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  1. #571
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    When I wake up I end up taking a 1-2 minute long nonstop piss. The **** you guys doing?
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  2. #572
    team ketchup AdamWW's Avatar
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    Another awesome workout today. Had to deviate from my usual upper/lower due to weekend plans (won't be lifting this weekend and I usually lift on sunday) and instead to push today and pull tomorrow.

    Squats

    165x5
    165x5
    165x5 (+5lb)
    160x6

    OHP (progress here was how much more controlled and balanced the reps were, lock out was easy)

    4 sets of 5 with 80lb

    Leg Press

    250x10 (+1 rep)
    250x9
    250x10 (+1 rep)

    Inclined BB Press

    100x8
    100x7
    100x7

    Seated Calfs

    80x15
    80x14
    80x14

    Skullcrushers

    60x9 (+1 rep)
    60x9 (+1 rep)
    60x8


    Feels good to love the gym again
    The power of carbs compels me!
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  3. #573
    team ketchup AdamWW's Avatar
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    Ended up doing a very simple upper-body only push workout... so, just chest and shoulders/triceps.

    My only real goal today was to add at least SOMETHING to my bench... and I did.

    I only added 5lb to the first set of my 4x5. However, i'm pretty happy with this, because I had a really active weekend with my double-day golf match (where I took 2nd place, won a big chunk of money too which is awesome), and my body is kind of sore still.

    So, this week i'll have kind of an unusual lifting schedule with legs tomorrow, then back+biceps on Wednesday.... picking back up with upper-body on Friday.
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  4. #574
    Registered User Nicksosure1's Avatar
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    Originally Posted by AdamWW View Post
    Ended up doing a very simple upper-body only push workout... so, just chest and shoulders/triceps.

    My only real goal today was to add at least SOMETHING to my bench... and I did.

    I only added 5lb to the first set of my 4x5. However, i'm pretty happy with this, because I had a really active weekend with my double-day golf match (where I took 2nd place, won a big chunk of money too which is awesome), and my body is kind of sore still.

    So, this week i'll have kind of an unusual lifting schedule with legs tomorrow, then back+biceps on Wednesday.... picking back up with upper-body on Friday.
    Atta kid! On both the golf and the 5lbs.

    Oddly, I don't mind having to change my schedule up from time to time. It actually brings a bit of new life if you've been on the same program for so long.
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  5. #575
    team ketchup AdamWW's Avatar
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    Originally Posted by Nicksosure1 View Post
    Atta kid! On both the golf and the 5lbs.

    Oddly, I don't mind having to change my schedule up from time to time. It actually brings a bit of new life if you've been on the same program for so long.
    Yeah it's kind of nice. Sometimes I split my chest/back days because the shoulders get worked on both types of movements, so at times it can be a lot of fatigue on those joints in a single session.

    Today was just 4 sets of 5 on bench, 3 sets of 9 on hammer incline, 3 sets of 8 for DB shoulder press, and skullcrushers.
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  6. #576
    Registered User Nicksosure1's Avatar
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    I remember you mentioning weird weight fluctuations despite energy output and intake remaining constant in the past. This had been happening to me the past two weeks. Down .5lb for two weeks straight. Haven't changed a single thing up, if anything I've eaten a bit more these past two weeks than normally. Surely just one of those weird water retention/flush cycles. Fully expect to have a net gain of 1.5-2lbs next week.

    I've said it before and I'll say it again, sometimes I really just hate that pesky scale.
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  7. #577
    team ketchup AdamWW's Avatar
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    Originally Posted by Nicksosure1 View Post
    I remember you mentioning weird weight fluctuations despite energy output and intake remaining constant in the past. This had been happening to me the past two weeks. Down .5lb for two weeks straight. Haven't changed a single thing up, if anything I've eaten a bit more these past two weeks than normally. Surely just one of those weird water retention/flush cycles. Fully expect to have a net gain of 1.5-2lbs next week.

    I've said it before and I'll say it again, sometimes I really just hate that pesky scale.
    Yeah dude the scale sucks sometimes....

    This weekend for me was a perfect example. When I go golfing, my vegetable/food volume goes way down because I don't want a stuffed stomach while i'm out on the course. So, I eat PBJ Sandwiches, Granola, etc instead, and the rest of the day I just don't have enough time left to get in meals with similar volumes to my 'normal' mix.

    That, coupled with more walking, movement, etc, and I end up flushing out water and probably a lot of other things, so on Monday I was down .5lb. But like you said, it's something that seems to come back after a few days. Definitely makes tracking a pain.

    I also have a big shift in water retention because I eat a decent amount of carbs... i'll wake up looking like my skin is thinner than tissue paper but by the end of the day my abs are a blurry mess ;o)

    Not something I care too much about at all, but it's the measuring of progress that gets tough.
    The power of carbs compels me!
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  8. #578
    Registered User Nicksosure1's Avatar
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    Originally Posted by AdamWW View Post
    Yeah dude the scale sucks sometimes....

    This weekend for me was a perfect example. When I go golfing, my vegetable/food volume goes way down because I don't want a stuffed stomach while i'm out on the course. So, I eat PBJ Sandwiches, Granola, etc instead, and the rest of the day I just don't have enough time left to get in meals with similar volumes to my 'normal' mix.

    That, coupled with more walking, movement, etc, and I end up flushing out water and probably a lot of other things, so on Monday I was down .5lb. But like you said, it's something that seems to come back after a few days. Definitely makes tracking a pain.

    I also have a big shift in water retention because I eat a decent amount of carbs... i'll wake up looking like my skin is thinner than tissue paper but by the end of the day my abs are a blurry mess ;o)

    Not something I care too much about at all, but it's the measuring of progress that gets tough.
    Oh man I know. Some mornings I'll wake up looking incredibly lean and think to myself "Yep, probably need to eat a bit more today." Then, by the night time after a day full of carbs I'll think to myself "Nah, definitely eating enough." lol

    None of it really bothers me either. Just focusing on getting stronger and I have confidence that the rest will continue to follow. But like you said, things like that muddying the tracking waters can a bit of annoyance though.
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  9. #579
    team ketchup AdamWW's Avatar
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    Originally Posted by Nicksosure1 View Post
    Oh man I know. Some mornings I'll wake up looking incredibly lean and think to myself "Yep, probably need to eat a bit more today." Then, by the night time after a day full of carbs I'll think to myself "Nah, definitely eating enough." lol

    None of it really bothers me either. Just focusing on getting stronger and I have confidence that the rest will continue to follow. But like you said, things like that muddying the tracking waters can a bit of annoyance though.
    I think part of it is just being so lean where we can tell the difference. When you're closer to 15% bodyfat and not 10% or lower, you probably don't see the same kinds of shifts... but for us, when your baseline is super-ripped even the smallest blur on the midsection seems extreme.
    The power of carbs compels me!
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  10. #580
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    Originally Posted by AdamWW View Post
    I think part of it is just being so lean where we can tell the difference. When you're closer to 15% bodyfat and not 10% or lower, you probably don't see the same kinds of shifts... but for us, when your baseline is super-ripped even the smallest blur on the midsection seems extreme.
    No you're right. When I was huge, I didn't even realize water weight existed. Couldn't tell a difference after a carb heavy meal, besides the fact that my stomach was just bigger from my fat*** eating so much food at once.
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  11. #581
    team ketchup AdamWW's Avatar
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    Originally Posted by Nicksosure1 View Post
    No you're right. When I was huge, I didn't even realize water weight existed. Couldn't tell a difference after a carb heavy meal, besides the fact that my stomach was just bigger from my fat*** eating so much food at once.
    It's just hard to know... water weight can make me look like I gained 5pounds of fat overnight. haha.

    I get excited that i'm finally gaining and then boom, scale goes back down.
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  12. #582
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    Ended up doing a deload leg workout today... I needed it.

    Basically I just bumped weights down by about 20%, did a little extra core work, was very focused on form and speed, and made sure I got a nice pump and practice my movement patterns. Lower back was just too shot from the weekend and my quads felt like they needed more time.

    So, plan is to do an upper-pull session tomorrow, Thursday off, and back in on friday for a full-body Push session (squat and OHP focus).
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  13. #583
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    And today... more gains.


    Pendlay Row

    155x6
    155x7 (+1 rep)
    155x7 (+1 rep)
    155x7 (+1 rep)

    Weighted Pull Up

    +25 x 7 (all time PR)
    +25 x 6
    +25 x 6

    Weighted Back Extension

    +45 for 3 sets of 12

    Barbell Curl (added 5lb)

    55x10
    55x10
    55x10

    Lateral Raises

    3 sets of 10 with 20lb

    Hanging Leg Raises

    3 sets
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  14. #584
    team ketchup AdamWW's Avatar
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    Made more progress day, though Im getting annoyed at my stalled bench press.

    Been trying to work up to one plate per side for a while, and it's sticking. Might need to bump calories more and just add some leverage advantages.

    Rows, however, are doing awesome!

    Pendlay Row

    155x7 (+1 rep)
    160x6 (+5lb)
    160x6 (+5lb)
    160x6 (+5lb)

    Bench Press

    130x5
    130x5 (+1 rep)
    125x5
    125x5

    Bodyweight Pull Ups

    10 - 8 - 8

    Inclined Hammer Press (per side)

    55x10 (+1 rep)
    55x9
    55x8

    BB Curl

    55 x 10
    55 x 10
    55 x 10

    Tricep Pressdown

    3 Sets of 10

    Laterals

    3 sets of 11 with 20lb. (+1 rep per set)
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  15. #585
    team ketchup AdamWW's Avatar
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    Finally locked in 165x5 on my squats today, and added on leg press.

    A tiny move up, but im just happy to finally have it done with! I'll probably repeat this weight next session, then move up to 170 or 175.

    Squats
    165x5
    165x5
    165x5
    165x5 (Finally finished the 5x5 with this weight)

    Leg Press
    270x9 (+20lb)
    270x9 (+20lb)
    270x8 (+20lb)

    Weighted Hyperextension
    45 x 12
    45 x 12
    45 x 12

    Seated Leg Curl
    105x10
    105x10 (+5lb)
    105x10 (+5lb)

    Seated Calf Raise
    80x16 (+1 rep)
    80x14
    80x15 (+1 rep)

    Abs
    3 sets of 15-10
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  16. #586
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    Go go young man!
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  17. #587
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    Originally Posted by SOJA View Post
    Go go young man!
    tryin!
    The power of carbs compels me!
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  18. #588
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    Finally, we have lower body gains!

    Squats

    165x6 (+1 rep)
    170x5 (+5lb)
    165x5
    165x5

    Leg Press

    270x9
    270x9
    270x9 (+1 rep)

    Weighted Hyperextension

    3 sets of 12, 45lb

    Seated Hamstring

    105x10
    105x10
    105x10

    Seated Calves

    90x15 (+10lb)
    90x13 (+10lb)
    90x12 (+10lb)

    Abs

    3 Sets of 20
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  19. #589
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    Did some small gains in squats today, decided to add on one more tiny set to bump volume. Trying to work the 4x5 up to 170lb.

    Also probably going to swap out hypers for something else because the 45 is getting kind of light.... not sure what to replace with though.

    Squats

    170x5 (+5lb)
    170x5
    165x6 (+1 rep)
    165x5
    165x2 (+ 2 reps)

    Leg Press

    270x9
    270x9
    270x9

    Weighted Hyper

    +45 x 12
    +45 x 12
    +45 x 12

    Lying Ham Curl

    70x9
    70x9
    70x9

    Seated Calf

    90x15
    90x14 (+1 rep)
    90x13 (+1 rep)

    Abs

    3 sets of 15
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  20. #590
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    Hit some upper body gains!

    Pendlay Row
    160x6 (+5lb)
    160x6
    160x7 (+1 rep)
    160x6


    OHP
    85x4 (+5lb)
    80x5
    80x5
    80x5
    80x4 (Extra set for volume)


    Lat Pulldown
    3 sets of 10


    Cable Tricep Extension
    3 sets of 12


    Seated DB Curls
    3 sets of 10 with 25lb


    Laterals
    3 sets of 10 with 20lb
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  21. #591
    team ketchup AdamWW's Avatar
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    Finally up to squatting 175x4 for my working sets

    And, i finally tested 1PPS on bench... only got 4 reps... BUT... im glad I finally did it again.

    Very surprised how well squats are going, they're up like 40lb in a few months.
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  22. #592
    Surfing Chia Seed Dude SOJA's Avatar
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    Up to 225 by Christmas! Or I'm coming for your ice creams.
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  23. #593
    team ketchup AdamWW's Avatar
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    Originally Posted by SOJA View Post
    Up to 225 by Christmas! Or I'm coming for your ice creams.
    You leave my sweet dairy confections out of this!
    The power of carbs compels me!
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  24. #594
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    Originally Posted by AdamWW View Post
    You leave my sweet dairy confections out of this!
    Sounds kinky.
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  25. #595
    team ketchup AdamWW's Avatar
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    Well Something weird happened this morning.

    Yesterday's upper-body session sucked, except for OHP on which I did progress, but my back was fatigued for some reason so I actually cut the lift short.

    Then this morning, woke up at 6am, and decided to train fasted. Had zero hunger and just felt like lifting.

    Ended up adding an entire set on squats with the higher weight (175), did romanian DLs instead of hypers, and everything else increased, despite zero food.

    Starting to think maybe my stomach issues can sometimes HURT my training... though I did, today, run out of steam after about 45min and things slowed down before finishing.

    Either way, might need to start experimenting with liquids-only around/before training and doing it early AM. Perhaps waking up and just drinking coconut water during my workout is a better idea until I figure out my GI nonsense



    Kind of cool either way... squats are feeling awesome now.
    Last edited by AdamWW; 09-18-2019 at 04:15 PM.
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    team ketchup AdamWW's Avatar
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    This morning... fasted workout... finally progressed on OHP

    Now finally doing my 5x5 with 85lb. Hell yes!
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    Come to the godly side, Adam. Use dumbbellls, precious.
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  28. #598
    team ketchup AdamWW's Avatar
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    Pull Session today was great.

    630am, empty gym. Can't beat it!

    Added a rep to all sets on rows, energy was awesome, even made 'curl gains', not that it matters much

    Feelin stronger every time
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  29. #599
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    Originally Posted by AdamWW View Post
    Pull Session today was great.

    630am, empty gym. Can't beat it!

    Added a rep to all sets on rows, energy was awesome, even made 'curl gains', not that it matters much

    Feelin stronger every time
    Love the curl gains vernacular

    Bolded= This is a good thing!
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  30. #600
    team ketchup AdamWW's Avatar
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    Originally Posted by boo99 View Post
    Love the curl gains vernacular

    Bolded= This is a good thing!
    You know it

    If anything, when I make gains on accessories while also making primary movement gains, I take it as a sign of better recovery just as much as better strength and form on the primaries.

    I think usually by the end of the workouts, my lesser movements lag behind because i'm just too gassed to execute with proper intensity. Now that I'm gaining weight, the energy persists through the whole workout... pretty great!
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