Latest posts

Forum Statistics

Threads
25,959
Posts
510,188
Members
28,033
Latest Member
JerryJo
What's New?

Stickler's Rebirth Log

Stickler

Stickler

VIP Member
Oct 28, 2010
275
194
9-12-22
"Day 5"
Rack deadlifts 7 x 8, 6, 5, 3,3,3,3
OLD: 225, 275, 275, 275, 255, 255, 255
NEW: 225, 255, 275, 285, 295, 305, 315x6 +surprised myself today after taking 2 weeks from this exercise. Had more juice in the tank but trying to go up slow and steady. No rush

Standing calf raises 5 x 12-15
OLD: 240, 280x13, 280x8, 260x10, 240x10
NEW: 240x15, 260x15, 260x13, 260x12, 260x11

Seated calf machine 4 x 15 5 sec hold on Stretch
OLD: 45, 55, 55, 60
NEW: 55, 60, 60, 60

Hanging leg raises 4 x 20
OLD: 20, 20, 20, 10
NEW: 20, 20, 20, 20

Seated cambered shrugs 4 x 20 hold contraction 3 sec (was told to just use DB, couldn't find a bar)
OLD: 65, 70x14, 65, 65 +easier to do but not enough to go up, maybe next week
NEW: 65, 70, 75x18, 70x14 -spent

Cardio 25min treadmill 4.5% 3.3mph 132-136bpm

I know there was some questions of over training calves, and it was brought to coach's attention. After his revision a few weeks back, he left it as it. So, I'm doing it, even if there is some confusion as to why.

Overall a good day. Improvement all around. It would seem a little rest from the rack deads 3 weeks ago have healed nicely. Just gotta be careful and remember it's not a race.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
Nice work.

It is really hard to overtrain calves, as they are conditioned for abuse. I will always point towards cyclists, when I hear someone suggest they are overtraining calves. Cyclists beat the sh*t out of their calves every day when cycling, but look at them. Their calves are freaking huge and shredded!
 
Stickler

Stickler

VIP Member
Oct 28, 2010
275
194
Fuck it. Here's 2 months and 10 days. My results would have been MUCH better if I stayed consistent as per @3BG said many times. Here they are for the ripping. As per @RIR0 said, "get as lean as possible before gaining weight." I'm working on it.

BTW, I take the information that I've been asked and learned to my coach (which I've NEVER had before)... I did nothing different except work out differently than others with advice from someone I paid, who has been successful, that others disagree or question . The funny part is, I have NO IDEA WHY? Which is why I'm here, and that's to learn.

I leave a log to get advice, questions, criticism, to get knowledge on shit I never thought to ask before, and.. ... to continue to be better. Thanks for following and your input.
20220624_075112.jpg

20220624_075132.jpg

side_combo.jpg
 
Stickler

Stickler

VIP Member
Oct 28, 2010
275
194
9-13-2022
Morning weight 205lbs
Diet was in a deficit for the day
Worked extra hours today, skipped gym.
-----
9-14-2022
Morning weight 205lbs
Diet was clean and in a major deficit. Not prepped meals. Macros were not balanced, it was a high protien, medium to low carb, and minimal fat day.
--
I know I've fucked with this over the weeks, but it didn't change after the last revision. Last time I made my own change I ended up with shoulder pain, so for now just dealing with the volume but going to pay close attention to fatigue levels.
--
The "2nd OLD/last time I worked Day 6" is when I tried to change volume and working set rep ranges. I ended up hurting my shoulder, so this week's sets/rep ranges are comparable to the "1st OLD." .. next week it'll be cleaned up
--
Routine "Day 6:" -(l&s) = lift and spot
Stretched chest & shoulders

Bench press 7 x 8,6,5,3,3,3,3
OLD: 135, 185, 185, 225x1, 205x3 (l&s), 225(l&s), 225(l&s)
OLD: 185x8, 205x6 (goal was 6-8, l&s), 225x5 (goal was 6-8 l&s)
NEW: 185, 205, 215, 225, 245, 265 (l&s) (x3 and spot said all me, not feeling it, watching shoulder, backing down a tad), 245 +solid progress, only used spot once, shoulder feels great

Incline bench press 4 x 6,6,12,20
OLD: 135, 155, 95, 85
OLD: 135x8, 155x8, 185x1 (came too low), 185x4 (l&s)
NEW: 135, 155, 165, 145x14/135x5 (total failure W/O a spo,, had to roll the fucking bar down to my waist then stand up) +solid progress next time have spot for 20 reps

Front plate raises 45 lb plate 50 reps
OLD: 12, 11, 11, 6=40
OLD: 15 (20 sec rest),11 (60 sec rest), 10 (180 sec rest), 12 (30 sec rest), 2=50
NEW: 25 (180s rest), 12 (60s rest), 13 +progress, stamina is increasing

Reverse pushdowns 4 x 12
OLD: 30x12, 40x12, 50x12, 60x12
OLD: 50, 70, 85x6 (rest 120 sec), 85x6
NEW: 50x12, 70x12, 85x12, 85x6/60x6 +progress, could have been a better last set

Underhand seated rows 2 warmups then one triple drop set of 12-12-12
OLD: 120x8, 120x8. 160/100/55
OLD: 120x8, 160x8, 180x8/120×8/55×9
NEW: 100x8, 120x8, 180

Underhand pulldowns 4 x 12
OLD: 55, 70, 100, 120x9 +total failure
OLD: 70, 100, 160x4 (goal was 6-8, 60 sec pause), 140x7
NEW: 85, 120, 140, 160x11 +progress

No Cardio.

Overall, another day with increases on every exercise. Rest time of 3 minutes worked well between sets and felt pretty good with each movement.
 
Stickler

Stickler

VIP Member
Oct 28, 2010
275
194
Nice work.

It is really hard to overtrain calves, as they are conditioned for abuse. I will always point towards cyclists, when I hear someone suggest they are overtraining calves. Cyclists beat the sh*t out of their calves every day when cycling, but look at them. Their calves are freaking huge and shredded!
Tell you what tho, those mother fuckers are SORE today. Lol.. They'll be fine by tomorrow, but ya know good ol' day 2 after a body part is always the worst.
 
Stickler

Stickler

VIP Member
Oct 28, 2010
275
194
9-15-2022
So, this is new. Woke up sore after what I thought was a good night's sleep. Woke up 6am, then laid down for what was supposed to be for 20 minutes at 10:30am. Slept until 2:10pm!! Wtf?! BUT, Woke up not sore. Problem is it killed the day. Worked the rest of the day and night.

Diet clean but at a deficit and meal replacements due to time restraints. Not thrilled, but prepping tomorrow, no cooked food.
-----
9-16-2022
Diet on point so far, prepped and ready
-
Stretch
-
Day 1: start time 1pm

Wide grip pull-ups 50 reps (use assisted, lbs are amount of my weight lifted)
OLD: 25x110, 17x110,
OLD: 25x115, 16x115, 10x115
NEW: 20x130 (90s rest), 12x130 (3min rest), 13x130 +progress, but amount of rest didn't matter. Not sure why, maybe because of the amount of reps?

Close grip pulldowns 3 warmups of 5 then 1 work set of 8-10
OLD: 85, 120, 140, 160x8
OLD: 85, 140, 160, 180x3/160x7
NEW: 85, 140, 160, 180 (2s pause @6, used grip straps) +slow progress, but progress

Db pullovers 4 x 20 3 sec negative
OLD: 50, 55, 55x17, 55x15
OLD: 55, 55, 60, 60x14
NEW: 60, 65, 65x17, 65x12 -jumped too much for the amount of volume

Cable crossovers 3 warmups of 5 then 1 work set of 12-15 w/ 3 sec hold on contraction
OLD: 35, 42.5, 42.5, 30X12
OLD: 30, 35, 42.5, 42.5x6/25x9
NEW: 35, 35, 42.5, 42.5x12 +slight progress

Lower cable pulls 4 x 12 3 sec hold on contraction
OLD: 20, 20, 20, 25x9
OLD: 20, 25x11, 20x11, 15
NEW: 20 (2min rest), 25x10, 20, 20

Hanging leg raises 3 x 12-15
OLD: 15, 15, 15
OLD: 15, 15, 15
NEW: 15, 15, 15

Cardio: Treadmill 25 min @ 6% 3.2mph 131 bpm
1hr 45m total incl. cardio

Overall decent day. With these exercises I may be hitting the plateu point. My next check in is Wed 21st, so this day could totally change. No idea. I do miss DB Bent over rows and HS Iso row machine though.
 
Stickler

Stickler

VIP Member
Oct 28, 2010
275
194
9-17-2022
Next few days will be busy, but going to make sure I at least do cardio.

Cardio: Treadmill 25 min @ 6% 3mph 132 bpm
----
9-18-2022

Cardio: Treadmill 25 min @ 5 5% 3.7mph 130 bpm
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
1,095
680
Fuck it. Here's 2 months and 10 days. My results would have been MUCH better if I stayed consistent as per @3BG said many times. Here they are for the ripping. As per @RIR0 said, "get as lean as possible before gaining weight." I'm working on it.

BTW, I take the information that I've been asked and learned to my coach (which I've NEVER had before)... I did nothing different except work out differently than others with advice from someone I paid, who has been successful, that others disagree or question . The funny part is, I have NO IDEA WHY? Which is why I'm here, and that's to learn.

I leave a log to get advice, questions, criticism, to get knowledge on shit I never thought to ask before, and.. ... to continue to be better. Thanks for following and your input.
great progress bro!
 
Stickler

Stickler

VIP Member
Oct 28, 2010
275
194
9-19-2022
Lack of time is getting the best of me these past few days.
Cardio: Treadmill 25 min @ 5 .8% 3.4mph 130 bpm
-----
9-20-2022
Diet had been iffy the past couple days. Maybe 10 weeks of the same food is starting to bore me, I don't know.
-
Morning weight is 210lbs, going up.
-
I've decided that Morning Fasted Cardio is going to happen as close to ED as possible. This way, if the day gets ahead of me I've at least worked on some sort of fat loss. Also, I meet with my coach Wed for new scan and plan revamp. I need to get my gym routine to where I'm achieving my goals but maximizing 1-1.5hrs of gym time AT MOST, and if possible including cardio, should I decide to do it twice. I've got more shit about to hit my daily plate with some real world deadlines and the gym time needs to be shortened. I know I may slow result speed down, but as long as there is progress, I'll just have to be patient and roll with it. Assuming I get both Morning cardio and an afternoon/night workout in, there should be 2 daily entries.

Morning Fasted Cardio 25 mins Treadmill 8% 3.7mph 137mpb
 
Stickler

Stickler

VIP Member
Oct 28, 2010
275
194
9-21-2022

Fasted Morning Cardio 25min treadmill 6% 3.8mph 133bmp
--
Met with my coach. I asked him about switching exercises frequently and how as we change some are high volume, some are lower rep and working sets, etc. Many people questioned his changing routines often.

He said, "The most adaptive machine we have is the human body. Variables need to change or else there is a diminishing return." I asked about his reasoning for certain exercises, he gave me certain answers that I'll botch. Maybe next time I'll just record like an interview if he'll let me.

He was very happy with the current progress as well as my improved mobility and less pain and fatigue.
-
He asked me what I wanted to focus on. Told him I need to lose more stomach fat, want to fill in pecs and grow my bicep peak. He said you can never have a wide enough back, we'll also work on traps, and of course some legs. He adapted my new routine so I spend less time in the gym. He told me 3-5 minutes rest is great for power lifters but I don't need that much and the reason for some of my volume is so I can still exert max effort with less weight to work on hypotrophy while minimizing injury. It will help strengthen supporting muscle groups to help increase strength when the volume changes on the next routine change. That's the best way I can explain it without fucking it up.
-
Got a new diet that drops my calories by almost 300cals. The balance is of it is raising protein, lowering carbs, and lowering fat. He has me just above 2000 cals for the day. Food is different so I'll have to buy, prep, and start strict by Monday. I'll also start new routine on Monday.
-
Log up date.. boring, this week I've done fasted Morning cardio every day. Time has been tough to manage, making cash through gig job, looking for full time work, started real estate school Monday night, along with a ton of other shit. My sleep is suffering and needs to be better managed.

Here is the next routine. I mentioned that I found I'm avoiding certain days because I didn't have time to finish the day. He said, we can't have that. Whether you agree with his methods or not, here it is. If anyone has questions or comments, I'll take them, save them, and ask him. I may not have an answer for you:

Day 1:
Wide grip pull-ups 50 reps as many sets as it takes
Db rows 4 x 10-12
Seated rows 4 x 10-12
Shruggs 5 x 10
Db upright rows 4 x 10-12
Seated calf raises 4 x 20


Day 2:
Bench press 5 x 5,5,2,2,20
Incline hammer press 4 x 12,12,10,8
Flat bench flyes 4 x 12 supersetted w/
Incline flyes 4 x 12
Barbell curls 4 x 8-10
Preacher curls 3 x 12 3 sec neg each rep


Day 3: off


Day 4:
Side laterals 4 x 50
Barbell seated overhead press 6 x 12 3 sec negative
Bent over reAr laterals 4 x 20
Rope pushdowns. 4 x 15 3 sec positive & 3 sec neg
Overhead tricep ext 4 x 15 5 sec neg each rep
Close grip Bench press 3 x 12


Day 5:
Leg ext 5 x 10,20,15 w/ 3 sec neg , 12 w/ 4 sec neg , 10 w/ 5 sec neg
Lying leg curls 5 x 10,20,15 w/ 3 sec neg , 12 w/ 4 sec neg , 10 w/ 5 sec neg
Leg press 5 x 8-10
Hack squats 4 x 10-12
glute ham thrust 4 x 20


Day 6:
Front laterals 4 x 12
standing calf raises 5 x 25
Db pullovers 4 x 10-12
reverse curls 4 x 12
Hanging leg raises 4 x 20
Vertical crunches 4 x 15


Day 7: off
 
Who is viewing this thread?

There are currently 1 members watching this topic

Top