Nasty, Freaky, Ugly Size

[montego]

Plan updates.

Going to start tightening up a little bit before we start prep.

Had some carbs pulled, mostly from the final meal of the day on training days.

And, 6 30 minute sessions of cardio... Fuck lol.

Time to lose a little chub.

 

[montego]

Lower loading.

Got called to work yday unexpectedly so I missed legs. Got them done today but, only had three hours of sleep so it wasn't stellar. First top set was disappointing so, went a tiny bit lighter and smoothed out tempo.

Leg press mid stance - 18+50(+50)*12, 14+50*15, 10+50*20(widowmaker)
Duck leg press - 4*25(+5), 4*20
Sldl (subbed in hammer single leg Sldl) 135*9, 7
Adductor - 170*18, 15
Calf Raise - 160*20, 17, 15, 12
Preacher single arm curl - 35*15, 12, 10, 9, 7

No cardio today. My off days for cardio will be the days I train legs. No need to beat them up any more then I already did

 

[montego]

Upper Muscle Rounds

Fasted cardio this morning was neighborhood walk. Wore a fit bit to try and track heart rate and keep it elevated enough to matter.

First meal -

6 whole eggs

1 avocado

3 1/2 slices of toast (90ish g carbs)

Training - intra - 50g hbcd, 12g eaa's, 8g Citrulline, 5g creatine

Partial Pulldown - 14(+2)*25, 14*22

Close grip Pulldown (leaning back) - 18*23

Dip Machine - 360*23(+1), 290*23

Reverse grip dip, facing machine - 185*23

Smith shoulder press - 185*23

Dual handle face pull - 70*23

Bb shrug (straight sets) - 225*15, 13

Triceps extension - 30*23, 22

Bb curl - 70*22, 21

Hanging knee raise - 4*15

Post workout -

12oz egg whites

1 packet oats

1 banana

2tbsp pb

 

[montego]

Upper loading

Sore all over today. Upper back, delts, arms, just everything. I think it's my bodies way of saying I need a cruise week. Strength has dropped a tiny bit on a couple exercises this week but, has improved on others. Could be the reduction in food too. Will see what the coach says.

Plate loaded Pulldown - 380(+10)*8(-1), 320*9, 270*12
Low Cable Row - stack *11(-2)
Star Chest Press - 360(-50)*10, 270*11 drop 180*1
Cable fly - 100*15, 13, 11
Behind neck Smith - 225*5(-2), 185*9
Behind the back shrug - 225*12, 10, 9
One arm extension - 40*15, 15, 8

 

[montego]

Haven't done cardio in forever but, since I'll be doing a lot of it bought a used treadmill.

It's pretty cool. Built in speakers and fan. Connects to wifi so you can watch videos on the screen or stream music.

It's got this iFit thing that simulates different terrains across the globe and you can watch the path that the video was taken on on the screen.

Most importantly, it treads lol.

It's four years old but, it's a commercial model and, only had 200 miles on it (can look that up and total use in the menu). More then enough for what I need. No issues, belt is like new, no damage (a little white paint from moving it down a staircase). $400 was a steal I think.

 

[montego]

This week will be a recovery week.

My left knee has had an issue since before my training Cruise at Christmas. It got a little better then but, didn't fully heal. Since then it's got progressively worse.

Will take this week off. Waiting for my btc to clear and I'm picking up some bpc to run.

 

[grizz]

Best of luck with the knee brother. bpc has put me back together a couple times.

 

[montego]

Best of luck with the knee brother. bpc has put me back together a couple times.

Thanks bud. Still waiting on btc to clear.

 

[montego]

More off days.

Knee is a bit better but, it's still got something going on. Need this damn bpc to work when I get it in.

Fasted cardio this morning.

Breakfast -
2 whole eggs
12oz whites
4 slices of toast (80g carbs)

Massage gun, inversion table, jet tub (I never use our tub for some reason but, I'm using it daily now with Epsom salt), cold shower.

This has been my routine the last four days or so.

Will update coach tomorrow. Going to add the gh back unless he sternly objects since I need this knee better.

Will be getting bloods before I put it in though.

24 weeks

 

[montego]

Back to the regular scheduled program.

Upper loading -

Decent. Strength was the same as last rotation on this grouping. Pulled my second loading set for a rest pause on a couple exercises just to get a little more failure.

Bb row - 405*8, 315*12/5/3(rest pause)
Rack Pull - 495*8, 405*12
Incline Smith - 315*10, 225*12/6/3(RP)
Flat press machine - 180*15, 13
Hammer Shoulder Press - 270*6, 180*12/5/3(RP)
Close grip Smith - 225*6, 135*12/6/4(RP)
Reverse Pec Deck - 180*18, 15, 12

Cardio later on.

Tomorrow is rest then, we'll feel out the knee Wednesday. Might need to tweak the approach.

 

[montego]

Lower day.

Decided to keep weights light and get in more volume with higher reps as well. I fucking hate training like this but, I didn't have much knee discomfort at all. I suppose I'll keep this in play until I get and use up the bpc.

Safety Bar squat - 225*25, 25, 25
Split squat - 25*15, 15, 15
Leg extension (one leg at a time - - 50*18, 18, 18
Calf Raise - 290*25, 22, 20, 20
Knee raise - 5*20
Upper pump after.

Adding the upper pump back in for a bit since my lower day will be less intense. Recovery shouldn't be an issue I believe but, I'll be tracking it.

Gh was added back yday. 3.3iu ed. Will increase this a little bit at a time, up to probably 6 units per day.

Time for cardio!

 

[montego]

Off today.

Knee feels about the same. No increase in pain besides what I always have felt over the years after a leg day.

Tomorrow is upper muscle rounds, then I'll add a rest day before lower muscle rounds.

Rehab today -

Ice

Massage gun

Inversion table

Jet tub

Cold shower

Bpc157 is on the way.

 

[montego]

Lower muscle rounds

Knee still feeling decent after training. Continued with lighter loads and an overly controlled approach.

Pin selector leg press feet high close - 270*26, 210*24, 210*22

Leg extension - 110*25

Lying leg curl - 60kg*25

Adductor rest pause - 130*18, 12, 9

Abductor rest pause - 130*19, 14, 11

Calf Raise - 280*25, 23, 22, 21

Triceps overhead extension - 30*25

Hanging knee raise - 5*20

Cardio done post workout since I slept in and ate late.

Update pics from yday. Little over eight weeks into my cruise atm so I'm pretty soft. We pulled food down about ten days ago and I dropped eight lbs pretty quick then slowly declining from there. These were at 251.6.

 

[montego]

Upper loading

Worked late into this morning. Slept till 130. Didn't have my typical first meal since I wanted to beat the gym rush. Drank egg whites, had bread and pb.

Chest supported t bar row - 4+25(+25)*10, 8, 3*12
Snatch grip rack pull - 405*14
Incline hammer - 385*9, 6, 295*10
Cable fly - 180*12
Smith high Incline press - 275*6, 225*10
Bb shrug pulling against stops - 225*12, 10
Preacher Curl - 45*15, 13, 11, 9
Rope curl - 60*15, 13, 12, 10
Hanging knee raise - 4*15

 

[montego]

Lower loading

High reps,slow and controlled. Rest was shorter then usual which gassed me hard by the time I made it to stiff leg deads.

Leg press mid stance - 12*20, 20, 17

Duck leg press - 3*17, 15

Sldl - 405*6, 315*10

Adductor - 110*20, 19

Abductor - 110*20, 18

Calf press - 2102*25, 23, 22, 20

Ab machine - 125*15, 14, 13, 11

 

[montego]

Running a low grade fever the last two days. Been between 100.5-101.

Took extra rest today to fight through it a bit. Slept all day until I had to go to work. Pounding Alka seltzer and water.

 

[squatster]

Do you have carona?

 

[montego]

Do you have carona?

Upper respiratory infection and possibly pneumonia.

Dr gave me z pack, prednisone and cough meds. Today is day four on the meds and I'm feeling much better.

The days prior to seeing the Dr I was 100.5, 101, 102 on fever.

Diet has not been perfect this last week.

No food I shouldn't have had, just could not get in every meal since my appetite was shot and I had a couple come up on me.

Yday and today were back to plan so, back to normal.

Rice, beef, sugar free Ketchup (this shit is awesome)

 

[d2r2ddd]

Do you have carona?

。。。。。。。。。。。

 

[grizz]

Sorry to hear about getting suck. That sucks. Hope you feel better soon