2024 Collaborative Training Log and Discussion

[coachcalande]

Shoulders and arms

Seated press 225x2, 2
185x8-6-6

Then shrugs with 315/225

Side and rear laterals.

Ez bar curls and pushdowns

[CW47]

Close Grip Lat Pulldown: Rest Pause
115 Pounds x 24 Reps (15/5/4)
Goal = 15-20 Reps
Crushed this today. Not that it matters, but for some reason on this exercise I've consistently had a huge drop off in reps after the first set. I'm probably pushing the first set further than I am on other exercises.

Hammer Curl: Rest Pause
37.5lb DB's x 32 Reps (17/10/5)
Goal = 20-25 Reps
Been doing these with a little bit of momentum the last couple of times and really like how it feels much more than when I keep it strict.
I did the same number of reps as last time with more weight. I'll add another 2.5 pounds next time.

Meadows Row: Rest Pause
Left Arm = 55 Pounds x 24 Reps (12/7/5)
Right Arm = 55 Pounds x 24 Reps (15/8/6)
Goal = 20-25 Reps
Kind of a weird thing to be commenting on for a row, but I ended up with a sore left knee after doing these. Probably need to make an adjustment to my foot placement. After giving it some thought, I seem to remember when I did these in the past my foot was very close to the plate, and I was probably too far away today. I expect the knee will be just fine tomorrow, and the fix should be easy enough, as long as I remember.

Monkey Row: Rest Pause
37.5lb DB's x 20 Reps (9/6/5)
Goal = 10-15 reps


I'm starting to notice the effects of doing this session the day after a push session. I feel it especially in my shoulders when doing rows. Not a big deal at this point - just something to keep an eye on.

[67Vert]

Hey great work guys.

I’m still here, still lifting, still cutting. It’s going super slow but I am getting leaner.
I’ve been running the WS4B Washed-up Meathead Template since the beginning of April.
Being in a in a caloric deficit I am making ZERO strength gains. That makes less than enthusiastic to log my lifts. I don’t even log them in my actual journal.

Today was Upper Max day-

5/22/24 - Going off memory it looked like this, mostly?
Bench Press - worked up to 205X4
Incline DB - 45X15, 60X10, 55X15
DB Row - 45X15, 55X15, 55X15
Reverse cable Fly - 3 sets
DB Shrugs - 55X12,12,12
Preacher curls on a machine- 3 sets
Tricep pushups - 3 sets
Abs - 3 sets

I’m also back in the office 2 days/week. The work gym is very nice. If it were closer to home I’d go in everyday.

[67Vert]

,,

@67, it takes a lot of discipline to do big compound lifts on a cut. Good luck moving forward.

Yeah. I had to back off weight a little. I'm also doing more cardio which included a nice little 3.6 mile loop with some hills. So that's my excuse. I'm looking forward to eating maintenance but I have a way to go.

[67Vert]

Hi, I read anyone can join in here!

Welcome to the thread.

[coachcalande]

I’m really enjoying the freedom and feeling I get from the Anabolic diet.

My body weight has stabilized at 269-276 each week. My strength is as good as it’s EVER been (if not better) at this body weight so I assume that my body composition at this weight is as good as it’s ever been.

The best part is that I eat as much as I need or want in terms of cals, protein…and just refeed carbs when flat (typically each weekend)

Things that have improved:

1- no arthritis inflammation or discomfort. I used to ice my knees every single day.
2- no elbow bursitis. My elbows feel great.
3- no asthma or snoring/wheezing
4- no acne or skin blemishes
5- no brain fog or sleepy driving during the week
6- body fat reduction
7- natural testosterone
8- feel huge after refeed, great pumps
9- I don’t have to track or restrict yet weight is stable
10- no hangry mood swings or hunger discomfort

Things that are drawbacks
1- if I go low carb too long, muscle cramps/dehydration or electrolytes
2- feel flat and small if I go too long without a carb refeed
3- carb coma. I get so darned sleepy after each carbs meal on the weekends (I sometimes take in 600-800 g carbs on weekends)
4- my kids always seem to want to eat my diet foods so it’s hard to have what I want * if I make 6 cups of rice, they are definitely going to eat some ha ha.
5- I generally eat oats, rice, potatoes or bread but sometimes pizza, iced cream , French fries or chips cravings happen…it’s not really a draw back because I can eat that stuff provided I go right back to low carbs on Mondays.