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Sunrise over the Universe.

Milford King said:
Can you get a picture of that body master machine you use for triceps?

I just am curious if the movement could be duplicated without said machine…
Click to expand...
I’m guessing, based on google search, it’s like a hammer smith designed machine for overhead tricep extensions. Looks pretty cool.

I can’t wait to get my garage built this year so I can move my gym into a bay instead of my 24x12 shed. As I get older I really like the muscle specific machines. And it would be nice not to have to take 10-15 minutes to set up my equipment for
specific workouts of the day.

Anyways.

Subbed.

Good luck Coach. I hope you can accomplish what you set out to accomplish this time around.
 
Yesterday was my second pinning of 250mg of Cyp and 200mg of Deca. I gained 30lbs of solid muscle over the weekend! This shit is 🔥🔥🔥🔥🔥🔥🔥

:ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO::ROFLMAO:

Sorry, couldn't resist. I needed to do at least one of these ridiculous shill log type posts.
 
I will try to do Monday updates at a minimum just like if I was checking in with a coach.

232.9
BP 126/81 RHR 71 BG 85
Diet is the same.
Everything is the same.
250mgTest cyp
200mg Deca

This is a normal weight fluctuation of me. I go up and down 2-4 pounds depending on shitting, meal timing, hydration, etc. My meals are usually the same as is my timing and hydration but yesterday i ate a piece of their shit pizza on our Costco run.

My blood pressure I will attribute to the amount of pain I am in. I thought my low back was bothering me on my left side but I have come to the conclusion that it is actually my hip, based on how deep the pain comes from.
Almost 14 years ago when I had my motorcycle crash, I fractured the socket of my left hip, Because I was wheelchair bound and my pelvis and foot were immobilized, they did not treat it in any way. My left foot is shit, my left leg is shorter than the right and as such, I have significantly changed my gait over the past 14 years. I knew this would eventually bite me in the ass (no pun intended) and it looks like it may finally have arrived.
I injected 60mg of ketorolac IM into my left VG last night in hopes of relieving some of the pain. It hasn't helped much and it is also possible my weight gain is both from inflammation and the very strong NSAID.
But fuck it! I will work around or through it.

I have done both injections into my rear delts and have experienced no PIP whatsoever. It is a bit uncomfortable pushing the 1cc volume into each side, but I guess this is something you pin site explorers get used to.
Aside from my hip/back pain, I am pretty excited about the next 20 weeks.
Again I want to thank @Sunrise Pharma and @Bolan for going on this journey with me.
 
Yesterday was chest day and I did exactly the routine listed previously. Here is a detailed account for those interested.

I do a warm-up with 15lb dumbbells on a flat bench.
10 reps each continuously until done.
Flyes, presses thumbs facing, pullover type stretches same grip, flyes, presses palms facing, pullover type stretches palms facing, flyes.

Hammer Strength incline
2 plates 15 reps warm-up
3 plates 12 reps
4 plates 12 reps times three sets.
My gym has these gay ass rubber plates that only allow 4 plates total on the machine. I either need to figure out a way to put on more or walk all the way over from the other side of the gym with the proper metal plates and carry them over (which I am far from keen on doing). I can usually use 5 plates on this machine.

4 sets x 12 reps of the stack on a Matrix chest press. (I don't use the pin to the bottom, just above. It is a superstition thing.)

4 sets of dumbbell flyes, slight incline. I only use 50s because that is the biggest DB on that end of the gym. The mutes were clogging up the other area where the DBs go to 100. Otherwise I would probably use 60s or so.

4 sets of dips on a Flex dip mashes, the stack...well...you know...

I usually do abs after everything but legs. Chris Cormier showed me a simple routine he says is enough.
3 sets of crunch machine
3 sets of bringing legs to chest while balancing on a bench.
On every rep, blow out and squeeze at the bottom, then hold vacuum at the top.
I alternate exercises until all are done.
I just started doing the back extension machine a month or so ago. I am trying to improve that area even though it looks like shit from several surgeries.
 
CoachCabo said:
I will try to do Monday updates at a minimum just like if I was checking in with a coach.

232.9
BP 126/81 RHR 71 BG 85
Diet is the same.
Everything is the same.
250mgTest cyp
200mg Deca

This is a normal weight fluctuation of me. I go up and down 2-4 pounds depending on shitting, meal timing, hydration, etc. My meals are usually the same as is my timing and hydration but yesterday i ate a piece of their shit pizza on our Costco run.

My blood pressure I will attribute to the amount of pain I am in. I thought my low back was bothering me on my left side but I have come to the conclusion that it is actually my hip, based on how deep the pain comes from.
Almost 14 years ago when I had my motorcycle crash, I fractured the socket of my left hip, Because I was wheelchair bound and my pelvis and foot were immobilized, they did not treat it in any way. My left foot is shit, my left leg is shorter than the right and as such, I have significantly changed my gait over the past 14 years. I knew this would eventually bite me in the ass (no pun intended) and it looks like it may finally have arrived.
I injected 60mg of ketorolac IM into my left VG last night in hopes of relieving some of the pain. It hasn't helped much and it is also possible my weight gain is both from inflammation and the very strong NSAID.
But fuck it! I will work around or through it.

I have done both injections into my rear delts and have experienced no PIP whatsoever. It is a bit uncomfortable pushing the 1cc volume into each side, but I guess this is something you pin site explorers get used to.
Aside from my hip/back pain, I am pretty excited about the next 20 weeks.
Again I want to thank @Sunrise Pharma and @Bolan for going on this journey with me.
Click to expand...
Hi Coach,

I'm stoked to see you running some Sunrise gear and logging your path forward.
CoachCabo said:
Sunrise Pharma sponsored log.

At the strong recommendation of my wife, I have decided to make another run at the same shows I did in 2024.
For those of you who were not following along last year, I won my weight class at the NPC Universe, only to miss out on the pro card by the overall going to the lightweight guy.

I went on to do the North American and placed 3rd in Lt. Heavyweights 60+.
My wife thinks that since I was so close, I HAVE to do them again and I agree.

Sunrise Pharma has been gracious enough to supply my massive stacks going into the shows. :LOL:
I chose Sunrise because they are not yet one of the more common players here on ASF and because their rep, @Bolan is a guy who I admire and respect, living the bodybuilding lifestyle for decades.

I will run a log here describing my experience and my path to New Jersey on July 4.
I won’t be posting mundane stuff like “I ate chicken today and lifted some weights.”
I hope to only post things that are relevant to my journey to these shows and hopefully some of you can gain a bit of information seeing a different perspective than today’s insane protocols.

I will post the main aspects in my following posts.

I intend to be more active on Instagram, so if you want more pics, that is the place to see them.\

@coach_cabo

It is a public page so there’s no need to follow unless you just want to show me some love.
Click to expand...
Hi Coach Cabo,

I am stoked to see and follow your Log here at ASF. Bolan is our guy and he brings a lot of cred to Sunrise. I also believe that if we did not produce high performance products he would have been long gone. Also happy for you to nail down this 2025 season and looks like you will be back on stage in Teaneck, NJ, July 04 in your next show, I believe it is the 2025 NPC Universe.

OK Coach grind hard my borther and thanks for choosing Sunrise, lets see how you get it done!

Casey.
 
I figure I will run through at least one training cycle to illustrate my basic type of workout/training. As I mentioned, I alternate many exercises each day I go in again for he same group. My workouts are never exactly the same.

In spite of my incredible back/hip pain, I went in to do back anyway. Ask anyone who achieves anything, this is the tenacity and dedication it takes to get shit done.
To reiterate, I do cardio every day except leg day, a minimum of 30 minutes. I do recumbent bike, HR around 120bpm. For my age, it is pretty LISS.

Back day:

Started with stretching. I hold the bar on cable stations and pull/twist/bend in any way I can that makes it feel like I am stretching the back and biceps.
I use gloves and (at the recommendation of Bolan) VersaGrips. Mine are pink to display my sensitive, feminine side.😘

20 reps with half the stack, low cable rows, getting as much stretch as possible. Warm up.

4 sets of 12 reps low cable rows, using the absolute max weight that allows me to just sloppily get those last two reps.

4 sets of 12 wide grip lat pulldowns. Same weight and rep concept.

4 sets of 12 reps of close grip, palms facing in.

4 sets on 15 reps, individual cable pulls. I learned these from @Montego . The cable is pulled from about 45 degrees and you allow full stretch at the top, nasty pinching hold at the bottom. If you have a good sense of muscle feel, this lightish exercise still hurts so good.

Abs after.
 
Wednesday was my normal, scheduled day off. I chilled and hoped this pain in my hip and back would get better. It didn't.

So I went in yesterday to do

Shoulders

I do a warm-up of 10lb DBs in continuous rotation of movements: Side laterals for 10, palms down front raises for 10, bent rears for 10, side laterals for 10, palms facing front raises for 10, rear bents for 10 finished with more side laterals for 10.
I then do these wide circles of 10 each arm, first rotating inward to out, then switch outward to in.
I feel that all of this really gets my shoulders "lubed up" for actual exercises.

4 sets of 12 reps, rear delt machine (pec deck)
4 sets of 12 of those side saddle, side delt machine raises.

4 sets of 12 side delt machine
4 sets of heavy partial DB lateral raises (see John Meadows for this one).

4 sets of machine front presses. 2 with wide grip, two with opposite grip.

My pain is still pretty fucking bad, but I will do legs today. Probably nothing involving my hips. Just extensions and curls.

Oh, I finally got my HGH yesterday. I am using 2iu at night before bed.
 
Yesterday I did go in and do

Legs.

10 sets of extensions and 10 sets of lying curls.
My back/hip is starting to get a bit better so I am counting my blessing and hoping for daily improvement so I can get after it again.

I feel ok this morning.
 
Arms

I start with a light barbell and do highish reps, with arm extended stretches whilst holding something stationary, like the barbell rack. The point is to stretch the bicep and shoulder.

4 sets of 12, cambered barbell curls. I alternate between "drag" curls and strict form normal curls. I cannot use straight bar due to elbow and wrist pain.

4 sets of 12 seated alternating DB curls.

4 sets of hammer curls. I just started doing these. I normally do either seated concentration curls or a "reverse skull crusher" with a cable, lying on a bench.

Superset of:
4 x 12 reps Bodymaster Behind the Neck extension machine shown in my earlier post.
4x 12 cables. single arm tricep extensions as shown on recent Hany Rambod video in the Sam Sulk competition thread.

I normally do standard press downs but I am trying to switch up some stuff to change my overall appearance for the next set of shows.

That's it. I have listed my entire training for one week. I will only share training when and if anything changes.
Same with my diet and drugs. I am eating and using what I listed already.

I will continue with weekly updates on Mondays.
 
SB Labs
Monday check in.

229.8
BP 110/74
RHR 76
BG 86

My pain has subsided enough that I don't feel it will hinder my training. I will take a couple of weeks off from abs and low back training to allow that area to rest, just in case it was sciatica causing my problem. I am just glad that I can walk in and buy Toradol here. Those two shot likely helped quite a bit.

I want to post pics but my wife gets up after my big breakfast usually and my gut is distended by 10am.

I intend to take pics on Fridays regardless and may post those. Next Friday will be 18 weeks out.

Another week of chiseling away.
 
CoachCabo said:
My blood pressure I will attribute to the amount of pain I am in. I thought my low back was bothering me on my left side but I have come to the conclusion that it is actually my hip, based on how deep the pain comes from.
Almost 14 years ago when I had my motorcycle crash, I fractured the socket of my left hip, Because I was wheelchair bound and my pelvis and foot were immobilized, they did not treat it in any way. My left foot is shit, my left leg is shorter than the right and as such, I have significantly changed my gait over the past 14 years. I knew this would eventually bite me in the ass (no pun intended) and it looks like it may finally have arrived.
I injected 60mg of ketorolac IM into my left VG last night in hopes of relieving some of the pain. It hasn't helped much and it is also possible my weight gain is both from inflammation and the very strong NSAID.
But fuck it! I will work around or through it.
Click to expand...
Hey Coach if your pain is caused by a discrepancy in the length of your legs I know they sell shoe inserts to address this. You may want to look into it.
 
Androgenocide said:
Hey Coach if your pain is caused by a discrepancy in the length of your legs I know they sell shoe inserts to address this. You may want to look into it.
Click to expand...
Thanks. I think it is because I walked a certain way for 47 years then started walking differently after my crash. Like the stress/wear on my hip moved from the different gait.
It’s funny but, I am in flip flops 99% of the time. So much that I get AKs and other sun related things in the top of my foot. I asked the dermatologist “I mean, WHO gets these on their feet?” Apparently, people who don’t wear shoes.
So the funny part is that if I wear proper shoes longer than my time in the gym, my foot (the fucked up one) starts to really hurt.

Old is old. Can only fight back so much.
 
CoachCabo said:
Thanks. I think it is because I walked a certain way for 47 years then started walking differently after my crash. Like the stress/wear on my hip moved from the different gait.
It’s funny but, I am in flip flops 99% of the time. So much that I get AKs and other sun related things in the top of my foot. I asked the dermatologist “I mean, WHO gets these on their feet?” Apparently, people who don’t wear shoes.
So the funny part is that if I wear proper shoes longer than my time in the gym, my foot (the fucked up one) starts to really hurt.

Old is old. Can only fight back so much.
Click to expand...
Damn. Alright dude, keep punching.
 
Today's update:
236.6
BP 119/79
RHR 83
BG 92

For those of you not already familiar with the story/my history, today is the 14 year anniversary of my life altering crash.
On February 28, 2011, I was doing a track day at Sear's Point/Sonoma Raceway, doing a photo session for my newly formed team and generally getting ready for the AFM race season.

For some reason, I lost the rear end exiting the hot pits and my body was slammed to the ground, all of the energy shoving my left leg straight up. Instead of a tib/fib feature or a broken femur like most guys, my leg stayed strong, forcing my pelvis to snap in half. Not that I avoided leg damage. My foot disconnected from the tibia and my tibia made its way through my inner and outer boot, sticking out the side. The stress on my fibula was too much and it also snapped in half. Additionally my tricep tore, my urethra tore inside my penis and I managed to rip some arteries loose. I also crushed my T12 vertebrae.

Were it not for ambulances and a helicopter at the track, I would have surely died. They managed to get me to a trauma room and over several days and surgeries, put me back together.
It wasn't as smooth sailing as that though. I had to have the pelvis re-attached as I somehow broke the hardware, requiring a do-over. (I have managed to break the second bit of hardware.)

I was in the ICU/hospital for over a month, in a wheelchair for over six months and dropped down from around 200lbs to 163 (iirc).
I moved to Cabo a few months after I started walking again and with no much more to do with myself, got back into the gym on a steady basis.
It wasn't a given that I would be able to walk again, let alone compete in anything.
I will attach a few pics if I can figure it out.
 
CoachCabo said:
Today's update:
236.6
BP 119/79
RHR 83
BG 92

For those of you not already familiar with the story/my history, today is the 14 year anniversary of my life altering crash.
On February 28, 2011, I was doing a track day at Sear's Point/Sonoma Raceway, doing a photo session for my newly formed team and generally getting ready for the AFM race season.

For some reason, I lost the rear end exiting the hot pits and my body was slammed to the ground, all of the energy shoving my left leg straight up. Instead of a tib/fib feature or a broken femur like most guys, my leg stayed strong, forcing my pelvis to snap in half. Not that I avoided leg damage. My foot disconnected from the tibia and my tibia made its way through my inner and outer boot, sticking out the side. The stress on my fibula was too much and it also snapped in half. Additionally my tricep tore, my urethra tore inside my penis and I managed to rip some arteries loose. I also crushed my T12 vertebrae.

Were it not for ambulances and a helicopter at the track, I would have surely died. They managed to get me to a trauma room and over several days and surgeries, put me back together.
It wasn't as smooth sailing as that though. I had to have the pelvis re-attached as I somehow broke the hardware, requiring a do-over. (I have managed to break the second bit of hardware.)

I was in the ICU/hospital for over a month, in a wheelchair for over six months and dropped down from around 200lbs to 163 (iirc).
I moved to Cabo a few months after I started walking again and with no much more to do with myself, got back into the gym on a steady basis.
It wasn't a given that I would be able to walk again, let alone compete in anything.
I will attach a few pics if I can figure it out.
Click to expand...
Holy shit brother that's fucking crazy! I'm going to get that image in my head now every time I go to the races out there. Congrats on making it through all of that and living life the way you want to (or at least on mostly your terms) 👍
 
Wow! To see you in that wheel chair and see you now, inspirational ! Thank you for that story, I didn’t know. I had a friend years ago go through something close that you did, we all rode bikes and he was kept in a coma for two weeks ! Very strong both of you.
 

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