Halfi
Registered
- Joined
- May 12, 2022
- Messages
- 6,145
- Reaction score
- 11,833
God i hate the stair master . That thing tears my back up.
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dcDogz very normal log
- Joined
- Jun 29, 2023
- Messages
- 6,448
- Reaction score
- 14,296
191.8
Very mid ham day.
And aggravated my back a bit on pendulums.
Not terribly luckily but thought I was safe, after the first set seemed good to go.
2nd set ouch 4th rep was like damn.
Might wake up tomorrow and be back to today hopefully.
Woke up feeling pretty good too oh well.
Luckily not back to monday pain, kinda in between Tuesday wednesday roughly.
Sldls definitely no go, i had aggravated it before so not sure how woulda faired but didnt seem too likely. Tried just lifting 2 plates on the belt squat machine and was like yea this feels sketchy as fuck.
Got a little work with 25lb dbs and 30lb dbs not alot.
Added a extra set to lying curls to not lose sooo much volume and they felt pretty good.
I tried 2 plates leg press machine just to see how felt and should be alright Monday with a little less weight and limit rom a bit.
Beyond that everything was good.
Same foods yesterday. And ill post up numbers little later.
Very mid ham day.
And aggravated my back a bit on pendulums.
Not terribly luckily but thought I was safe, after the first set seemed good to go.
2nd set ouch 4th rep was like damn.
Might wake up tomorrow and be back to today hopefully.
Woke up feeling pretty good too oh well.
Luckily not back to monday pain, kinda in between Tuesday wednesday roughly.
Sldls definitely no go, i had aggravated it before so not sure how woulda faired but didnt seem too likely. Tried just lifting 2 plates on the belt squat machine and was like yea this feels sketchy as fuck.
Got a little work with 25lb dbs and 30lb dbs not alot.
Added a extra set to lying curls to not lose sooo much volume and they felt pretty good.
I tried 2 plates leg press machine just to see how felt and should be alright Monday with a little less weight and limit rom a bit.
Beyond that everything was good.
Same foods yesterday. And ill post up numbers little later.
- Joined
- Jun 29, 2023
- Messages
- 6,448
- Reaction score
- 14,296
cable laterals
22 x 15 same
22 x 14 same
22 x 12 up 2
22 x 11 new set
abductors
185 x 14 same
180 x 12 new set
seated leg curls
210 x 16 up 1
210 x 12 new set
pendulums
90 x 12 same
90 x 4 injury
45 x 10
45 x 10
sldls dbs
25lb x 12
25 x 12
30lb x 12
lying curls
140 x 15 up 2
140 x 12 new set
120 x 13 extra set
leg press calves
6 plates x 22 x 21 x 20 x 19
rear delts machine
120 x 16 same
120 x 12 same
110 x 13 new set
prone incline db rows
75 x 15 up 1
75 x 13 up 1
65 x 12 new set
incline db curls
25 x 15 up 2
25 x 14 up 2
25 x 12 new set
cg seated rows
170 x 16 accidentllay lowered 5lbs
175 x 13 new set
ab machine crunch
305 x 18 x 17 x 16 x 15
kinda aggravated back but at the same time felt kinda good crunching down on it, so lowered my weight 20lbs and did what I could
stretched a bit afterward
rounding the back obviously hurts, but it seems like when I straighten a ton and drop load on it is where it also kinda hurts. kinda like if im seated in a chair and try to keep my butt secured on the chair but put my upper back into the chair, almost like stretching, thats where it hurts down there.
im guessing thats why pendulums irritated it a bit. once I gritted my teeth and put my back super tight against the pad it put pressure down there.
felt fine until it didnt.
luckily since pendulums dont really load the spine too much, and weight is relatively light didnt do too much damage . was just kinda like ow that hurt damn okay stop.
its def irritated right now at work but doesnt feel like too serious just need to keep rehabbing and being careful.
feels more like I over exerted more then anything vs re injured, just super tender. almost feels like if I pop it down there it would give instant relief, but I cant lol.
some times when stretching it pops right on the spot the hurts the most and it feels sooo good, but cant always get it.
slight adjustment to foods for breakfast, shirataki noodles coming out.
hunger is mostly under control, just volumizing things a little here and there.
mostly soupy stuff all day. potato soup, chicken in water, oats in water. water everything. lol
im down over a lb for sure no matter what I weigh in tomorow, even with 450 test and 300 npp now.
think aromasin did a little water release as well with e2 coming down id imagine.
22 x 15 same
22 x 14 same
22 x 12 up 2
22 x 11 new set
abductors
185 x 14 same
180 x 12 new set
seated leg curls
210 x 16 up 1
210 x 12 new set
pendulums
90 x 12 same
90 x 4 injury
45 x 10
45 x 10
sldls dbs
25lb x 12
25 x 12
30lb x 12
lying curls
140 x 15 up 2
140 x 12 new set
120 x 13 extra set
leg press calves
6 plates x 22 x 21 x 20 x 19
rear delts machine
120 x 16 same
120 x 12 same
110 x 13 new set
prone incline db rows
75 x 15 up 1
75 x 13 up 1
65 x 12 new set
incline db curls
25 x 15 up 2
25 x 14 up 2
25 x 12 new set
cg seated rows
170 x 16 accidentllay lowered 5lbs
175 x 13 new set
ab machine crunch
305 x 18 x 17 x 16 x 15
kinda aggravated back but at the same time felt kinda good crunching down on it, so lowered my weight 20lbs and did what I could
stretched a bit afterward
rounding the back obviously hurts, but it seems like when I straighten a ton and drop load on it is where it also kinda hurts. kinda like if im seated in a chair and try to keep my butt secured on the chair but put my upper back into the chair, almost like stretching, thats where it hurts down there.
im guessing thats why pendulums irritated it a bit. once I gritted my teeth and put my back super tight against the pad it put pressure down there.
felt fine until it didnt.
luckily since pendulums dont really load the spine too much, and weight is relatively light didnt do too much damage . was just kinda like ow that hurt damn okay stop.
its def irritated right now at work but doesnt feel like too serious just need to keep rehabbing and being careful.
feels more like I over exerted more then anything vs re injured, just super tender. almost feels like if I pop it down there it would give instant relief, but I cant lol.
some times when stretching it pops right on the spot the hurts the most and it feels sooo good, but cant always get it.
slight adjustment to foods for breakfast, shirataki noodles coming out.
hunger is mostly under control, just volumizing things a little here and there.
mostly soupy stuff all day. potato soup, chicken in water, oats in water. water everything. lol
im down over a lb for sure no matter what I weigh in tomorow, even with 450 test and 300 npp now.
think aromasin did a little water release as well with e2 coming down id imagine.
- Joined
- Jun 29, 2023
- Messages
- 6,448
- Reaction score
- 14,296
also im gonna have to redo blood work, i knew that lady fucked up when she only took two vials.
i swear she wasnt paying attention and flirting with me.
ive gone lots of times, blood drawn by different people, but this lady made me feel uncomfortable. lol
imma have to call too, since on good labs it said I already scheduled a test for it, so it wont let me reschedule. mfers.
i swear she wasnt paying attention and flirting with me.
ive gone lots of times, blood drawn by different people, but this lady made me feel uncomfortable. lol
imma have to call too, since on good labs it said I already scheduled a test for it, so it wont let me reschedule. mfers.
- Joined
- Jun 29, 2023
- Messages
- 6,448
- Reaction score
- 14,296
190.8 suspiciously new low
think aromasin doing some work here, because I am peeing CRAZY.
might be a blessing blood lady messed up so I can get my e2 with a week of aromasin down @ 450 test.
joints do feel a teeny bit dry, particularly my knee, not much might not be anything, never ran aromasin before so no idea how it affects me. might be in my head its so subtle.
not a big deal enough to even think about just little something i kinda noticed.
check ins completed
missed cardio yesterday due to some family graduations doubling up today.
back so much better phew. dodging some fucking bullets for sure.
was really worried yesterday thought I herniated/bulged a new disc.
luckily not the case. maybe a week or two more of babying and ill be outta the water.
check ins done
rest day carbs now 180, everything else the same.
down 1.5 lbs for the week.
during the week i didnt notice too many changes physique wise, however in my check in video rewatching def appear leaner with weightloss/water loss.
so good stuff so far.
luckily have boat load of little diet hacks so i can endure a bit before it really sucks. limiting suck as much as possible always best.
the pain has just started!
15 weeks to go!
think aromasin doing some work here, because I am peeing CRAZY.
might be a blessing blood lady messed up so I can get my e2 with a week of aromasin down @ 450 test.
joints do feel a teeny bit dry, particularly my knee, not much might not be anything, never ran aromasin before so no idea how it affects me. might be in my head its so subtle.
not a big deal enough to even think about just little something i kinda noticed.
check ins completed
missed cardio yesterday due to some family graduations doubling up today.
back so much better phew. dodging some fucking bullets for sure.
was really worried yesterday thought I herniated/bulged a new disc.
luckily not the case. maybe a week or two more of babying and ill be outta the water.
check ins done
rest day carbs now 180, everything else the same.
down 1.5 lbs for the week.
during the week i didnt notice too many changes physique wise, however in my check in video rewatching def appear leaner with weightloss/water loss.
so good stuff so far.
luckily have boat load of little diet hacks so i can endure a bit before it really sucks. limiting suck as much as possible always best.
the pain has just started!
15 weeks to go!
- Joined
- Jun 29, 2023
- Messages
- 6,448
- Reaction score
- 14,296
191.2
Good upper at planet fitness.
Back about the same left it alone yesterday.
So so super stiff but as i move around loosens up a bit.
Was very careful since hadnt done upper with the injury and was pretty okay.
Shoulder press almost got me but while warming up could feel it putting a little pressure depending how i was sitting.
Got it sorted out and just tried to match didn't try to be a hero.
At the end of everything went ahead and sat on the leg press machine witj no weight just to see how single leg presses felt.
Felt surprisingly okay, hits my hams glutes a bit more but should be fine for tomorrow i think.
Pf fitness also has this stretching cage thing, never used it before but before started anything got on it and stretched out back felt pretty good.
Delt cable sides
11. 25 x 13
11. 20 x 13 x 12 x 10
Same
Cable lat pulldowns
14. 80 x 14 x 12 up1 first set
14. 72.5 x 13 up 2 reps
Smith incincllime t bar row
7. 175 x 13 up 1
7. 165 x 12 same
7. 155 x 12 same
Hammer strentgth mts row
10. 100 x 13
10. 100 x 12
10. 95 x 13 up 1
Hs incline press
7. 100 x 12 same
7. 100 x 10 barely up5lbs
7. 90 x 11 up 5lbs
Pec dec fly
10. 185 x12 down 1
10. 180 x 10 same
10. 175 x 10 same
Hs oh press
11. 100 x 12
11. 95 x 11 up 1
Pf curls
3. 90 x 12 up 5lbs
3. 85 x 12 same
3. 85 x 11 same
Pf machine triceps press
260 x 14
260 x 13
260 x 11
Same
Decline leg raises
18
17
16
Kinda was bothering back teeny bit stopped when uncomfortable and dropped a set.
Outta avocado and dont feel like going to store atm, so subbed avocado oil for my morning fats. Pretty much same foods.
Changed dinner proteins to casein see if it help with sleep alittle since get a steady drip of protein for awhile. doubt it changes anything but dont think will hurt me.
If doesnt help probably go back to chicken breast. have enough calories atm to try before
CaloriCaloriees get too low. plus plan on getting some ninja creami in the mix soonish. probably tomorrow lol.
Good upper at planet fitness.
Back about the same left it alone yesterday.
So so super stiff but as i move around loosens up a bit.
Was very careful since hadnt done upper with the injury and was pretty okay.
Shoulder press almost got me but while warming up could feel it putting a little pressure depending how i was sitting.
Got it sorted out and just tried to match didn't try to be a hero.
At the end of everything went ahead and sat on the leg press machine witj no weight just to see how single leg presses felt.
Felt surprisingly okay, hits my hams glutes a bit more but should be fine for tomorrow i think.
Pf fitness also has this stretching cage thing, never used it before but before started anything got on it and stretched out back felt pretty good.
Delt cable sides
11. 25 x 13
11. 20 x 13 x 12 x 10
Same
Cable lat pulldowns
14. 80 x 14 x 12 up1 first set
14. 72.5 x 13 up 2 reps
Smith incincllime t bar row
7. 175 x 13 up 1
7. 165 x 12 same
7. 155 x 12 same
Hammer strentgth mts row
10. 100 x 13
10. 100 x 12
10. 95 x 13 up 1
Hs incline press
7. 100 x 12 same
7. 100 x 10 barely up5lbs
7. 90 x 11 up 5lbs
Pec dec fly
10. 185 x12 down 1
10. 180 x 10 same
10. 175 x 10 same
Hs oh press
11. 100 x 12
11. 95 x 11 up 1
Pf curls
3. 90 x 12 up 5lbs
3. 85 x 12 same
3. 85 x 11 same
Pf machine triceps press
260 x 14
260 x 13
260 x 11
Same
Decline leg raises
18
17
16
Kinda was bothering back teeny bit stopped when uncomfortable and dropped a set.
Outta avocado and dont feel like going to store atm, so subbed avocado oil for my morning fats. Pretty much same foods.
Changed dinner proteins to casein see if it help with sleep alittle since get a steady drip of protein for awhile. doubt it changes anything but dont think will hurt me.
If doesnt help probably go back to chicken breast. have enough calories atm to try before
CaloriCaloriees get too low. plus plan on getting some ninja creami in the mix soonish. probably tomorrow lol.
Halfi
Registered
- Joined
- May 12, 2022
- Messages
- 6,145
- Reaction score
- 11,833
I use to love that little cage thing at planet when I had a membership there. When I first hurt my back I use to use it every day.
- Joined
- Jun 29, 2023
- Messages
- 6,448
- Reaction score
- 14,296
Yea that thing is very useful
- Joined
- Jun 29, 2023
- Messages
- 6,448
- Reaction score
- 14,296
Not a big church guy here or believer but my kids have gotten into it and religion big thing in wrestling.
No biggie to me i dont care one way or the other. Let my kids explore things and figure it out on their own.
All their wrestling buds go to a pretty chill church Sundays so i guess that means we are going to church now lol.
I guess i dont mind keep me busy sundays not thinking about food lol.
No biggie to me i dont care one way or the other. Let my kids explore things and figure it out on their own.
All their wrestling buds go to a pretty chill church Sundays so i guess that means we are going to church now lol.
I guess i dont mind keep me busy sundays not thinking about food lol.
- Joined
- Jun 29, 2023
- Messages
- 6,448
- Reaction score
- 14,296
Church was aight. Pretty informal place. They had a potluck afterwards. I dont mind the vibes here. I grew up in a catholic school and turned me off to the whole thing.
Just chilled with my plate of nothing and my diet coke while the youth ran around crazy.
Stayed pretty satiated since i had no choice lol. Prayer was satiating my soul.
Being busy and keeping busy and talking helps.
191.8
Lower completed injury free whith solid quad work.
So after testing out leg press at pf decided would just do lower there. Mentally felt like right choice since single leg on the hammer strength leg press felt crazy solid.
Worked out really well.
Next week my lower will be at pf anyway for that camp for my son.
Little bit risky decision but worked out crazy well.
Back is still a bit tender and stiff but healing up as long as i dont re injure should be 100% soonish.
Delt cables
20. 25 x 11
20. 20 x 12
20. 20 x 10
20. 15 x 12
Adductors
20. 190 x 16
20. 190 x 12
Lying leg curls
19. 105 x 14
19. 105 x 13
Leg ext
14. 205 x 13
14. 200 x 12
14. 195 x 13
Leg press single leg
1. 90 x 14
1. 90 x 13
1. 90 x 12
Single leg is crazy different especially on this machine. first 30 -40% of rep is heavy on hams glutes then last portion is all teardrop
All the way to the top. dual leg gets way less glute ham and more overall front quad.
Felt good either way , can always tell when its solid because my quads will feel hot to the touch.
Hack squat matrix (the humbler)
24. 90 x 15 mid back
24. 90 x 15
Was extra conservative and careful.
Felt pretty good but had room to go up a bit but didnt want to risk it for the biscuit.
Was super tempted to even do a extra set because i am stupid, but decided against it.
Leg pres calvs
5 plates x 24 22 21 21
Bent over rear delt cables
20 x 13
15 x 14 x 12
10 x 13
Ab machine
90 x 20 x 18 x 17
Cut a set similar to yesterday just felt funny
Cardio later today
Foods
Just chilled with my plate of nothing and my diet coke while the youth ran around crazy.
Stayed pretty satiated since i had no choice lol. Prayer was satiating my soul.
Being busy and keeping busy and talking helps.
191.8
Lower completed injury free whith solid quad work.
So after testing out leg press at pf decided would just do lower there. Mentally felt like right choice since single leg on the hammer strength leg press felt crazy solid.
Worked out really well.
Next week my lower will be at pf anyway for that camp for my son.
Little bit risky decision but worked out crazy well.
Back is still a bit tender and stiff but healing up as long as i dont re injure should be 100% soonish.
Delt cables
20. 25 x 11
20. 20 x 12
20. 20 x 10
20. 15 x 12
Adductors
20. 190 x 16
20. 190 x 12
Lying leg curls
19. 105 x 14
19. 105 x 13
Leg ext
14. 205 x 13
14. 200 x 12
14. 195 x 13
Leg press single leg
1. 90 x 14
1. 90 x 13
1. 90 x 12
Single leg is crazy different especially on this machine. first 30 -40% of rep is heavy on hams glutes then last portion is all teardrop
All the way to the top. dual leg gets way less glute ham and more overall front quad.
Felt good either way , can always tell when its solid because my quads will feel hot to the touch.
Hack squat matrix (the humbler)
24. 90 x 15 mid back
24. 90 x 15
Was extra conservative and careful.
Felt pretty good but had room to go up a bit but didnt want to risk it for the biscuit.
Was super tempted to even do a extra set because i am stupid, but decided against it.
Leg pres calvs
5 plates x 24 22 21 21
Bent over rear delt cables
20 x 13
15 x 14 x 12
10 x 13
Ab machine
90 x 20 x 18 x 17
Cut a set similar to yesterday just felt funny
Cardio later today
Foods
- Joined
- Jun 29, 2023
- Messages
- 6,448
- Reaction score
- 14,296
- Joined
- Jun 29, 2023
- Messages
- 6,448
- Reaction score
- 14,296
WED
Registered
- Joined
- Jun 13, 2025
- Messages
- 1,870
- Reaction score
- 2,929
Had to stop doing the stairmill bc it just spiked my hunger. I can walk 25k steps and not get effected. Longer walks at a good pace
- Joined
- Jun 29, 2023
- Messages
- 6,448
- Reaction score
- 14,296
190.6
Rest day
Sitting at lab place gettjng blood work.
cardio later
Probably doing bjj tomorrow but no sparring and getting my cardio in after class.
Just to be safe side.
Foods today
Also finally noticed yesterday i feel kinda skinny/flat. We're here bois.
Rest day
Sitting at lab place gettjng blood work.
cardio later
Probably doing bjj tomorrow but no sparring and getting my cardio in after class.
Just to be safe side.
Foods today
Also finally noticed yesterday i feel kinda skinny/flat. We're here bois.
- Joined
- Jun 29, 2023
- Messages
- 6,448
- Reaction score
- 14,296
View: https://www.instagram.com/p/DZD55V4O-3X/
for all the older fellas!
we are elite!
married kids jobs and whatever else you got going on and still griding it out kudos to you!
for all the older fellas!
we are elite!
married kids jobs and whatever else you got going on and still griding it out kudos to you!
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