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-

5/21/24 - 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.

[67Vert]

5/22/24 - Going off memory
Squat - 185X5, 205X5
DB Bulgarian Split Squat -25X10,12,14
RDL - worked up to 195. I normally do 3 sets. Today on the 4th rep my lower back told me stop. I racked the barbell and went on to back extensions
Not using my log I forgot calves and abs :-(

[coachcalande]

Lil change up today.

225 on bench for six sets AMRAP
Wide pulldowns for six sets 8-12

Inclines
Narrow pds


Same approach. Getting the volume. Over 100 reps for chest, over 100 for back.

[coachcalande]

270 today. I’ll probably carb up tonight.

Smith machine squat pyramid
Leg press
Leg ext
Leg curls
Calf raises

Nothing big to report, kind of a maintenance lift.

[67Vert]

5/25/24 - Using the home gym today.

Incline DB - 45X15, 47.5X15,15
Lat pulldown - 50x15,90X15,15,15 I just recently addedthis plate loaded lat pull down for my rack. Not as smooth as the machines at the commercial gyms, but It feels pretty good.
Reverse Fly - 3 sets using a band
BB Shrugs - 135X15,15,15
DB curls- 4 sets
Tricep extensions - 4 sets

[67Vert]

Sometimes it good hear things you already know.
A few things in here I've been doing already, and some I intend to do but haven't.
https://youtu.be/C9Q_t4qbRgI?si=oiCX3ZdQCUqay057

[CW47]

Good Morning
125 pounds - 2 sets x 8 reps
Goal = 2 sets x 6-8 reps
Still trying to get a good feel for the range of motion on this exercise. I lowered the bar to pins today to get some consistency. I kind of prefer doing them to pins I think, and may continue to do them this way.

Face Pull
35 pounds - 3 sets x 20 reps
Goal = 3 sets x 12-15 reps
This finally got hard on the last few reps after being fairly easy up to this point. I'll add another 2.5 pounds next time.

Walking Lunge
30lb DB's x 12/10 reps
Goal = 2 sets x 8-12 reps
Did these with shorter strides and oh my goodness did that hit the quads more. Definitely will continue to do them like this since the quad work is the entire reason I'm doing them. I'm expecting to be feeling these tomorrow.

SSB Calf Raise
205 pounds x 20/17 reps
Goal = 2-3 sets x 10-15 reps
Not really much rhyme or reason to what I'm doing on calf raises. It's kind of all across the board. I'm doing lighter weights and focusing on the contraction, and when I do heavier weights I'm focusing on the stretch.

Knee is feeling a little cranky after the lunges. Should have plenty of rest time though - I'm headed out of town for the holiday weekend.

[SaviorSelfJT]

Shoulder has been acting up again

Gonna try my hand at BTN press and front raises

[coachcalande]

Shoulder has been acting up again

Gonna try my hand at BTN press and front raises

Maybe it’s overuse but holy smokes, the last five years my shoulder issus have compounded. One day I reached to close a shower curtain and I spent months dealing with throbbing shoulder pain. I am not one to go see a Doctor.

I had one issue related to bench press, that healed, then another related to overhead press, I couldn’t do the bar, then another that related to upright rows and lateral raises…

Just chronic. Lately I have been doing a ton of volume on my shoulders and I swear it’s helped repair them.

Seated press 4-6 sets
Shrugs 4-5 sets
Front , side and rear lateral raises

It’s time consuming, and I train bis/tris right after making this my longest workout in my three day split.


I have eliminated press behind the neck and upright rows, two moves I did for about 40 years. My suspicion is that the rear laterals are adding balance and stability to my joints.

One thing I’ll swear by is the use of Arnold press to rebuild my presses. It allowed me to skirt the painful part of pressing while injuries healed. I still have mild discomfort with lateral raises.

[coachcalande]

Shoulders and arms done this am:

Seated shoulder press
135x20
185x8
195x6
205x4
215x3

Shrugs with 225
Side and rear lateral raises done between sets of bis/tris.

Close grip bench 225x8-8-6-6
Pushdowns and rope ext
Ez curls and db curls.

Haven’t enjoyed arm training lately.

[gauntlad]

Thanks for the welcome, 67Vert!

Couple of updates...

23/05/2024:

Crossovers - Warmed up with light resistance, then 2x10 at 6.0 resistance
Bench Press - 1x15 with 6kg dumbbells, 3 sets with 8kg dumbbells (I forgot how many reps)
Lat pulldown - 15x2 with 5.0 resistance, 15x2 with 6.0 resistance
Farmers Walk - 3 x 3 laps with 18kg dumbbells

26/05/2024:

Overhead press - 15x4, 13x1 with 4.5kg dumbbells
Dumbbell Rows - 15x5 with 4.5kg dumbbells
Squats - 15x5 with 4.5kg dumbbells

[coachcalande]

Carb up complete. Body weight change 270-275 in 2.5 days.

Feel thick, strong, full. Chest and back training this am.

[coachcalande]

Chest and back day

Here’s 300x3 bench smooth

https://youtube.com/shorts/WlN6bfKevBs

[SaviorSelfJT]

Came across this vid with a big NFL strength coach and also Brian Shaw's coach:



Reminded me a bit of @coachcalende here

Never heard of horse linement or nasal spray preworkout before

[SaviorSelfJT]

Squat:
warm ups:
315x5
315x5
315x5

Seated OHP:
warm ups:
200x8 (vid below)

BTN press: (each rep starting at the upper back/neck)
105x20

Deadlift:
warm ups:
415x4
Didn't try a 5th rep. My left hand was unrolled on the 4th and it felt like my back was rounding more and more and felt excessive. Watching the video, I should have went for the 5th rep

Rotator cuff exercises with 15lb dumbbell:
8 reps, each direction, each arm

Various wrist curls, top and bottom, but also the sides by holding the end of the dumbell like a ski-pole and raising it up and down

Later did some band pull aparts for rear delts


https://imgur.com/a/m8K2b0s

[CW47]

Close Grip Pin Bench: Rest Pause
120 pounds x 30 reps (18/7/5)
Goal = 15-20 reps
Managed 1 more rep than last time with 5 extra pounds. Definitely can't complain about that. Sometimes it seems like I'm stronger with a close grip than with wide, or even medium. Weight will go up 5 pounds again next time.

High Pull: Rest Pause
105 pounds x 24 reps (12/7/5)
Goal = 15-20 reps
These felt fantastic today. The movement seemed to finally click and I made the rep goal pretty easily. Weight will increase again next time.

Incline Fly Press: Rest Pause
37.5lb DB's x 23 reps (12/6/5)
Goal = 20-25 reps
Decent. Weight will stay the same and I'll try to increase reps next time.

6-Ways
5lb Plates - 3 sets x 10 reps
Goal = 3 sets x 6-10 reps
Second set shown in the video below. I think I actually did 11 reps in the set that's shown, but didn't have time to watch it back and double check. I'll probably keep the weight the same next time and work on controlling the weight a bit better, because I know that even a small weight increase on this is going to make it really difficult.

[coachcalande]

Legs and calves today

Smith squats
Leg press
Calf raises


Experimenting with 10-12 reps per set on leg press.

[67Vert]

5/28/24 -
Squat - 195X5, 205X5
DB Bulgarian Split Squat -25X10, 30X10, 35X10
RDL - 185X8, 195X8,8
weighted back extensions sets
Calve raises 3 sets
Abbadabbas 3 sets

Legs felt pretty good today. Still cutting and it's still going slow.

[CW47]

Pullup: Rest Pause
BW x 15 reps (8/4/3)
Goal = 10-15 reps
Added 2 reps and hit my goal. I'll add weight next time.

Cable Curl: Rest Pause
37.5 pounds x 26 reps (14/7/5)
Goal = 20-25 reps
5 more reps than last time. Will add weight to this one as well.

Cable Row: Rest Pause
130 pounds x 21 reps (12/6/3)
Goal = 15-20 reps
My son made me bust out laughing on the last set. I was grunting louder than necessary just because, and he starting saying "Heave! Ho! Heave! Ho!". Never heard him say that before and it was freaking hilarious. I hit my rep goal and will add weight next time.

Barbell Wrist Curls: Rest Pause
75 pounds x 30 reps (15/9/6)
Goal = 15-20 pounds
Will add 5 more pounds next time.

[coachcalande]

Going back to my every other day training split for the summer.

chest/back/shoulders
off
arms/legs
off

repeat. This seems best for both recovery and getting things done around the house. I think my training enthusiasm is better as well.

This is the split that I’ve used for the majority of my life and with the greatest effect. It does potentially mean longer sessions but the payoff is more complete rest and recovery. I’d noticed that the last couple of weeks I wasn’t necessarily enjoying my training nor am I getting much done around the house. It’s just a better mindset for me if I can fully separate “get things done “ days from “training days” rather than making time for both during busy family/work days. June looks nuts on my schedule. When football starts it’s gonna be rough to train, a more flexible schedule makes sense.

I’m also hoping to move again this summer (running and sports)…so leg training volume will be lower I’d assume.


One thing I’m planning is to approach things this way:

Push/pull and only after all compounds are done I’ll throw in flys/shrugs/lateral raises to finish.


On arms/legs days, I’ll hit arms first most days and finish with legs as usually after legs I just have no interest in additional training unless I do an afternoon arms session.

In any case, 60-90 min is my anticipated training session …then just rest all day.

The off days will be for mowing, taking car of home, cars, kids.

[CW47]

Single Leg Extension: Rest Pause
Left Leg = 85 pounds x 22 reps (13/5/4)
Right Leg = 85 pounds x 23 reps (13/6/4)
Goal = 15-20 reps
First time doing these in a while. I picked a weight I was almost positive I could do for 20 reps and that turned out to be the case. Will add 5 pounds next time.

Skiers: Rest Pause
30 pounds x 22 reps (11/7/4)
Goal = 15-20 reps
Shored up the rep quality and still managed to add a couple of reps. Will add 5 pounds next time.

Single Leg Standing Hamstring Curl: Rest Pause
Left Leg = 45 pounds x 29 reps (13/8/8)
Right Leg = 45 pounds x 32 reps (16/9/7)
Goal = 20-25 reps
Man...I get weird results on this every time. I did 10 more reps than last time with the same weight on the left leg. Also weirdly did the same number of reps on the second and third reps. Also added 6 reps on the right leg. Weight will get increased next time.

Cable Donkey Calf Raise
100 pounds - 3 sets x 15 reps
Goal = 3 sets x 10-15 reps
They were calf raises...

Been exhausted and not feeling well. A bit better today. I'll take a rest day tomorrow.

[coachcalande]

Great torso lift

Bench
Incline
Seated press

Rows
Wide pds
Narrow pds

Side and real laterals

[CW47]

Was feeling good today so I skipped the rest day, knowing it's very likely I'll have a couple of forced days off this next week.

Overhead Press: Rest Pause - Goal = 10-15 reps
95 pounds: 3 sets - 16 total reps
5 more pounds than last time and did the same number of reps. Probably used a tiny bit of knee bend out of the bottom, but I'm still happy with the rep quality. For some reason this felt more like an upper back exercise than anything today.

Incline DB Press: Rest Pause - Goal = 15-20 reps
50lb DB's: 3 sets - 21 total reps
Added 4 reps with the same weight, which is fantastic. Will add weight next time.

Leaning Lateral Raise: Rest Pause
Left Arm = 20lb DB's: 3 sets - 24 total reps
Right Arm = 20lb DB's: 3 sets - 22 total reps
Focused on improving the movement pattern to be more controlled and focused on the 'right' muscle. Felt great with the right arm. Was still swinging the weight too much with the left, which I'm sure is why I ended up doing more reps even though my right arm is stronger.

Overhead Cable Triceps Extension: Rest Pause
25 pounds: 3 sets - 29 total reps
Got in a nice groove on these and added a couple of reps, with more weight than last time as well.


Here's video of the first set of OHP:

[CW47]

Barbell Row: Goal = 2 sets x 6-8 reps
190 pounds - 2 sets x 8 reps
Tightened up the movement pattern and still hit the rep goal with more weight than last time. Good progress.

Incline Curl: Rest Pause - Goal = 15-20 reps
35lb DB's: 3 sets - 21 total reps
Still getting stronger on these. Did the same reps as last week with more weight.

Lat Pulldown - Medium MAG: Rest Pause - Goal = 20-25 reps
110 pounds: 3 sets - 26 total reps
I did a whopping 6 more reps than last time with the same weight. Not really a fair comparison because this workout got split into two, with the last 2 exercises getting done about 4 hours after the first two. Suffice to say I was fully recovered and not carrying over any real fatigue from the BB Rows.

Reverse Cable Curl: Rest Pause - Goal = 15-20 reps
32.5 pounds: 3 sets - 22 total reps
Two more reps than last time, with more weight. Again, may have had something to do with the long break halfway through the workout.


Here's video of the second set of BB Rows:

[coachcalande]

Arms/legs done.
EZ curls/pushdowns
hammer curls/ rope extensions
Smith squats
Leg press
Calf raises
Leg Curls

Nothing exciting to report. Focused on moderate rep range volume training 6-12 reps.