Big D’s Epic Comeback Log

[BigD9795]

Upper Day

Fasting Weight: 221

Out of town for a few days for work. Hotel gym the only option. But it’s not the worst gym either. Just limited. Working on getting better sleep. Got some meds. They’re causing me to retain some fluids. But everything else is great. LOL.

Standing Cable Lateral Raises
1x17x25
1x16x25
1x16x25
1x15x25

DB Incline Bench Press
1x12x70
1x10x70
1x8x70

Seated DB Overhead Shoulder Press
1x10x40
1x9x40
1x8x40

Standing Crossover Cable Fly’s
1x20x68
1x18x68

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

Cables Rows
1x10x190
1x9x190
1x8x190

DB Rows
1x13x75
1x12x75

Hammer Curls
1x15x35
1x13x35
1x12x35

DB Skull Crushers
1x15x30
1x12x30
1x10x30

Abs: Flutter Kicks
4x20

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 121 bpm

 

[xstah]

Keep it up buddy!


Sent from my iPhone using Tapatalk

 

[BigD9795]

Keep it up buddy!


Sent from my iPhone using Tapatalk

You know I will!

 

[BigD9795]

Legs A (Quad Focused)

Fasted Weight: 220.9

Day 2 of hotel gym. A little harder to get the leg work in but found options and made it challenging. It’s interesting how some machines feel completely different and sometimes more challenging go g than what you’re used to using. Different pully systems definitely change things some. Nutrition is staying on point so far. Today may be a challenge since I won’t be near my hotel room to get to my food I brought and won’t have a cooler with me to take anything. So will make the best choice available. Definitely feeling fuller and still feeling good.

Seated Leg Curls
1x16x180
1x15x180
1x14x180

Leg Extensions
1x15x205
1x14x205
1x12x205

Machine Leg Press
1x16x360
1x15x360
1x15x360

DB Goblet Squat
1x15x75
1x14x75
1x12x75

DB RDL’s
1x15x60
1x14x60
1x13x60

Machine Adductors
1x15x200
1x13x200

Leg Press Machine Calf Raises
1x15x360
1x14x360
1x13x360

No Cardio Today

 

[Bamm-bamm]

Legs A (Quad Focused)

Fasted Weight: 220.9

Day 2 of hotel gym. A little harder to get the leg work in but found options and made it challenging. It’s interesting how some machines feel completely different and sometimes more challenging go g than what you’re used to using. Different pully systems definitely change things some. Nutrition is staying on point so far. Today may be a challenge since I won’t be near my hotel room to get to my food I brought and won’t have a cooler with me to take anything. So will make the best choice available. Definitely feeling fuller and still feeling good.

Seated Leg Curls
1x16x180
1x15x180
1x14x180

Leg Extensions
1x15x205
1x14x205
1x12x205

Machine Leg Press
1x16x360
1x15x360
1x15x360

DB Goblet Squat
1x15x75
1x14x75
1x12x75

DB RDL’s
1x15x60
1x14x60
1x13x60

Machine Adductors
1x15x200
1x13x200

Leg Press Machine Calf Raises
1x15x360
1x14x360
1x13x360

No Cardio Today

Hotel gym with leg extensions is impressive

 

[BigD9795]

Hotel gym with leg extensions is impressive

They had several PreCore machines. Saved my bacon.

 

[BigD9795]

Rest Day

Fasting Weight: 220.0

Cardio: Elliptical - 25min. + 2min. Cool Down
Mobility/Stretching

 

[BigD9795]

PUSH Day

Got about 6 hours of sleep last night. Had a good push day anyway. Weight seems to be stabilizing.

Fasted Weight: 219.4

Standing Cable Lateral Raises
1x15x25 1 RIR
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 0 RIR

Hammer Strength ISO Plate Loaded Incline Bench Press
1x11x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR

Hammer strength Incline Bench Press
1x12x90 1 RIR
1x10x90 1 RIR
1x8x90 0 RIR

Standing Cable Crossover Fly's
1x15x67 1 RIR
1x13x67 0 RIR

Standing Reverse Cable Fly's
1x15x23 1 RIR
1x13x23 1 RIR
1x11x23 0 RIR

Standing WG EZ Bar Upright Rows
1x12x90 1 RIR
1x11x90 0 RIR

Overhead Triceps Cable Extensions
1x15x65 1 RIR
1x13x65 1 RIR
1x11x65 0 RIR

30% Incline EZ Bar French Press
1x12x75 1 RIR
1x11x75 0 RIR

AB Crunch Machine
4x20x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

 

[BigD9795]

PULL Day

Good workout today!

Weight this morning: 219.6

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
1x11x187
1x10x187
1x9x187

Wide Grip Lat Cable Pulldowns
1x14x170
1x12x170
1x11x170

Dumbbell Kelso Shrugs
1x114x70
1x112x70
1x11x70

Standing Dual Cable Bicep Curls
1x12x43
1x11x43
1x10x43

Standing Straight Bar Cable Curls
1x13x65
1x12x65
1x10x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

 

[BigD9795]

Didn’t get a chance to post Saturday’s Leg B day. So here it is. Today is rest day cardio.


Leg B Day (Hamstring Focused)

Sleep has been abysmal this week for the most part. My dad has been having some pretty big medical issues and having to take care of things with him. New meds have caused some water retention so everything is a little out of rythm where weight is concerned. But no matter, keep putting in the work.

Fasting Weight: 220

Seated Leg Curls
1x15x180
1x14x180
1x11x180

Leg Extensions
1x15x205
1x13x205
1x12x205

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

Leg Press (Foot Placement High and Wide)
1x17x460
1x16x460
1x14x460

Reverse Lunges
1x15x40
1x14x40
1x12x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x18x185
1x16x185

Leg Press Machine Calf Presses
1x13x600
1x12x600
1x11x600

Ab Crunch Machine
4x20x335

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

 

[BigD9795]

Upper Day

Fasting Weight: 221.8

Good session this morning. No complaints.

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

Going up on weight for most exercises.

Machine Lateral Raises
1x12x120
1x12x120
1x11x120

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

DB Overhead Shoulder Press
1x14x40
1x13x40
1x11x40

Seated Machine Fly’s
1x12x170
1x11x170

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows (rest/pause sets)
1x11x88
1x8x88
1x6x88

Chest Supported Hammerstrength ISO Rows
Close Grip/Elbows Tight (rest/pause sets)
1x14x240
1x12x240
1x10x240

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide (rest/pause sets)
1x12x125
1x9x125
1x8x125

Preacher Curls
1x12x85
1x11x85
1x10x85
1x9x85

BB Close Grip Bench Press
1x13x135
1x11x135
1x10x135
1x10x135

Abs: Cable Crunches
4x15x80

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 121 bpm

 

[BigD9795]

Legs A (Quad Focused)

Fasted Weight: 223.6

Swapped out my rest day today with my leg day yesterday because i was out of town for work. Was at a conference center that refused to allow me to bring in any outside food or drinks. Made things VERY difficult to stay dialed in on macros the last two days. Made the best of the situation and back on track 100% today. I always hate a break in the normal routine. I don't know how you guys that travel all the time do it.

Good leg day. Have a lot going on with new meds and things to treat my insomnia. New med is making the hunger go into overdrive. Annoying. Retaining some water as a result of a new med and things are a little out of whack with the weight, but still just pushing forward and putting in the work. Been feeling a bit worn down the last week. Could also be from getting used to the meds. Weights have stayed steady but reps are down a bit. Hope to get this stuff stabilized and the insomnia under control soon.

Seated Leg Curls
1x15x180
1x13x180
1x12x180

Leg Extensions
1x15x205
1x13x205
1x12x205

Hack Squat
1x12x185
1x11x185
1x10x185

Leg Press
1x12x475
1x11x475
1x10x475

Raised Front Foot DB Split Squats
1x15x50
1x14x50

Machine Adductors
1x15x200
1x13x200

Leg Press Calf Presses
1x13x600
1x12x600
1x12x600

No Cardio Today

 

[BigD9795]

PUSH Day

Good workout today. Got about 5.5 hours of sleep so not the greatest. But the workout felt good.

Fasted Weight: 225.3

Standing Cable Lateral Raises
1x15x25 1 RIR
1x14x25 1 RIR
1x13x25 1 RIR
1x12x25 0 RIR

Hammer Strength ISO Plate Loaded Incline Bench Press
1x12x90 1 RIR
1x10x90 1 RIR
1x8x90 0 RIR

Hammer strength Incline Bench Press
1x11x90 1 RIR
1x10x90 1 RIR
1x8x90 0 RIR

Seated Cable Crossover Fly's
1x16x44 1 RIR
1x14x44 0 RIR

Standing Reverse Cable Fly's
1x16x23 1 RIR
1x15x23 1 RIR
1x13x23 0 RIR

Standing WG EZ Bar Upright Rows
1x12x90 1 RIR
1x11x90 0 RIR

Overhead Triceps Cable Extensions
1x15x65 1 RIR
1x14x65 1 RIR
1x12x65 0 RIR

30% Incline EZ Bar French Press
1x14x80 1 RIR
1x13x80 0 RIR

AB Crunch Machine
4x20x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 121 bpm

 

[BigD9795]

PULL Day

Today was a bit rough. Lack of quality sleep is taking its toll. Grinded it out anyway.

Weight this morning: 225.9

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

Intensifier: Double Rest/Pause Sets on ALL BACK Exercises. 20 Second Rests.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x10x70.4
1x8x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x11x88
1x10x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x9x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x12x187
1x10x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x12x170
1x9x170
1x7x170

Hammer Strength Plate-Loaded Shrugs
1x14x90 per arm
1x12x90 per arm
1x11x90 per arm

Standing Dual Cable Bicep Curls
1x12x37
1x11x37
1x9x37

Standing Straight Bar Cable Curls
1x12x65
1x11x65
1x10x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 121 bpm

 

[BigD9795]

Just getting around to posting Saturday's Leg day. Had a really busy weekend.

Leg B Day (Hamstring Focused)

Same issues as the past several weeks. Got the results back from my sleep study finally. I have severe obstructive sleep apnea. During my 6 hour test, I stopped breathing 86 times for up to 10 seconds several times. My O2 levels dropped below 70% 180 times. So between this, the insomnia which they think is tied to the OSA, and new meds to help with all of this, I am retaining a lot of water so weight is currently not stable and probably won't be for a while. The doctor's said to expect this and advised that it is water water weight from the meds and also from the apnea. They are VERY concerned about getting that under control because I am not getting enough oxygen to the body and brain at night and what sleep I have been getting is very poor quality. They also said my cortisol levels were almost certainly high especially at night. So these are actually working against my training and cycle goals. The doctors are aggressively trying to help me get on top of this and it will just take some time to get it corrected. I am waiting on a script for a fancy and very expensive type of APAP machine that is supposed to help the sleep quality dramatically. I am crossing my fingers I can get this soon. Until then, I keep training hard and follow the plan. Sucks getting old. Sucks worse not sleeping well. But this will pass eventually when we get it figured out and I can't wait to feel rested and ready to kill it every day.

Check-In with coach went ok. We are lowering carbs a bit to help with the water/fluid retention. Hope to be able to head the other way soon. Doesn't matter though, onward and upward either way. We all have our challenges at times. This is just a bump in the road.

Fasting Weight: 226.1

Seated Leg Curls
1x15x180
1x14x180
1x12x180

Leg Extensions
1x15x205
1x14x205
1x13x205

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

Leg Press (Foot Placement High and Wide)
1x18x460
1x17x460
1x16x460

Reverse Lunges
1x15x40
1x14x40
1x13x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x19x185
1x18x185

Leg Press Machine Calf Presses
1x15x600
1x14x600
1x13x600

Ab Crunch Machine
4x20x335

No cardio on leg day.

 

[BigD9795]

Upper Day

Fasting Weight: 227

Great session this morning.

Intensifier: Double Drop Sets on all back exercises this week.

Machine Lateral Raises
1x13x120
1x12x120
1x11x120

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x10x95
1x8x95

DB Overhead Shoulder Press
1x10x45
1x10x45
1x9x45

Crossover Cable Fly’s
1x16x70
1x15x70

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows (Double Drop Sets)
1x11x88
1x10x88
1x14x77
1x15x66

Chest Supported Machine Rows
Close Grip/Elbows Tight (Double Drop Sets)
1x10x245
1x10x240
1x15x235
1x19x225

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide (rest/pause sets)
1x12x125
1x11x125
1x10x125
1x15x115
1x20x90

Preacher Curls
1x13x85
1x12x85
1x11x85
1x9x85

Smith Machine Close Grip Bench Press
1x12x115
1x11x115
1x10x115
1x10x115

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

 

[BigD9795]

Legs A (Quad Focused)

Fasted Weight: 229.1

Good leg day today. Feeling a bit bloated today. Some swelling around ankles/feet. Some in hands. New meds and other issues still affecting fluid retention. Doesn't matter, I just continue to train hard. This stuff will eventually get fixed. My new APAP machine for my sleep apnea should come in tomorrow. Doc said that in a few weeks I should notice an improvement in sleep quality. Hopefully a decrease in the insomnia will come along with that.

Seated Leg Curls
1x12x185
1x11x185
1x10x185

Leg Extensions
1x15x205
1x13x205
1x11x205

Hack Squat
1x13x185
1x12x185
1x11x185

Leg Press
1x13x475
1x12x475
1x11x475

Raised Front Foot DB Split Squats
1x12x55
1x12x55

Machine Adductors (Double Rest/Pause Sets)
1x18x185
1x16x185
1x13x185

Leg Press Calf Presses
1x12x615
1x11x615
1x10x615

Abs: Flutter Kicks
4x20

No Cardio Today

 

[BigD9795]

PUSH Day

Started my first night with my new APAP (like CPAP only better) for my severe sleep apnea. It might take a bit to get the mask adjusted properly so that it maintains the seal. Seal kept breaking so didn't get uninterrupted sleep yet. But I can already tell that this might make a big difference in getting quality sleep. That combined with when we get the insomnia under control and I think everything will change and training, gains, AND my quality of life will vastly improve. Down around 3 pounds today. Today, I don't feel nearly as bloated as I did the last several days. Feeling much better with less fluid/swelling. Hoping this continues to trend down. Doctor's advised that this could yoyo this way for a while. Hopefully sooner than later.

Fasted Weight: 225.3

Standing Cable Lateral Raises
1x15x25 1 RIR
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 0 RIR

Hammer Strength ISO Plate Loaded Incline Bench Press
1x12x90 1 RIR
1x10x90 1 RIR
1x8x90 0 RIR

Hammer strength Incline Bench Press
1x10x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR

Standing Cable Crossover Fly's
1x12x67 1 RIR
1x11x67 0 RIR

Standing Reverse Cable Fly's
1x17x23 1 RIR
1x15x23 1 RIR
1x12x23 0 RIR

Standing WG EZ Bar Upright Rows
1x13x95 1 RIR
1x12x95 0 RIR

Overhead Triceps Cable Extensions
1x12x70 1 RIR
1x11x70 1 RIR
1x11x70 0 RIR

30% Incline EZ Bar French Press
1x14x80 1 RIR
1x13x80 0 RIR

AB Crunch Machine
4x20x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

 

[BigD9795]

PULL Day

Solid gym day today. New APAP machine is doing its job. Still making adjustments to the fit of the mask. But I can definitely tell the quality of sleep is better. Progress is progress even if it is a small amount. I will take it. Bumped up in weight on some exercises, dropped a bit on a few others, and kind of plateaued a bit on a few. As rest gets better, I expect to see increases in all areas.

Weight this morning: 225.6

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

Intensifier: Double Drop Sets on ALL BACK Exercises. No rest period.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x12x70.4
1x12x61.6
1x14x52.8

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x11x88
1x10x88
1x10x88
1x12x77
1x16x66

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192
1x16x165
1x18x143

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x11x187
1x10x187
1x9x187
1x8x165
1x8x143

Wide Grip Lat Cable Pulldowns
1x12x170
1x10x170
1x9x148
1x9x126

DB Kelso Shrugs
1x14x70
1x13x70
1x13x70

Standing Dual Cable Bicep Curls
1x13x37
1x11x37
1x10x37

Standing Straight Bar Cable Curls
1x12x65
1x10x65
1x8x65

Abs: Machine Crunches
4x20x325

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

 

[BigD9795]

Upper Day

Fasting Weight: 221.1

Great session this morning. Sleep with new APAP machine is weird. But it does seem to be helping the quality of my sleep. Things felt better putting today. Body felt physically better. Fluid retention seems to be easing up a bit too.

Machine Lateral Raises
1x15x120
1x14x120
1x12x120

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x12x95
1x10x95

DB Overhead Shoulder Press
1x11x45
1x11x45
1x10x45

Machine Fly’s
1x13x170
1x12x170

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows (Double Drop Sets)
1x12x88
1x11x88

Chest Supported Machine Rows
Close Grip/Elbows Tight
1x11x245
1x10x245

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide (rest/pause sets)
1x10x130
1x9x130

Preacher Curls
1x14x85
1x13x85
1x12x85
1x11x85

BB Close Grip Bench Press
1x14x135
1x13x135
1x11x135
1x11x135

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 134 bpm

 

[BigD9795]

LOWER A (Quad Focused)

Fasted Weight: 220.9

Had a schedule change for my workout days. Needed weekends off for rest days. So coach worked his magic and created a new split for me. This will be a challenging split. It is a 4-Day Upper/Lower split over the 5 workout days. This means that in one week I will hit legs 3 times and in the alternating week I will hit Upper Body 3 times. On the other weeks I hit Upper/Lower times that week. On top of that, there will be intensifiers on every exercise of each workout day. Cardio will be done Monday-Friday post-workout. This is going to be challenging but I love the intensifiers so it will also be fun AND productive for growth. Today went great. It was fun starting a new routine and for sure it smoked my legs. The cardio at the end just polished it off.

Intensifier: 1 Rest/Pause set on each exercise at the end of the working sets. 20 Second rest.

Lying Hamstring Curls
1x12x125
1x11x125
1x10x125
1x8x125

Leg Extensions
1x15x205
1x14x205
1x12x205
1x8x205

Hack Squat
1x14x185
1x13x185
1x12x185
1x8x185

Leg Press
1x11x485
1x10x485
1x10x485
1x8x485

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

Abs: Flutter Kicks
4x20

Cardio: Elliptical
25min + 2min Cool Down
133bpm

 

[Meetketchup]

LOWER A (Quad Focused)

Fasted Weight: 220.9

Had a schedule change for my workout days. Needed weekends off for rest days. So coach worked his magic and created a new split for me. This will be a challenging split. It is a 4-Day Upper/Lower split over the 5 workout days. This means that in one week I will hit legs 3 times and in the alternating week I will hit Upper Body 3 times. On the other weeks I hit Upper/Lower times that week. On top of that, there will be intensifiers on every exercise of each workout day. Cardio will be done Monday-Friday post-workout. This is going to be challenging but I love the intensifiers so it will also be fun AND productive for growth. Today went great. It was fun starting a new routine and for sure it smoked my legs. The cardio at the end just polished it off.

If your legs don't grow from this, pick up chess.

 

[BigD9795]

Upper B (1 Drop Set Per Exercise)

Fasting Weight: 221.5

This Upper day is FULLY LOADED. 12 total exercises + Cardio. Add the Drop Set intensifier at the end of each working set for each exercise and WOW! Everything is smoked. But it was a lot of fun and I really enjoyed the new routine.

Straight Arm Cable Pullover (Lat Prayers)
1x14x70.4
1x12x70.4
1x10x57.2

Single Arm Lat Cable Pulldown w/ Neutral Grip
1x12x88
1x10x88
1x16x66

Seated Cable Row (Med Grip/Elbows close to body)
1x12x192
1x11x192
1x14x165

Prone Incline Chest Supported DB Row (Pronated Grip/Elbows Wide)
1x13x70
1x11x70
1x14x55

Cable Lateral Raises (Side Delts)
1x12x40
1x10x40
1x8x40
1x12x25

DB Incline Chest Press
1x12x70
1x11x70
1x10x55

HS Flat Chest Press
1x11x90
1x10x90
1x11x70

Standing Cable Chest Flys
1x13x67
1x12x67
1x15x57

Reverse Cable Flys (Rear Delts)
1x15x23
1x13x23
1x13x17

15-30% Incline EZ Bar French Press
1x14x80
1x13x80
1x12x80
1x15x60

Standing Dual Cable Bicep Curls – Bayesian Curls
1x14x37
1x13x37
1x10x37
1x14x23

Abs: Machine Crunches
4x20x235

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 120 bpm

 

[BigD9795]

LOWER B (Hammy Focused)
(1 Drop Set Per Exercise)

Fasted Weight: 222.6

Sleep wasn't great last night. Got a little less than 6 hours. Still, knocked this routine out and it was definitely a scorcher!

Intensifier: 1 drop set on each exercise at the end of the working sets.

Seated Hamstring Curls
1x14x185
1x12x185
1x11x185
1x11x155

Leg Extensions
1x15x205
1x13x205
1x11x205
1x13x175

DB SLDL (Stiff Legged Deadlift)
1x10x60
1x10x60
1x10x70
1x9x70
1x13x60

Leg Press (High/Wide Foot Placement)
1x16x475
1x14x475
1x13x475
1x13x400

Raised Front Foot DB Split Squats
1x16x50
1x14x50
1x13x50
1x16x40

Seated Machine Calf Press
1x12x615
1x11x615
1x11x615
1x15x575

Abs: Flutter Kicks
4x20

Cardio: Elliptical
25min + 2min Cool Down
123bpm

 

[Meetketchup]

Let me guess. The Drop set of DB Split Squats was the worst?

 

[BigD9795]

Let me guess. The Drop set of DB Split Squats was the worst?

I won't lie, DB Split Squats, oddly at least for me, are the hardest part of the routine. Damn things wear your ass out. You saved the best for last I guess. BUT, you should have seen me when I first started doing them. It was ridiculous. LOL

 

[BigD9795]

Upper A

Fasting Weight: 222.5

Sleep with new APAP machine right now is challenging as I am still working on getting the mask to fit correctly. It was leaky for the first 1.5 hours and pissing me off. Changed masks and finally got to sleep. Sleep is much better when everything goes right. LOL. Weight seems to be normalizing and the water retention is slowly getting better.

Had a really good session this morning. Was able to increase weights on several exercises and everything felt good. This new routine is taxing and awesome. I don't see any way I don't grow more on this routine. Intensifiers are awesome. This was a challenging week, but a good one, too!

Intensifier: 1 Rest/Pause set at the end of every exercise.

Machine Lateral Raises
1x15x120
1x14x120
1x13x120
1x11x120

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x12x95 per side
1x11x95 per side
1x7x95 per side

DB Overhead Shoulder Press
1x12x45
1x11x45
1x11x45
1x7x45

Machine Fly’s
1x14x170
1x13x170
1x11x170

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows (Double Drop Sets)
1x8x93
1x8x93
1x6x93

Seated Cable Rows
Close Grip/Elbows Tight
1x12x192
1x11x192
1x9x192

Seated Cable Lat Bar Row
Pronated Grip/Elbows Wide
1x12x187
1x11x187
1x10x187

Preacher Curls
1x13x85
1x12x85
1x11x85
1x10x85
1x8x85

Machine Rear Delt Fly's
1x12x105
1x11x105
1x9x105

BB Close Grip Bench Press
1x10x140
1x10x140
1x9x140
1x8x140
1x6x140

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

 

[Meetketchup]

Back and Bi's starting to grow Big D.

 

[BigD9795]

Back and Bi's starting to grow Big D.

It's weird, in my mind I thought I would make better progress to this point. But I am learning that the visible changes come slower than I thought. Which is ok. I'll put in the work regardless. I'd really love to get the triceps to come up a little better to match the biceps better. My side lat's are filling out, you just can't see it in those poses as much. Still a long way to go though. Might need to sneak in some extra work. Seriously, though, I can't wait to see how this new routine will change things. Thank you for all the support and guidance. It is paying off.

 

[Meetketchup]

It's weird, in my mind I thought I would make better progress to this point.

lol