Becoming the Iron Lion

[cdubw44]

Leg day.

Leg training has been going well. Very minimal knee pain till today, which I assumed would pop up eventually.

It was my "touch up" day for legs so, just getting in the extra work on things I need a little more focus on. My other 2 leg days, one is heavier focus on quads and one is more hamstring/posterior chain.

Adductors have responded well with the higher frequency. I recently pulled them back to 2 days instead of every leg session because they were getting a bit fatigued despite it. 2 sets here today. Stack with 4 plates and 3 bands for 8 then back down to 2 bands for 8 and 2 drops

Glutanator. Glutes have been a big focus this past year. They're probably the hardest muscle group for me to progress. I can get strong AF in hinge movements but my hamstrings just try to take over since they're pretty dominant and have a harder time getting them to fire the heavier I go. This machine is like an absuctor machine but the travel is down and away, they're common now.

Close low leg press. Think this is where the knee took a hit. I hit my rep goal last week of 20 with 8pps so I just added a 25 to each side today. Got 17 but they were uncomfortable. Back off set of 8pps for 18 then drops to 50 total reps.

Hack. Only 2 plates per side here. My knees just can't take heavy hacks anymore, they're my kryptonite. 2 sets of 8 with a pause and slow eccentrics. Legs were torched from the leg press already anyways. No more 8 plates a side hack for this guy lol.

That was it. Icing the knee, jabbed 250mcg BPC and tb post. Hopefully it'll be good tomorrow.

Are you going to be doing hip thrust thing you see the girls doing for butt growth. I’m scared to do it

 

[Omoplata]

Are you going to be doing hip thrust thing you see the girls doing for butt growth. I’m scared to do it

That does nothing but destroy your hip and pelvis over time.. Have you seen the anterior pelvic tilt on most women? It's there lol

 

[cdubw44]

That does nothing but destroy your hip and pelvis over time.. Have you seen the anterior pelvic tilt on most women? It's there lol

I just want to make fun of him when I see him do it. Haha. Watch he will make me do them now. Could you imagine my tall ass trying that.

 

[Montego]

Are you going to be doing hip thrust thing you see the girls doing for butt growth. I’m scared to do it

I do them all the time.

It's the best movement for glute loading imo.

 

[Montego]

I just want to make fun of him when I see him do it. Haha. Watch he will make me do them now. Could you imagine my tall ass trying that.

Oh there's videos

 

[Battousai]

That does nothing but destroy your hip and pelvis over time.. Have you seen the anterior pelvic tilt on most women? It's there lol

The guy that originally designed the machine was an elite powerlifter that was part of the Westside crew. It was meant to help create more explosiveness out of the pocket when squatting. It definitely helps develop the glutes.

 

[Montego]

Push day.

Been spread thin the past 2 days but got it in

Strength improved. Wrist is ok.

Right shoulder is being stubborn though. Need to be sure I'm pacing myself with the strength so it doesn't out run the shoulder. I've had some lingering pain there, seems like muscle, not so much joint or tendon so it's right on the line of getting an issue that will hinder me.

Doing all my prehab stuff, band over and backs, lacrosse ball smashing, loaded stretches, plenty of warm up sets, just not using it for 4 months then strength coming back quickly isn't a great combo. Especially when you're impatient when it comes to training ability like me.

SOOOO, I've been pulling back volume when I'm touching new weights each time. If the weight increases, there's no added "intensity techniques" and on some exercises, the ones that actually do actually bother the shoulder, I just hit a top set then a backoff and call it good.

Example -

Last session on the body master shoulder press, I only worked up to 180 for my heaviest set with the prior two being lighter but still "working" as I felt out the weight.

Today I worked up to 250 for 8. That's the stack and I have to gympin it heavier. That's why I stopped using it before, even though the machine feels perfect, because you can only get 25s on there and there isn't a gym pin long enough. Then a backoff of 180 for 12.

Thats pretty much the plan.

Did the same on the matrix plate loaded incline. Top set of 3 PPS (was 5pps before injury) for 10, 9 then a backoff of 2 for 12. This is my main chest mover for this push day and it hits the delts as well so, that's why there's 3 sets there.

Also used a pin loaded matrix press that's for a neutral grip. I'm probably going to move away from it because it just doesn't feel great. It doesn't converge and since I've always had problems getting the chest to activate it doesn't feel like it does much for me.

Hammer dip machine add well. Added weight here, 5 plates total for a set of 12, 10, 9 and 2 drops after. This machine I did increase load but added the drops because it doesn't bother the shoulder and although I'm using it for chest primarily, it is the heaviest loading for my triceps.

I super set everything with some kind of tricep or rear/side delt work. I am kinda logging this right now but not completely. I note my heaviest set for each exercise and then I will pick up there to start on my next session. I will log this properly after I'm back to semi normal weights moving.

Triceps are going to have a pretty big learning curve with the wrist because it DOES hurt with things. A press down can hurt, as well as jm/skullcrushers. I ran through a set of dead stop skulls the other day and they were "ok" but it's gotta be a pretty bitch weight.

I train pull tomorrow. I was trying to split my training so I have a rest day between push and pull but life has thrown the schedule off.

IDEALLY I would like to train push legs pull off repeat but, my body is too banged up after 3 days right now. I was then going to train 2 on 1 off but, again, trying to separate pull and push becomes an issue. I thought about adding an arm day because both arms took a hit (not so much the left because I still trained it) but, I'm banking on muscle memory to fix that issue in a few weeks time mostly. Then I'll revisit the added arm day ....I also think arm days are fucking stupid for the majority of people and usually useless but, I might need to go against my own bias with this situation.

As long as I continue to manage, inflammation and pain I think I'll be ok though.

 

[Tresto]

Push day.

Been spread thin the past 2 days but got it in

Strength improved. Wrist is ok.

Right shoulder is being stubborn though. Need to be sure I'm pacing myself with the strength so it doesn't out run the shoulder. I've had some lingering pain there, seems like muscle, not so much joint or tendon so it's right on the line of getting an issue that will hinder me.

Doing all my prehab stuff, band over and backs, lacrosse ball smashing, loaded stretches, plenty of warm up sets, just not using it for 4 months then strength coming back quickly isn't a great combo. Especially when you're impatient when it comes to training ability like me.

SOOOO, I've been pulling back volume when I'm touching new weights each time. If the weight increases, there's no added "intensity techniques" and on some exercises, the ones that actually do actually bother the shoulder, I just hit a top set then a backoff and call it good.

Example -

Last session on the body master shoulder press, I only worked up to 180 for my heaviest set with the prior two being lighter but still "working" as I felt out the weight.

Today I worked up to 250 for 8. That's the stack and I have to gympin it heavier. That's why I stopped using it before, even though the machine feels perfect, because you can only get 25s on there and there isn't a gym pin long enough. Then a backoff of 180 for 12.

Thats pretty much the plan.

Did the same on the matrix plate loaded incline. Top set of 3 PPS (was 5pps before injury) for 10, 9 then a backoff of 2 for 12. This is my main chest mover for this push day and it hits the delts as well so, that's why there's 3 sets there.

Also used a pin loaded matrix press that's for a neutral grip. I'm probably going to move away from it because it just doesn't feel great. It doesn't converge and since I've always had problems getting the chest to activate it doesn't feel like it does much for me.

Hammer dip machine add well. Added weight here, 5 plates total for a set of 12, 10, 9 and 2 drops after. This machine I did increase load but added the drops because it doesn't bother the shoulder and although I'm using it for chest primarily, it is the heaviest loading for my triceps.

I super set everything with some kind of tricep or rear/side delt work. I am kinda logging this right now but not completely. I note my heaviest set for each exercise and then I will pick up there to start on my next session. I will log this properly after I'm back to semi normal weights moving.

Triceps are going to have a pretty big learning curve with the wrist because it DOES hurt with things. A press down can hurt, as well as jm/skullcrushers. I ran through a set of dead stop skulls the other day and they were "ok" but it's gotta be a pretty bitch weight.

I train pull tomorrow. I was trying to split my training so I have a rest day between push and pull but life has thrown the schedule off.

IDEALLY I would like to train push legs pull off repeat but, my body is too banged up after 3 days right now. I was then going to train 2 on 1 off but, again, trying to separate pull and push becomes an issue. I thought about adding an arm day because both arms took a hit (not so much the left because I still trained it) but, I'm banking on muscle memory to fix that issue in a few weeks time mostly. Then I'll revisit the added arm day ....I also think arm days are fucking stupid for the majority of people and usually useless but, I might need to go against my own bias with this situation.

As long as I continue to manage, inflammation and pain I think I'll be ok though.

Hmmmmm, have you tried single arm rope pressdowns at all? I hate when wrist flareups affect tri work. At least with it isolated to single arm you can drop weight and play with hand position a little bit more to find a pain free point… sometimes

 

[Montego]

Hmmmmm, have you tried single arm rope pressdowns at all? I hate when wrist flareups affect tri work. At least with it isolated to single arm you can drop weight and play with hand position a little bit more to find a pain free point… sometimes

Yeah but, to really load the tricep with any meaningful weight, those just don't do it for me and they do bother me at the bottom.

I'm going to try a seated close grip press with a lat pull-down attachment next session. I can get the wrist into position seated flat pretty well so it might work.

 

[Montego]

Got my new glucose meter yesterday. Since I'm pushing up the food I wanted to start tracking my readings through the day to see where I'm sitting after meals again. Very useful if you're strict with your diet..... It's been the difference in putting on too much fat since 2020 for me.

The one I had was a few years old and the strips must have been no good. I kept getting strange readings and my fasted blood sugar has been through the roof. I've fought with fasted sugar in the past but, I had gotten it pretty well under control last year.

This morning I was 69 fasted after a training day diet yesterday and 9 hours from the last meal.

Post training I was 78, (3 hours from pre training meal).

I had 50g carbs from karbolyn and 70g protein from isolate after this reading. 1 hour later I started to feel like I was getting low and reading was 63.

Going hypo after my post training meal became a thing about 2 years ago. I don't like fats there so I just try to eat early enough to not feel it.

First solid meal post training was 280g chicken breast, 300g cooked weight jasmine rice and 100g pineapple. I'll test again in 2 hours and hopefully I'll be back under 100.

 

[Montego]

Pull today was good.

Almost touching weights I was using before surgery but still got a little ways to go.

Removed the wide grip pull-down today in exchange for a rack pull variation. I dunno what you would call it, slumped Forward shoulders with a rounded spine. Basically get into a terrible position and pull the way you shouldn't. I used to do these on a hammer shrug machine, Phil viz had a video of them years ago.

You don't use a heavy weight and you're just putting your back into a very weak position. When I did them before my erectors got crazy strong and big. Helped my lower back a ton and They torch the upper back and traps which I need.

I'm definitely feeling them tonight.

Dy rows were good. Moved up to 4.5 PPS

T bar moved to 5 plates. These are with a shoulder width grip attachment, not the v bar. My posterior chain is my weakness here, it goes before my back does but, I need some more spinal loading.

Narrow mag grip pull-down. Went to 160 from 120? here I think. This is a combo of the attachment needing to be in a position that is hard to hold due to wrist pain and, pretty meticulous reps. I can pound them out but they're not effective that way.

Then the rack pulls.

Biceps thrown in. Strength there is fine. Just working on the connection issue still. We have an "eagle curl" machine that feels good. The ROM isn't quite long enough for me because I can't get a full stretch before I bottom out but, the range I do have feels very good.

Went to Texas Roadhouse tonight with some family.

Only had an 8oz strip and a sweet potato since I had eaten an hour before I found out we were going. It was still very good.

Rest tomorrow!

 

[Montego]

Took off both days this weekend. Back was still achy Sunday and training legs would have only aggravated it more. My wrist was also getting more and more sore so, extra day it was.

Leg session Monday was very good. Progressed everything.

On the single leg press I read my book wrong. I THOUGHT I had worked up to 5 plates for 17 the previous session but, it was actually 4.5(I use the half for 25s). So when I put on the sixth plate and got in there I was very confused lol. Only managed 10 reps which is fine but, it wasn't the plan. I'll move to 5 plates next session and keep with the high rep trend. I busted out the knee wraps just to see how they would feel, still don't like them, but they probably saved me a ton of pain on that 6 plate set as I'm pain free today.

Did some stiff legs. 3 sets at 315. Pulling took a big hit during the off time but it'll come back quick I hope.

I have some Zone smelling salts that I bought before my injury. They're in the metal can thingy and I thought they had worn out because I just keep them in my car and temp swings are bad for them. I've used them a little over the past 2 weeks just to wake up, not kill myself and I guess there was a hidden pocket of brain stab I hadn't found. First set of the stiff legs I took a little snort and My God, fucking awful. Mouth and eyes were watering a good ole "holy fuck" scream. Probably the hardest hit I've ever had from any salt. Destroyed the set but I promptly put them away after that lol.

Seated hamstring curls progressed in weights with the same reps.

I gotta figure out what I'm going to do with the adductor machine now though. I had been stuck at 4 plates and 2 monster mini (I think it's those, they're the green ones)bands from elite FTS pinned to the stack but I blew my rep range away a couple weeks back.

I moved to 5 pinned plates and 1 band but the pin didn't want to stay in so I had to wrap the stack with a band or chain. Then I could only fit one band on the pin and it wasn't enough soooooo, I gotta decide what I need to do......I have a monster band from elite I'll probably try with 4 plates but, it's still buying time until it isn't enough either. Good problem to have I guess.

Extensions felt good. I do these mainly for the eccentric loading that helps the knee but, they're progressing in that regard too.

Good day. Probably going to combine my 3 leg days into 2 as long as the sessions don't get too long since I'm not training them as frequently now though.

 

[samgraves82]

I got my buddy some of those zone salts at the Arnold and holy fuck!!! I took a whiff of the strongest ones they had and OMG brain stab for sure a long with sinus and eyeball

Sent from my motorola razr 2023 using Tapatalk

 

[Montego]

I got my buddy some of those zone salts at the Arnold and holy fuck!!! I took a whiff of the strongest ones they had and OMG brain stab for sure a long with sinus and eyeball

Sent from my motorola razr 2023 using Tapatalk

I have the one in the red can.

About blew my ear drums out today

 

[samgraves82]

I have the one in the red can.

About blew my ear drums out today

Sent from my motorola razr 2023 using Tapatalk

 

[Tresto]

Have you guys tried the “Ahhhhhhhhh” brand that Jujimufu came out with not too long ago? It is the strongest skullfucker I’ve whiffed to date.

 

[Montego]

Have you guys tried the “Ahhhhhhhhh” brand that Jujimufu came out with not too long ago? It is the strongest skullfucker I’ve whiffed to date.

I haven't.

These are the first ones I ever used.

I honestly don't feel like I get a ton out of them unless I'm really dragging.

 

[Montego]

Oh, I forgot I trained push yesterday.

Went well. The steak continues.

Wrist felt fine and seems ok today. Progressed the log book nicely.

Strength is there but endurance on push day is still behind. The reps falling off after the top set a bit more then they should but still in the range.

There was a lot of rear delt work between the main movements. Bent over cable raises, incline bench rear delt raises, heavy laterals.

Nautilus chest press felt much better on the wrist this week. Weight increased 30lbs with the same reps. Still quite a bit of here though. I'm only at 210lbs with 1 plate left on the stack. Before surgery I was pinning 2 plates to it if I remember correctly. It's been the biggest drop out of all my exercises.

Pec deck went up. Pinned 2 25s onto the stack for the upper end of the rep range.

Hammer shoulder press stayed where it was. Just being cautious with the shoulder here and I didn't even really need to press for shoulders in the past so, it's more then I have done in a few years regardless.

Hammer wide chest press increased.

Triceps were ok..... Just trying to find the right thing for them still. Working on a set up that I think is going to work I just gotta test it more and heavier, I'll report back on this.

 

[Montego]

Pull today with deads.

Upward trajectory continues.

Got stronger, but deads were the focus today honestly.

I've only worked up to 405 for a couple singles and doubles over the past 2 weeks making sure I didn't amputate my hand but today I wanted to test it a bit.

Pulled 405 for 2 pretty easy sets of 6. Probably could have gotten 10 or more if I had pushed it. No rush, just gotta keep telling myself no rush.

Form was the biggest thing. Strength was there when I would get into position correctly but, as always, deads don't feel great on the worse of the two knees. Getting the right degree of knee bend can be painful so I was bent over a bit to much which means I couldn't pack the lats which means my spine was rounding and so on. The second set was much better from just forcing the issue but I'll need some more time here. Happy with it, just frustrated with the knee.

Other then that everything was pretty common.

 

[Montego]

Oh. Blood sugar fun btw.

These are both 45 minutes after my post training shake the last 2 sessions. We're churning. (Yes a schedule and food timing is important to me )

 

[Montego]

Push today.

Good good. Progress mfers.

Everything felt really good. Wrist played ball with no pain mostly.

Reps increased on the fly, incline machine, shoulder press and accessory work.

Took some weight increases on a few exercises as well. The fly and shoulder press weight increased on the second working set after beating reps the first set, then hit the top of the rep range the second set.

The incline I bombed my second set, only 4 reps but I took an extra plate which was too ambitious.

Had a nasty pump especially in the triceps finally.

Weight is up around 8lbs since I started training everything again. Holding a good amount of water but, I need the size back so it's irrelevant.

LFG

 

[Montego]

Oh we're almost back.....

Pull yesterday was SOOOOOO close to being back to pre injury strength.

Dy rows were back up to 5 plates a side. 9 reps on the top set compared to 11 before injury.

T bar rows were back to 5 plates with the shoulder width grip for sets of 9 and 8.

Close grip mag pull-down was up to 180 . The wrist is still the biggest issue here with that attachment but, it feels so good I hate to ditch it.

Did the "prone pulls" (I dunno what the fuck to call these but prone pulls sounds kinda gay....) weights held, it's not a lift that will progress very heavy) and reps increased.

Biceps were great. Just torched.

Blood sugar looking good upon waking (I stay up late and sleep late from years of third shift work, it'll never get better apparently).

Back slowly getting some thickness back.

 

[Montego]

Time to bump the food again.

Blood sugar is holding well, still going hypo post training if I'm not careful, and hunger is up.

Added this egg and rice meal for now instead of increasing amounts. When I get back to work and have less time to eat I'll adjust the previous meals up. For now though, it's a great fit. Hungry about an hour later.

 

[REHH]

Time to bump the food again.

Blood sugar is holding well, still going hypo post training if I'm not careful, and hunger is up.

Added this egg and rice meal for now instead of increasing amounts. When I get back to work and have less time to eat I'll adjust the previous meals up. For now though, it's a great fit. Hungry about an hour later.

Well u have good insulin sensitivity

 

[Syntha Claus]

I am thinking with this sensitivity, he can do 26iu of serostim like the other super buff, super ballers on other threads. Maybe Monte could actually grow some gainz like them.

 

[Montego]

Well u have good insulin sensitivity

Finally. It's taken a LONG fucking time to get it right ....

It came down to sleep and rest....... With my job those things aren't possible a lot of the time. Since I've been off work since October with the wrist, the sugar has slowly came down.... It's that simple.

I am thinking with this sensitivity, he can do 26iu of serostim like the other super buff, super ballers on other threads. Maybe Monte could actually grow some gainz like them.

The few times I was able to get my hands on real Sero kits I was disappointed I didn't gain 40lbs or get jacked

 

[Syntha Claus]

The few times I was able to get my hands on real Sero kits I was disappointed I didn't gain 40lbs or get jacked

You should look up Coach Cujo. He’ll get you dialed in.

 

[REHH]

Finally. It's taken a LONG fucking time to get it right ....

It came down to sleep and rest....... With my job those things aren't possible a lot of the time. Since I've been off work since October with the wrist, the sugar has slowly came down.... It's that simple.The few times I was able to get my hands on real Sero kits I was disappointed I didn't gain 40lbs or get jacked

Have you gone low enough to get very dizzy and disoriented? I think around 50-60 it was for me.

 

[Battousai]

Have you gone low enough to get very dizzy and disoriented? I think around 50-60 it was for me.

I def noticed in the 60s feeling light headed and hungry from low carb.

 

[Montego]

Have you gone low enough to get very dizzy and disoriented? I think around 50-60 it was for me.

Yep, after my post training shake if I don't get a solid meal in 45 minutes after I'll go hypo every time.