Big D’s Epic Comeback Log

[BigD9795]

PUSH Day

GREAT workout today. Had a great discussion with coach about RIR training. While I thought I was close, and I was, I wasn't getting it exactly right. Got some great information and applied that and it was like a lightbulb moment. It just clicked and I got it right. Definitely made a difference in my training today and moving forward. Thank you, coach!!! Let better gains begin!

Fasted Weight: 214.3

Standing Cable Lateral Raises
1x13x25 1 RIR
1x13x25 1 RIR
1x12x25 1 RIR
1x13x25 0 RIR

Hammer Strength ISO Lateral Incline Chest Press
1x11x90 1 RIR
1x9x90 1 RIR
1x7x90 0 RIR

DB Bench Press
1x10x75 1 RIR
1x9x75 1 RIR
1x7x75 0 RIR

Standing Cable Crossover Fly's
1x14x63 1 RIR
1x13x63 0 RIR

Standing Reverse Cable Fly's
1x12x20 1 RIR
1x10x20 1 RIR
1x8x20 0 RIR

Standing WG EZ Bar Upright Rows
1x15x85 1 RIR
1x14x85 0 RIR

Overhead Triceps Cable Extensions
1x15x65 1 RIR
1x10x65 1 RIR
1x9x65 0 RIR

30% Incline EZ Bar French Press
1x12x70 1 RIR
1x12x70 0 RIR

Abs: Cable Crunch
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 139 bpm

 

[BigD9795]

PULL Day

Today's workout felt amazing. Definite increase in strength and went up as much as 20# on a few exercises. Mind to muscle connection seems to be getting so much better. Doing the RIR correctly certainly helps. It's helped me to focus on each set better if that makes sense. It is literally like going from standard definition TV to HD. Felt so good. Hunger is shooting through the roof this week. That's fun. But other than that, great day to be in the gym as always!

Flex Friday Pics included.

Weight this morning: 213.1

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x10x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x9x88
1x8x88
1x7x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x187
1x11x187
1x10x187

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x13x170
1x11x170
1x10x170

Wide Grip Lat Cable Pulldowns
1x9x187
1x7x187

Dumbbell Kelso Shrugs
1x13x60
1x12x60
1x10x60

Standing Dual Cable Bicep Curls
1x10x40
1x9x40
1x7x40

Standing Straight Bar Cable Curls
1x14x60
1x11x60
1x9x60

Abs: Machine Crunches
4x15x315

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 138 bpm

 

[Meetketchup]

Little baby horseshoe forming on the side arm shot.

 

[BigD9795]

Little baby horseshoe forming on the side arm shot.

Yeah. Need squeeze out more and work harder. And I will find a way.

 

[BigD9795]

Leg B Day (Hamstring Focused)

Good workout today. ROASTED my legs. Couldn’t make them work for the post workout cardio. So going back later to get it done. Feeling great though. Hunger is getting crazy. Through the roof the last three days. Embrace the suck I suppose.

Weight: 209.4

Seated Leg Curls
1x17x165
1x12x170
1x11x170

Leg Extensions
1x15x195
1x12x195
1x11x195

Raised Front Foot DB Split Squat's
1x15x45
1x14x45
1x13x45
1x11x45

Leg Press (Foot Placement High and Wide)
1x20x360
1x17x360
1x14x360

Reverse Lunges
1x14x40
1x13x40
1x12x40

Machine Hip Adductors
Rest Pause sets
1x15x185
20 sec rest
1x12x185
20 second rest
1x9x185

Leg Press Machine Calf Presses
1x18x500
1x16x500
1x13x500

Have to go back for cardio. Legs didn’t work after the above.

 

[BigD9795]

Rest Day/Active Recovery

Stretching and mobility exercises. Treadmill time for steps. Should top 15k steps today.

 

[Meetketchup]

Stretching and mobility exercises.

Did you do some Pilates and hot yoga too?

 

[BigD9795]

Did you do some Pilates and hot yoga too?

The wife and I actually tried hot yoga once. NOT for me. Sticking to stretching and mobility on rest days. Never thought of even entertaining Pilates.

 

[BigD9795]

Upper Day

Fasting Weight: 211.6

Been Struggling with insomnia the last week or so. Got the training on point and going well. Hunger is ramping up big time. Been spacing out meals/snacks and utilizing different food types and timing to help as much as I can. Time to aggressively get after fixing the insomnia so I can get rest. Don't want anything to slow down gains. Stress, anxiety, probably increased cortisol levels. I will figure it out.

Intensifier on all back exercises this week. I LOVE INTENSIFIERS!!!

Going up on weight for most exercises.

Machine Lateral Raises
1x20x110
1x15x120
1x13x120

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x11x90
1x9x90

Machine Overhead Shoulder Press
1x11x120
1x9x120
1x8x120

Standing Cable Crossover Fly’s
1x15x63
1x14x63

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
1x10x88
1x9x88

Chest Supported Hammerstrength ISO Rows
Close Grip/Elbows Tight (MYO Sets)
1x14x235
1x12x235

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
1x11x125
1x9x125

Preacher Curls
1x18x75
1x15x80
1x14x80
1x10x80

BB Close Grip Bench Press
1x14x135
1x12x135
1x10x135
1x9x135

Abs: Cable Crunches
4x15x80

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

 

[xstah]

Weights increasing nicely. Keep it up brother

 

[BigD9795]

Legs A (Quad Focused)

Fasted Weight: 211.8

Sleep has been lacking lately. Insomnia is kicking my butt. Sleep study slated for tonight. CPAP and other measures are likely in my near future. I don't care what it takes, just have to get it under control. Still had an intense leg day. Feel good about it. Strength still increasing. Going up in weight on most exercises fairly steady. Loving that! Once I get this sleep thing under control, can't wait to see how things improve. A plan is in place, so at least things are getting addressed.

Anyone have thoughts/information on how strongly cortisol levels correlate to things like lack of sleep/rest, stress, etc.? I know they're connected. And mine are likely elevated, I have just never had cortisol levels tested in my blood work. @Meetketchup


Seated Leg Curls
1x16x170
1x13x170
1x13x170

Leg Extensions
1x15x200
1x14x200
1x13x200

Hammer Strength ISO Plate-Loaded Belt Squat
1x14x360
1x13x360
1x12x360

Leg Press (lower, narrower foot placement)
1x15x460
1x14x460
1x12x460

Raised Front Foot DB Split Squats
1x18x45
1x15x45

Machine Adductors
1x18x185
1x13x185

Leg Press Machine Calf Raises
1x18x550
1x13x550
1x11x550

Abs: Seated Calf Machine Crunches
3x15x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 139 bpm

 

[Meetketchup]

We've spoken about how stress/overthinking is the destroyer of physiques due to increase cortisol. It's why I constantly try to calm you down.

Looks like we're upping food tomorrow.

 

[BigD9795]

We've spoken about how stress/overthinking is the destroyer of physiques due to increase cortisol. It's why I constantly try to calm you down.

Looks like we're upping food tomorrow.

I am ACTIVELY working on this for sure. Taking proactive measures and addressed some of those things already. Now to get the rest under control. It WILL happen.

Best news I have had in a while! Ready for a bit more sustenance.

Thank you, Caoch!

 

[BigD9795]

Today is rest day.

Active recovery and getting steps in. Already at about 11K steps for the day.

 

[BigD9795]

PUSH Day

Pretty good day today. Still having very rough nights of sleep. Had a sleep study and waiting on results. Also exploring other options with my doctor. As part of addressing this, I have decided to come off any/all high stim pre workouts which I have always really liked using. So, that is going to be tough for a few weeks. But it is FAR more important to get my rest and recovery back and cortisol levels where they need to be. I still took a medium level pre as I titrate down. But plan to keep the pre's very simple (probably completely stim free) moving forward. Going to talk to coach about this one. The one area I noticed the lack of caffeine and exotic stims was cardio. It was kind of brutal. But got it done. I am sure my body will adapt.

Fasted Weight: 214.1

Standing Cable Lateral Raises
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 1 RIR
1x11x25 0 RIR

Hammer Strength ISO Lateral Incline Chest Press
1x11x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR

DB Bench Press
1x12x75 1 RIR
1x10x75 1 RIR
1x8x75 0 RIR

Seated Machine Fly's (Pec Deck)
1x15x165 1 RIR
1x14x165 0 RIR

Seated Machine Rear Delt Fly's
1x15x100 1 RIR
1x14x100 1 RIR
1x13x100 0 RIR

Standing WG EZ Bar Upright Rows
1x16x85 1 RIR
1x15x85 0 RIR

Overhead Triceps Cable Extensions
1x12x65 1 RIR
1x10x65 1 RIR
1x8x65 0 RIR

30% Incline EZ Bar French Press
1x12x75 1 RIR
1x12x75 0 RIR

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 123 bpm

 

[BigD9795]

PULL Day

Good workout today. TOUGH at times since I am titrating down on high stim pre workout. Intensifier was awesome though. I always love doing hem even though they push you to the max. The back pump I got was great. I could really feel it this morning. I think where I felt the lack of high stim the most was during cardio. Had to push hard this morning. LOL

Weight this morning: 213.9

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Double Drop Set Intensifier on ALL back exercises. 20 sec. rests.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x7x70.4
1x5x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x12x88
1x10x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x15x187
1x12x187
1x11x187

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x10x170
1x8x170
1x7x170

Wide Grip Lat Cable Pulldowns
1x10x170
1x8x170
1x7x170

Dumbbell Kelso Shrugs
1x16x65
1x15x65
1x14x65

Standing Dual Cable Bicep Curls
1x11x40
1x9x40
1x7x40

Standing Straight Bar Cable Curls
1x11x65
1x10x65
1x9x65

Abs: Machine Crunches
4x15x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 116 bpm

 

[BigD9795]

Leg B Day (Hamstring Focused)

Had a good workout today. Feeling stronger in spite of titrating myself off of high stim pre-workout. The only residual from that is the energy fades a little faster and the post workout cardio is a little harder. Got 8.25 hours of total sleep with 3.5 hours uninterrupted. That's the longest uninterrupted I have had in months. Felt good. Still working on sleep issues. Hoping to get it ironed out soon! Check-In with coach has been submitted and waiting to see what is next. Coach bumped my carbs by 30g this week! AWESOME! Breakdown below.

Training Days:
Carbs: 375
Protein: 250
Fat: 50
Total Calories: 2950

Non-Training Days: -70g of carbs

Fasting Weight: 214.5

Seated Leg Curls
1x15x175
1x13x175
1x10x175

Leg Extensions
1x14x205
1x12x205
1x11x205

Raised Front Foot DB Split Squats
1x13x50
1x12x50
1x10x50
1x9x50

Leg Press (Foot Placement High and Wide)
1x15x460
1x13x460
1x11x460

Reverse Lunges
1x14x40
1x13x40
1x12x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x12x185
1x9x185

Leg Press Machine Calf Presses
1x15x575
1x14x575
1x12x575

Ab Crunch Machine
4x15x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 129 bpm

 

[BigD9795]

Upper Day

Fasting Weight: 215.9

Still struggling with insomnia. Got almost 6 hours of interrupted sleep. That has me with a little less gas in the tank but still had a good lifting session. Cardio was a killer.

Intensifier on side laterals exercises this week. I LOVE INTENSIFIERS!!!

Machine Lateral Raises
1x15x120
45 sec rest
1x13x120
30 sec rest
1x11x120
15 sec rest
1x10x120
5 sec rest
1x5x120
3 min rest
1x12x120
5 sec rest
1x8x120
15 sec rest
1x7x120
30 sec rest
1x6x120

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x11x90
1x8x90

Machine Overhead Shoulder Press
1x12x120
1x10x120
1x9x120

Seated Machine Fly’s
1x15x165
1x13x165

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
1x10x88
1x9x88

Chest Supported Seated Machine Rows
1x11x240
1x10x240

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide
1x12x125
1x10x125

Preacher Curls
1x12x85
1x10x85
1x9x85
1x8x85

BB Close Grip Bench Press
1x14x135
1x12x135
1x9x135
1x8x135

Abs: Cable Crunches
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 115 bpm

 

[BigD9795]

Legs A (Quad Focused)

Fasted Weight: 216.1

Good day today. Got almost 8 hours of sleep. Only woke up twice. Best night of sleep I’ve had in months.

Seated Leg Curls
1x14x175
1x12x175
1x11x175

Leg Extensions
1x15x205
1x13x205
1x11x205

Hammer Strength Plate Loaded V Squats
1x12x270
1x11x270
1x10x270

Leg Press (lower, narrower foot placement)
1x15x460
1x13x460
1x12x460

Raised Front Foot DB Split Squats
1x16x50
1x15x50

Machine Adductors (Double Rest/Pause Sets)
20 second rests
1x15x185
1x12x185
1x10x185

Seated Calf Press
3x15x150

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 122 bpm

 

[Bamm-bamm]

Legs A (Quad Focused)

Fasted Weight: 216.1

Good day today. Got almost 8 hours of sleep. Only woke up twice. Best night of sleep I’ve had in months.

Seated Leg Curls
1x14x175
1x12x175
1x11x175

Leg Extensions
1x15x205
1x13x205
1x11x205

Hammer Strength Plate Loaded V Squats
1x12x270
1x11x270
1x10x270

Leg Press (lower, narrower foot placement)
1x15x460
1x13x460
1x12x460

Raised Front Foot DB Split Squats
1x16x50
1x15x50

Machine Adductors (Double Rest/Pause Sets)
20 second rests
1x15x185
1x12x185
1x10x185

Seated Calf Press
3x15x150

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 122 bpm

Cardio post leg day is rough!! More power to you for being willing and able to do that!

 

[BigD9795]

Cardio post leg day is rough!! More power to you for being willing and able to do that!

It can be for sure. I’ve had a few days I had to come back and get it in. Legs just wouldn’t support me. But I try to get it done and over with.

 

[xstah]

Looking strong buddy. Keep it up

 

[Meetketchup]

Cardio post leg day is rough!! More power to you for being willing and able to do that!

It's always best to do cardio on non-leg days, but if it has to be done a break of at least 4-6 hours between lifting cardio is optimal. Doing cardio RIGHT after legs will reduce recovery. Snapple fun fact for the day

 

[BigD9795]

It's always best to do cardio on non-leg days, but if it has to be done a break of at least 4-6 hours between lifting cardio is optimal. Doing cardio RIGHT after legs will reduce recovery. Snapple fun fact for the day

It's always best to do cardio on non-leg days, but if it has to be done a break of at least 4-6 hours between lifting cardio is optimal. Doing cardio RIGHT after legs will reduce recovery. Snapple fun fact for the day

It's always best to do cardio on non-leg days, but if it has to be done a break of at least 4-6 hours between lifting cardio is optimal. Doing cardio RIGHT after legs will reduce recovery. Snapple fun fact for the day

It's always best to do cardio on non-leg days, but if it has to be done a break of at least 4-6 hours between lifting cardio is optimal. Doing cardio RIGHT after legs will reduce recovery. Snapple fun fact for the day

Well, crap. @Meetketchup, I’ll message you about this.

 

[Meetketchup]

Well, crap. @Meetketchup, I’ll message you about this.

We spoke about this when we first started. You couldn't split it up so we do what we can. Relax.

 

[BigD9795]

Rest Day

Went to the gym and walked about 3.5 miles on treadmill. About 8K steps.

 

[BigD9795]

PUSH Day

Good day in the gym. Feeling good!

Fasted Weight: 217.9

AMRAP Sets on Side Laterals

Standing Cable Lateral Raises (45 sec or less rests between sets)
1x14x25 1 RIR
1x13x25 0 RIR
1x12x25 0 RIR
1x10x25 0 RIR
1x8x25 0 RIR
1x5x25 0 RIR
1x12x25 0 RIR
1x9x25 0 RIR
1x8x25 0 RIR
1x7x25 0 RIR

DB Incline Bench Press
1x11x70 1 RIR
1x9x70 1 RIR
1x8x70 0 RIR

Hammer strength Incline Bench Press
1x11x90 1 RIR
1x9x90 1 RIR
1x7x90 0 RIR

Standing Cable Crossover Fly's
1x14x67 1 RIR
1x12x67 0 RIR

Standing Reverse Cable Fly's
1x15x20 1 RIR
1x12x23 1 RIR
1x11x23 0 RIR

Standing WG EZ Bar Upright Rows
1x11x90 1 RIR
1x10x90 0 RIR

Overhead Triceps Cable Extensions
1x14x65 1 RIR
1x12x65 1 RIR
1x10x65 0 RIR

30% Incline EZ Bar French Press
1x14x75 1 RIR
1x12x75 0 RIR

AB Crunch Machine
4x16x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 128 bpm

 

[BigD9795]

PULL Day

Took a bit to get going this morning. Sleep quality wasn't great and still working on that solution. Was tired today, but most lifts didn't suffer and still feeling stronger. Weight is trending up and feeling fuller for sure. The wife said I am definitely physically thicker/bigger. Putting in the work and enjoying the process.

Weight this morning: 218.5

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x11x70.4
1x10x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x10x88
1x9x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x10x187
1x9x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x11x170
1x10x170

Dumbbell Kelso Shrugs
1x12x70
1x11x70
1x10x70

Standing Dual Cable Bicep Curls
1x15x40
1x12x40
1x12x40

Standing Straight Bar Cable Curls
1x11x65
1x10x65
1x10x65

Abs: Machine Crunches
4x15x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 116 bpm

 

[BigD9795]

Leg B Day (Hamstring Focused)

Sleep was less than optimal last night. Was dragging ass a bit today, but once I got going, finished pretty strong.

Fasting Weight: 219.5

Seated Leg Curls
1x15x175
1x13x175
1x11x175

Leg Extensions
1x15x205
1x13x205
1x11x205

Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x13x50
1x12x50

Leg Press (Foot Placement High and Wide)
1x16x460
1x15x460
1x14x460

Reverse Lunges
1x14x40
1x13x40
1x12x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x16x185
1x14x185

Leg Press Machine Calf Presses
1x17x575
1x16x575
1x14x575

Ab Crunch Machine
4x20x335

No cardio on leg days moving forward. Moving that to rest days.

 

[MBW212]

Wow impressive transformation , good for you man