hdeindorfer logs ***GAT MUSCLE MARTINI & L-GLUTAMINE***

[hdeindorfer]

Shoulder workout from last night:
(taking 3 scoops of MuscleMartini in my gallon throughout the day, 5g L-glutamine as well, continued to sip through workout)

Seated BB press (free bar)
45x20 (warmup)
65x15
75x12
85x8
75x10
65x12

Seated DB press
80x11
80x10
80x7
80x7
40x15

Side Lateral dropsets(x4 sets through drops listed below)
40x12-15
30x15-20
20x15-20

Seated behind the head BB press (smith)
70x16
90x8
70x13
70x10

Face pull (w/ rope)
45x15
40x16
35x20
35x20

Kind of low energy, felt like I was dragging through the workout. Didn't have any caffeine or stims all day, and only got 5 hrs of sleep night before so that definitely played a role. Also had a headache. Got 10 hrs of sleep last night, so I should be good to go for today's chest training.

[ExtremeOne74]

How tf do you eat 800g carbs??.... How far out are you? lol

9 weeks this saturday to first show. 800 grams is easy. I have done 3000 grams in a day when utilizing refeeds. I have been increasing cals as i go. Still dropped too fast last week so switched out lean protin for 2.5 pounds of high fat ground bison last weekend to slow things down.

[ExtremeOne74]

The effects of muscle martini are very subtle. You will not notice a whole lot until you stop taking it. Then you will most likely find you cannot recover as well. That's why I take it every day without fail.

[DamondHull]

Looks like a great shoulder workout to me! Some really good volume here. I need to start incorporating face pulls in on my shoulder days.

[scottyb05]

Solid shoulder day. You ever do plate raises?

An exercise i started doing in place of face pulls is a shiulder fly with a neutral grip.. bent over bringing my pinkies to the sky. Brutal on the rear delts

[gregmh]

Shoulder workout from last night:
(taking 3 scoops of MuscleMartini in my gallon throughout the day, 5g L-glutamine as well, continued to sip through workout)

Seated BB press (free bar)
45x20 (warmup)
65x15
75x12
85x8
75x10
65x12

Seated DB press
80x11
80x10
80x7
80x7
40x15

Side Lateral dropsets(x4 sets through drops listed below)
40x12-15
30x15-20
20x15-20

Seated behind the head BB press (smith)
70x16
90x8
70x13
70x10

Face pull (w/ rope)
45x15
40x16
35x20
35x20

Kind of low energy, felt like I was dragging through the workout. Didn't have any caffeine or stims all day, and only got 5 hrs of sleep night before so that definitely played a role. Also had a headache. Got 10 hrs of sleep last night, so I should be good to go for today's chest training.

I seriously think your delts are stronger than mine... =( nice work..

Taking a stim break ? Headache from lack of stims ? I know I have horrible headaches when I take even a day off...

[Sean26607]

I seriously think your delts are stronger than mine... =( nice work..

Taking a stim break ? Headache from lack of stims ? I know I have horrible headaches when I take even a day off...

=)

[gregmh]

=)

if I didn't love Spiderman and think of you as one of my best friends... I might take offense to that... But it's all good =)

[Sean26607]

if I didn't love Spiderman and think of you as one of my best friends... I might take offense to that... But it's all good =)

Didn't know you're a Spider-Man fan...for some reason, I always thought it was only Superman.

[gregmh]

Didn't know you're a Spider-Man fan...for some reason, I always thought it was only Superman.

Nope.. I'm just a huge nerd.. but my main.collection is Spiderman,Superman and then Captain America... I'm attempting to have every issue since Nov 1974

[hdeindorfer]

I seriously think your delts are stronger than mine... =( nice work..

Taking a stim break ? Headache from lack of stims ? I know I have horrible headaches when I take even a day off...

Ha! No way are my delts stronger than yours. Just stubborn to grown and can take a beating before they get sore or grow.

Yeah, never re-ordered JetFuse and I can't stand other preworkouts now.. I figure it's probably good for my adrenals to take a break here and there. I had a really bad headache the first couple days, but I don't get them anymore. Had some coffee this afternoon and actually FELT it for the first time in forever!

Scottyb I'm always looking for new ways to hit rear delt so I'll have to give that a try! I like neutral grip lying on an incline bench. I don't usually do plate raises, because I find my front delt dominates already, especially because it usually ends up getting hit on chest day. Side needs some work too if you have any suggestions.

EO soooo you're a freak of nature? I am in awe of your metabolic capacity. Wow. Good luck at your show!!

Here's a photo for y'all to enjoy of me this morning at 22 wks out:

[scottyb05]

lay chest down on a 45 degree incline bench, and do front raises with an easy curl bar, those are brutal.

If you do plate raises and go all the way over your head, you should get a good trap workout. Upright rows are great too.

Side delts are mainly just lat raises, i prefer slow tempo with high reps. My shoulders reapond better to that.

[ExtremeOne74]

lay chest down on a 45 degree incline bench, and do front raises with an easy curl bar, those are brutal.

If you do plate raises and go all the way over your head, you should get a good trap workout. Upright rows are great too.

Side delts are mainly just lat raises, i prefer slow tempo with high reps. My shoulders reapond better to that.

Even better is to lay down on a flat or slight incline bench and do db presses. The 5 pound db's feel like 90's! It's a John Meadows' special.

[scottyb05]

Even better is to lay down on a flat or slight incline bench and do db presses. The 5 pound db's feel like 90's! It's a John Meadows' special.

I haven't done it with dumbells, but i have done it with an ex curl bar. they are absolutely brutal! I used to susperset em with the incline raises i was talking about a post up. Lights out after that

[hdeindorfer]

Thanks for the ideas guys! Those meadows presses sound like they look ridiculous.. But I'm going to have to try them, because they also sound ridiculously painful.

Sorry for lack of posts and updates, the past few days have been super busy with classes winding down and exams. Also, yesterday I went to watch the John Simmons Classic NPC show and that was soooo much fun. It also makes me feel significantly more confident about my own progress.

Updates on Testrol - crazy dreams have pretty much subsided, now just getting really solid sleep. 10 hours both Thursday night and last night (Saturday). As well as FINALLY noticeable strength gains, particularly on back day yesterday. Overall workouts have been feeling really good, apart from my really crappy tired day on Wednesday. MuscleMartini must be some kind of voodoo because recovery has been great, energy is solid, and I'm hoping it continues to support my intense style of training throughout prep.

Workout updates (somewhat diff format bc of time, just listing exercises, set#, rep range)

Thursday: Chest/tri

Flat DB Press - 5x10-12 (increasing weight each set, fifth set dropset, highest weight at 120#)
Flat BB Press - 4x8-10 (same idea as first exercise, 4th set dropped weight to 95# for 20 reps, highest weight 135#)
Incline DB Fly - 5x15-20 (50#)
Incline BB Bench (smith) - 4x8-12 (highest weight 110#)
DB Pullover - 4x15-20 (40#)

Rope tri ext - 3x15 (40#)
Lying flat EZ bar skullcrushers - 4x12-15 (45#)
Single arm cable tri ext - 3x20 (15#)

Friday: Ham/glute day
Seated ham curl Superset w/ Straight leg deadlift 4x12-15 for both exercises (plus extra set of ham curls at the end dropset)
Leg press w/ high foot placement 4x15-20
Leg press w/ narrow foot placement 4x15-20
Walking lunges w/ 55# EZ bar on shoulders 4x20 per leg
Hip thrust 5x15-20

Satruday:Back
warmup - Pullups 9xfailure (3 diff grips, one straight, one wide, one narrow) - first set banged out 12 reps and felt like the hulk
Pullover variations - 2 kinds, one standing, one seated, 5x12-15 increasing weight each set for both variations
Close grip seated row - 5x8-12, last set 80% of max for 20 reps (my max was 120#)
Wide grip lat pulldowns - 4x8-12 (maxed at 110# for 10 reps)
Straight leg deadlifts - 4x20 (135#)
Shrugs 6x10-15

Other notes - definitely biggest weaknesses that I need to work on are bringing up low/mid back, tightening up glutes, and capping out shoulders. That's why I included deadlifts again on back day and will probably continue to do so. Any other advice would be helpful too!

[Corey1Young]

9 weeks this saturday to first show. 800 grams is easy. I have done 3000 grams in a day when utilizing refeeds. I have been increasing cals as i go. Still dropped too fast last week so switched out lean protin for 2.5 pounds of high fat ground bison last weekend to slow things down.

serious question. Does that include a lot of liquid calories? It's hard to imagine taking in all that solid food without some major GI discomfort

[Corey1Young]

Thanks for the ideas guys! Those meadows presses sound like they look ridiculous.. But I'm going to have to try them, because they also sound ridiculously painful.

Sorry for lack of posts and updates, the past few days have been super busy with classes winding down and exams. Also, yesterday I went to watch the John Simmons Classic NPC show and that was soooo much fun. It also makes me feel significantly more confident about my own progress.

Updates on Testrol - crazy dreams have pretty much subsided, now just getting really solid sleep. 10 hours both Thursday night and last night (Saturday). As well as FINALLY noticeable strength gains, particularly on back day yesterday. Overall workouts have been feeling really good, apart from my really crappy tired day on Wednesday. MuscleMartini must be some kind of voodoo because recovery has been great, energy is solid, and I'm hoping it continues to support my intense style of training throughout prep.

Workout updates (somewhat diff format bc of time, just listing exercises, set#, rep range)

Thursday: Chest/tri

Flat DB Press - 5x10-12 (increasing weight each set, fifth set dropset, highest weight at 120#)
Flat BB Press - 4x8-10 (same idea as first exercise, 4th set dropped weight to 95# for 20 reps, highest weight 135#)
Incline DB Fly - 5x15-20 (50#)
Incline BB Bench (smith) - 4x8-12 (highest weight 110#)
DB Pullover - 4x15-20 (40#)

Rope tri ext - 3x15 (40#)
Lying flat EZ bar skullcrushers - 4x12-15 (45#)
Single arm cable tri ext - 3x20 (15#)

Friday: Ham/glute day
Seated ham curl Superset w/ Straight leg deadlift 4x12-15 for both exercises (plus extra set of ham curls at the end dropset)
Leg press w/ high foot placement 4x15-20
Leg press w/ narrow foot placement 4x15-20
Walking lunges w/ 55# EZ bar on shoulders 4x20 per leg
Hip thrust 5x15-20

Satruday:Back
warmup - Pullups 9xfailure (3 diff grips, one straight, one wide, one narrow) - first set banged out 12 reps and felt like the hulk
Pullover variations - 2 kinds, one standing, one seated, 5x12-15 increasing weight each set for both variations
Close grip seated row - 5x8-12, last set 80% of max for 20 reps (my max was 120#)
Wide grip lat pulldowns - 4x8-12 (maxed at 110# for 10 reps)
Straight leg deadlifts - 4x20 (135#)
Shrugs 6x10-15

Other notes - definitely biggest weaknesses that I need to work on are bringing up low/mid back, tightening up glutes, and capping out shoulders. That's why I included deadlifts again on back day and will probably continue to do so. Any other advice would be helpful too!

dont underestimate the power of bcaas. I will use as many as 5 servings a day on non-training days when my carbs/cals are lower. I'll have some with meals, and some during cardio as well. It really helps with maintaining fullness along with minimizing muscle loss during the cardio.

[Corey1Young]

Ha! No way are my delts stronger than yours. Just stubborn to grown and can take a beating before they get sore or grow.

Yeah, never re-ordered JetFuse and I can't stand other preworkouts now.. I figure it's probably good for my adrenals to take a break here and there. I had a really bad headache the first couple days, but I don't get them anymore. Had some coffee this afternoon and actually FELT it for the first time in forever!

Scottyb I'm always looking for new ways to hit rear delt so I'll have to give that a try! I like neutral grip lying on an incline bench. I don't usually do plate raises, because I find my front delt dominates already, especially because it usually ends up getting hit on chest day. Side needs some work too if you have any suggestions.

EO soooo you're a freak of nature? I am in awe of your metabolic capacity. Wow. Good luck at your show!!

Here's a photo for y'all to enjoy of me this morning at 22 wks out:

good structure...nice small waist. It'll be interesting to see how things start to shape up as you come down

[Corey1Young]

back looks good as well. you can pretty clearly see the insertion points of the lower lats already. It makes me think that your upper body is going to come in first. You're not holding much in the way of body fat in the arms or shoulders either. once you drop another 5-8 lbs im betting that we start to see some cap in the delts.

the real test will be the lower body. seems like nailing the right cardio strategy is going to be important there.

[hdeindorfer]

back looks good as well. you can pretty clearly see the insertion points of the lower lats already. It makes me think that your upper body is going to come in first. You're not holding much in the way of body fat in the arms or shoulders either. once you drop another 5-8 lbs im betting that we start to see some cap in the delts.

the real test will be the lower body. seems like nailing the right cardio strategy is going to be important there.

Upper body doesn't hold much fat typically. Mid section and legs are where I hold nearly all my fat. I'm seeing pretty visible changes already, especially in my back and arms. Cardio for now is 30 min of incline walking (highest incline) approx 4 times/wk. Thoughts on that?

I'm also hoping that I'll be able to continue to build up shoulders and tighten up glutes during prep. Given that I'm still 22 weeks out, I should be able to keep building even though I'm leaning out.

[ScottRoland]

Ha! No way are my delts stronger than yours. Just stubborn to grown and can take a beating before they get sore or grow.

Yeah, never re-ordered JetFuse and I can't stand other preworkouts now.. I figure it's probably good for my adrenals to take a break here and there. I had a really bad headache the first couple days, but I don't get them anymore. Had some coffee this afternoon and actually FELT it for the first time in forever!

Scottyb I'm always looking for new ways to hit rear delt so I'll have to give that a try! I like neutral grip lying on an incline bench. I don't usually do plate raises, because I find my front delt dominates already, especially because it usually ends up getting hit on chest day. Side needs some work too if you have any suggestions.

EO soooo you're a freak of nature? I am in awe of your metabolic capacity. Wow. Good luck at your show!!

Here's a photo for y'all to enjoy of me this morning at 22 wks out:

Holy crap! nice back ! I'm jelly !

[hdeindorfer]

Holy crap! nice back ! I'm jelly !

Haha thanks Scott! I feel like my back will never be big enough!

[scottyb05]

With test boosters, i usually get vivid dreams for 2.5-3 weeks out of a 4 week bottle. For some reason mid way through they go away, but come back near the end. The deep sleep never goes away though!

All my fat goes to my love handles and my teddies

[ExtremeOne74]

serious question. Does that include a lot of liquid calories? It's hard to imagine taking in all that solid food without some major GI discomfort

No. Only 75 liquid carbs intra workout. It's really not that hard to get 800 grams. A couple of meals are cereals like fruity pebbles or lucky charms and the rest is rice, sweet potatoes, ezekial english muffins, gluten free bread, oats, and a little fruit. When I am lean, I process everything so efficiently and experience zero gi issues. I do l
imit veggie intake on my high carb days.

[ExtremeOne74]

Upper body doesn't hold much fat typically. Mid section and legs are where I hold nearly all my fat. I'm seeing pretty visible changes already, especially in my back and arms. Cardio for now is 30 min of incline walking (highest incline) approx 4 times/wk. Thoughts on that?

I'm also hoping that I'll be able to continue to build up shoulders and tighten up glutes during prep. Given that I'm still 22 weeks out, I should be able to keep building even though I'm leaning out.

Imo that amount of cardio seems about right for being this far out.

[ExtremeOne74]

I always have my clients mix up the cardio they do. I especially like the step mill and stepper for help with bringing in glutes.

[scottyb05]

I always have my clients mix up the cardio they do. I especially like the step mill and stepper for help with bringing in glutes.

How can you expect someone to use a machine that doesn't even have a tv on it? !?

[ScottRoland]

With test boosters, i usually get vivid dreams for 2.5-3 weeks out of a 4 week bottle. For some reason mid way through they go away, but come back near the end. The deep sleep never goes away though!

All my fat goes to my love handles and my teddies

Do you take ZMA at night? The same thing happens to me with ZMA.

[scottyb05]

Do you take ZMA at night? The same thing happens to me with ZMA.

I don't currently, but I have in the past. Works good and is generally cheaper than a test booster. Test boosters have a few extra ingredients that seem to kick it up a notch.

[hdeindorfer]

How can you expect someone to use a machine that doesn't even have a tv on it? !?

Get an ipad? Lol netflix all dayyyyy. Youtube is how I get through cardio anyway. And mixing it up is never a bad idea. Better to not have my body adjust to anything. Mixing it up and muscle confusion is how I'm going to avoid plateaus.

Progress update - 1 week in and I've dropped 3lbs and already visibly leaner. That means more food. Upped calories and carbs today, AND incorporating heavier fats like peanut butter and nuts instead of just oils.

MuscleMartini is more than halfway gone, not sure how that happened... 4 scoops a day is destroying that tub. Sooooo good though! And it makes it super easy to drink all of my water.

Yesterday's leg day (quads):

pre-exhaust leg extensions
70x20
80x20
80x20
90x15
60x20

hack squat(not including machine weight)
50x12
50x15
70x12
70x8
50x13

leg press (sets of 100 reps) - weight stays at 4 plates (2 plates a side)
40 reps (40 sec rest)
30 reps (30 sec rest)
20 reps (20 sec rest)
10 reps

repeat 3 times.. seriously death.

walking lunges, 5 sets of 20 lunges/leg with 55# ezbar on back

calves - standing calf raises x 6 sets (15-20 reps)