotta do what's right and get the rest days like I'm supposed to.

Feeling good overall still. Blast is going on longer then expected but, bloods were perfect a couple weeks back and things keep progressing.

I will need to halt soon though to get enough time off to start prep in the time frame I had planned. All good things must come to an end I guess.

 

[Montego]

Push went well yday.

365 on the Incline Smith for 6 and a backoff at 315 for 9. Going to hold on my top set and be sure my wrists can keep up. They have given me issues in the past when I'm getting too strong for my smaller joints.

Subbed out the wide hammer chest press for the BodyMaster flat press. I love this thing but, I can't load it enough without doing some mcguiver shit. Whole stack for 11 with a pause, then 9 then 8 with 2 forced reps.

Cable flies to failure at 10ish,3 sets.

Super set all that with medial delt work like usual.

Chest was beat up the rest of the day.

Today I took extra rest. Didn't sleep much and allergies are killing me which is strange because they never have in the past.

Food increased AGAIN. I'm now at the point where I'm having to force it down. I've ate 6-7k a day for very long periods of time but, it's never been an issue. Finally got to my point.

Cycle continues.

 

[LiverKing01]

look like you are solid as a rock

 

[Montego]

Training day diet - carb sources are what they are due to food volume, not recommended unless you're eating tons of food, need to grow and are burning through calories like crazy.....

Free carbs are typically from rice, this might change if the food gets to be too much

50g protein via whey
8 slices Sourdough
100g banana
20g organic honey
15g coconut oil

75g protein via whey
200g carbs from cereal
150g pineappple

10oz chicken
2 tortillas (~50g carb each)
10g additional fats
40g carb of choice

8oz red meat
250g rice/potato
1 bagel
100g pineapple
20g nut butter
2 servings FAT FREE cheese
40g carb of choice

8oz chicken
128g cor
15g coconut oil
1 serving fruit
40g carb of choice

8oz steak
3 english muffins
2 whole eggs

 

[Montego]

look like you are solid as a rock

Ty! Best 255ish I've been

 

[LiverKing01]

Ty! Best 255ish I've been

masterpiece. stay in it

 

[Montego]

Pulled 495 for 8 today. FINALLY toppled that mountain.

Felt good getting past that mental barrier. Got the light squigglies but just kept going. Every rep after 5 felt like it could be the last but, got em out.

The rest of the pull day was good. One arm Pulldowns went up in weight, upper back rows went up in weight, mag grip Pulldown went up in weight and the dual cable back double type thing went up in weight.

Crushed it today.

 

[Tresto]

Hell yeah nice PR!

 

[Montego]

Hell yeah nice PR!

Ty.

Been fighting with that one for a month or so.

I have 2 pull days, and I'm only pulling on one of those days, training push every 4-5 days so, it took a little longer then I would have liked.

I have never really deadlifted in the past either.... Plenty of stiff legs or rdls but, not many deads at all. They've never been an exercise I saw merit in for back development and I can get just the same glute and ham work with the previous mentioned 2 and lower back with rack pulls.

I just decided a couple months ago that I would get strong on em and, it's been fun.

 

[Montego]

Rest rest rest.

No training today. I did a semi leg day with the wife Saturday, not really much of anything to post about.

Gym got a couple new glute machines (yeah I'm kinda obsessed with training glutes lately). One is a hip thrust, it's ok. The other is a "glutenator"? Similar to an Abductor machine but the legs move away and back instead of just away from center. That fucker slaps lol.

Today will be a proper leg day hopefully if I get enough sleep. Works been tearing my ass up lately so gotta adjust.

 

[Montego]

Extra off days continued until yesterday.

Update pics Friday morning looked good, much fuller, legs looked alive a bit too. Just shows how much sleep I'm missing and need....

Everyone has their own individual challenges when it comes to "bodybuilding". When I say challenges I mean things you can't really control.... Work schedule, physical limitations (to an extent) access to a good gym, what you're willing to sacrifice in your personal life. I don't mean laziness or no discipline in diet or training.

One thing I've learned is there might not always be an ideal option. Sometimes there HAS to be compromise and that's ok. A couple steps back every once in a while might be needed to progress further in the long run.

My issue is and always has been over activity. I've worked 12"s on nights or been on call 24/7 for the last 18 years, 4 kids, wife, coaching and, finally, it's started to effect me the past 2 years.

I sound like a broken record with this, and it's not whining, it's just my way of trying to relate to others. These days I HAVE to prioritize rest over all.... Training, diet, whatever. I'll be taking more of these extended rests up to my prep....

Do what you NEED to do!

 

[Jbswole40]

Extra off days continued until yesterday.

Update pics Friday morning looked good, much fuller, legs looked alive a bit too. Just shows how much sleep I'm missing and need....

Everyone has their own individual challenges when it comes to "bodybuilding". When I say challenges I mean things you can't really control.... Work schedule, physical limitations (to an extent) access to a good gym, what you're willing to sacrifice in your personal life. I don't mean laziness or no discipline in diet or training.

One thing I've learned is there might not always be an ideal option. Sometimes there HAS to be compromise and that's ok. A couple steps back every once in a while might be needed to progress further in the long run.

My issue is and always has been over activity. I've worked 12"s on nights or been on call 24/7 for the last 18 years, 4 kids, wife, coaching and, finally, it's started to effect me the past 2 years.

I sound like a broken record with this, and it's not whining, it's just my way of trying to relate to others. These days I HAVE to prioritize rest over all.... Training, diet, whatever. I'll be taking more of these extended rests up to my prep....

Do what you NEED to do!

Same here I love sleep,but run myself long days and early mornings, rather than sleep a little longer...it's catches up to me after a while.

 

[REHH]

Surprised you can do what you do for this long with 4 kids, wife and working those kinda hours

 

[Montego]

Surprised you can do what you do for this long with 4 kids, wife and working those kinda hours

It has been manageable for a long time.... I guess I'm just getting older and, my "gym age" is creeping up there due to how I train and how long I've been training that way.

Was bound to catch up eventually. Just coming to grips with the fact I have to change to keep getting results however slow they may be at this point.

 

[Wardamn]

Extra off days continued until yesterday.

Update pics Friday morning looked good, much fuller, legs looked alive a bit too. Just shows how much sleep I'm missing and need....

Everyone has their own individual challenges when it comes to "bodybuilding". When I say challenges I mean things you can't really control.... Work schedule, physical limitations (to an extent) access to a good gym, what you're willing to sacrifice in your personal life. I don't mean laziness or no discipline in diet or training.

One thing I've learned is there might not always be an ideal option. Sometimes there HAS to be compromise and that's ok. A couple steps back every once in a while might be needed to progress further in the long run.

My issue is and always has been over activity. I've worked 12"s on nights or been on call 24/7 for the last 18 years, 4 kids, wife, coaching and, finally, it's started to effect me the past 2 years.

I sound like a broken record with this, and it's not whining, it's just my way of trying to relate to others. These days I HAVE to prioritize rest over all.... Training, diet, whatever. I'll be taking more of these extended rests up to my prep....

Do what you NEED to do!

, very well said

 

[Montego]

Pull today!

Over Training -

I hate that term..... It's not something very many people will actually run into.....

Your typical gym rat will never really "over train", usually they don't train hard enough for the training part to effect their performance. Diet is usually the answer, just simply not eating enough or, eating the wrong things to support the training.

Even if they're training 6 days a week, with enough food they can still progress although it's not ideal.

The second part is where it's a bit more complicated to hate the idea......

If you train hard, I mean fucking hard, not many people do, maybe 1 out of 30 you see in your typical box gym, then it's possible.... But still, almost impossible at the same time.

Just like normies, enough food is needed of course but, rest becomes a very large factor in the equation.... There's 2 types of rest, time out of the gym and sleep time......

Sleep time can offset non training days... Say you're getting 12 hours of sleep every day and train 6 days a week and you're eating enough calories, you'll probably be fine.

On the other hand, no amount of non training days, while still keeping a somewhat normal training schedule (let's say 4 days a week) will offset shit or minimal sleep. It just doesn't work....

Over the past 2 weeks I've gotten about an extra 3 hours of sleep per night, along with, an extra 4 rest days. So instead of 40-44 hours of sleep over the week, I got 60-63 hours.

Training today, as soon as i touched the weights I had INSANE pumps. First warm up sets on Bb curls and seated 1 arm rows, arms blew up back felt a mile wide...

Now I've had good pumps over the last couple months, sodium, water, food, gear and a little Lantus will do that but, these were those never go away can't bend your arm pumps.

This morning out of bed, legs were separated and fuller then they've been in a long time and I've done like 2 working sets for quads the last week, 4 days ago or something.

It's crazy how the body works and how fucking stupid we can be with our own bodies.

 

[Montego]

Rolling along.

Had a beach trip on Friday. Got sunburnt . Beautiful weather though and we took the doggos. It was their first time at the beach and they seemed to enjoy it. Had ty keep them on leash the whole time though.

Yday I trained push . Good little bump in strength. I've taken a lot of extra time off lately so I'm glad to see the strength going up in unison.

Top set on the Nautilus chest press increased 25lbs with a 1 rep loss, I consider that progress.

Lots of work on side and rear delts which had an amazing pump going and that crazy can't lift your arms burn.

Cable flies, reverse Pec deck, DB side laterals, DB rear lateral, prime grip tricep extension, strap extensions, and the techno chest press to finish out. Overall good.

Pull today. Anther good one.

Increased reps on the one arm cable Pulldown.

Switched upper back machines to the rodgers 3 way row, pronated grip. This thing slaps but, it's hard to get into with a heavy load and enough stretch/extension as I like. 3 plates a side for 10, 10, 8

Wide grip mag Pulldown. I've been using the medium width on these but went wide today. Lots of torque on the wrists but, felt it in all the right spots.

Cable back double thingy. Just pulling into a back double on the cable machine to torch everything.

No deads today. Got sucked into a conversation with the gym owner and lost my momentum.

Biceps between each working set of some kind. Straight Bb, DB alternating, DB close grips (imagine a hammer curl with palms up, starting at your side, finish in front, elbows flared)

Rest tomorrow and I'll work my way thru legs Tuesday