Destroying the Pendulum - Mission: Steady Progress

[IK9]

purrrrrrr

[Bnizzle163]

Well, hit a low of 191 and without actually squatting for about 2-3 weeks (so 4-6 sessions), I hit a conservative 4x4 with 315. I have a mild left calf strain and it gets aggravated every time I squat. Obviously I had slightly coming up on my toes on that side and need to work more on ankle mobility. Happy with those numbers though, especially since my Inzer is getting really loose .

Also hit 275x8 on bench for a couple sets followed by 225x14. And hit 3PPSx8 on HS incline. Things are progressing nicely.

Probably take 2-3 more weeks on this mini before I start to ride the gain train. Big things in 2016!

[jpfaherty]

Damn dude, I feel like I'm saying it every day now but you are really killing it. Do you have squat shoes? If you can't get any more mobility out of your ankles that should help.

[NaturalPursuit]

Damn dude, I feel like I'm saying it every day now but you are really killing it. Do you have squat shoes? If you can't get any more mobility out of your ankles that should help.

Definitely this x2

[Bnizzle163]

Damn dude, I feel like I'm saying it every day now but you are really killing it. Do you have squat shoes? If you can't get any more mobility out of your ankles that should help.

Definitely this x2

Turns out it's just a giant knot. After talking with Bob, he encouraged me to foam roll every day for the past few days. It is feeling MUCH better!

I squat in Romaleo's .

[jaredmus]

Turns out it's just a giant knot. After talking with Bob, he encouraged me to foam roll every day for the past few days. It is feeling MUCH better!

I squat in Romaleo's .

rolling is the best I like my romaleos but adipower are better IMO

[Bnizzle163]

rolling is the best I like my romaleos but adipower are better IMO

My feet are way too wide for adipowers. Flat feet ftl.

[Bnizzle163]

Quick little update!

I finished my 8 week mini cut at 192 (down from a high of 208) and I'm now sitting around 196 after 3 weeks of reversing. I was dealing with some shoulder issues after hitting a set of 305x5 on flat bench so I've completely avoided the movement. I've also been battling a very tight/sore/strained left calf. I had to lay off the back squats for a few weeks, but I'm starting to bring them back in.

A Few Highlights
I decided to randomly hit deadlifts the other day and pulled 405x6 with more in the tank. Surprised myself lol.

I started incline benching again and repped out sets of 7 with 225 the other day (no shoulder discomfort).

Hit 90'sx9 on seated db military press today.

I've been feeling GREAT now that I'm adding in calories.

Macros are sitting at 65/385/315 + 10 grams of bcaa.

Yes, I'm eating LOTS of protein, but nothing wrong with experimenting .

[jaredmus]

65 grams of Protein
All joking aside saw on IG your looking great man

[Bnizzle163]

65 grams of Protein
All joking aside saw on IG your looking great man

I was coached by Eric Helms and Berto so I'm used to fat/carbs/protein .

Thanks brother!

[IK9]

Saw Billy the other day. Looks legit huge-er

[Bnizzle163]

4-12-16 Pull

Lat Pulldown
85x10
120x8
160x5
200x7
200x6
200x6
160x8
160x7

DB Rows
125'sx12
135'sx8
135'sx8
115'sx12

Wide Grip Cable Row
140x10
160x8

HS Lat Pulldown
2 1/4PPSx10 (3 sets)
1 1/4ppsx15

HS MTS Row
90/90x10
90/90x10
100/100x8

RD Fly ss/w Plate Shrugs
115x10/45'sx35
115x9/45'sx20 (pause at top)
115x8/45'sx18 (same)
115x6/45'sx15 - no rest between last two supersets

Hammer Curls
27.5xsx15
27.5'sx12

Preacher Curl Machine
80x7
80x6
70x7

Low Pulley Cable Curl
3x8

Misc.
Died .

[Bnizzle163]

Saw Billy the other day. Looks legit huge-er

Thanks, brah. Gainz

[jpfaherty]

I was coached by Eric Helms and Berto so I'm used to fat/carbs/protein .

Thanks brother!

Always fats/carbs/protein! LOL - Drives me nuts when people do it another way

[Bnizzle163]

Always fats/carbs/protein! LOL - Drives me nuts when people do it another way

Well that's the order in which the macros show up on a nutrition label, after all!

Intro:
So the calf was feeling near 100% so I decided to work some back squats in for a bit. I had no problems but kept the load moderate just to be safe.

Squats
45x5
135x5
185x3
225x3
275x3
315x5
315x4
275x6

Reverse V-Squats
3ppsx12
4ppsx12
5ppsx11
5 1/4ppsx8
4ppsx12

DB Walking Lunges
40'sx36 steps
40'sx36 steps
40'sx32 steps

Leg ext ss/w leg curls
4 sets ( I wrote the numbers down but don't remember them off the top of my head )

Misc.
Gainz.

[Bnizzle163]

4-15-16 Push

Incline Bench
45x12
135x10
185x12
225x8
225x6
225x6
185x11

HS Military
2ppsx12
2 1/4ppsx9
2 1/4ppsx8
2 1/4ppsx7 drop to 1 x 15

Flat DB Bench
80'sx15
80'sx12
80'sx10

Cable Laterals
1x15
2x12

Pec Dec Fly
130x18
145x12
160x8
130x6 (short rest)

LF Lateral Machine
95x15
95x15
100x10
80x12

OH Db Ext
35'sx15/15

Standing EZ Bar Ext
75x8
75x8

OH Tri Ext Machine
110x10

Tricep Press
200x8
160x12
160x9
160x8

Misc
Shoulder is feeling really good . Incline felt heavy, but I know it will improve as the weeks go on. Took it easy but hit some flat pressing on DB's. Avoiding flat barbell pressing for the time being.

[NaturalPursuit]

Delts and arms BLOWIN up! Dem veins

[jpfaherty]

Looking lean and mean homey!!

[Bnizzle163]

Delts and arms BLOWIN up! Dem veins

Thanks, brotha!

Looking lean and mean homey!!

196 and on the rise

[Bnizzle163]

4-18-16 Legs

Squats
45x5
135x5
185x5
225x4
275x3
315x4
315x4
315x5
275x8 - starting to feel good again. Calf is nearly 100%

Leg Press (short rests)
3ppsx25
4ppsx17
5ppsx12
4ppsx12
3ppsx15

Leg Extensions
175x15
175x11
175x9
160x12

Star Leg Press Machine
225x15
225x12

1-leg Curls
70/70x20/20
90/90x12/12
90/90x10/10
90/90x10/10

Misc.
Got this workout done (warm ups and stretching included) in 56 minutes. I was fricking cookin'! Everything felt good and hammies were cramping at the end . Glad that I'm finally able to work squats back into the rotation since I took a little over 3 weeks off from them. They're starting to feel good again!

[Bnizzle163]

4-19-16 Push

Seated DB Military
35'sx12
45'sx10
65'sx6
95'sx7 - no spot, no lift
90'sx7
85'sx8
60'sx12

Incline Bench 60 s rests
135x15
165x12
165x12
165x11
165x10

Seated DB Laterals
17.5'sx18
22.5'sx12
22.5'sx11
15'sx15 - drop 10'sx7

Star Incline Machine Press
195x15
215x14
215x12
215x11

LF Lateral Machine
95x15
95x12
95x11
80x12

Star Pec Dec
110x17
130x9

FM Cable Tricep Kickback
35x15/15
35x12/12
35x10/10
30x9/8 - whoops lol

FM Cable Pressdown
35x12/12 (3 sets)

Misc.
Super happy with the db military. Shoulder is feeling good .

[jpfaherty]

Bruhhhhh, strong pressing!!!

[Bnizzle163]

Couple update pictures with a LITTLE pump. Sitting at 197.0 morning weight

[NaturalPursuit]

Upperbody looking on POINT!

[Bnizzle163]

Upperbody looking on POINT!

Thanks, broham!

In all honesty, the quads and hams are looking pretty good, but my non-existent calves are even more non-existent. I've been dealing with a calf strain for a little over 5 weeks and just got to the point where I can train them directly again. It's going to be a slow process but hopefully they'll grow... for a change .

[jaredmus]

Thanks, broham!

In all honesty, the quads and hams are looking pretty good, but my non-existent calves are even more non-existent. I've been dealing with a calf strain for a little over 5 weeks and just got to the point where I can train them directly again. It's going to be a slow process but hopefully they'll grow... for a change .

Agree looking like thats how to fill out a tank

[IK9]

Billy looks massive in person

[Bnizzle163]

Agree looking like thats how to fill out a tank

Thanks, broham! I had to up macros again because I've lost a couple lbs over the past week lol.

Billy looks massive in person

It's an illusion. Small penis = arms look bigger

[Bnizzle163]

4-27-16 Push

DB Military
35'sx12
45'sx10
65'sx6
100'sx5
90'sx7
80'sx9
70'sx10

Bench
135x15
185x12
195x11
195x10
195x10
185x9 - short rests

Seated DB Laterals
22.5'sx16
25'sx12
30'sx9
17.5'sx12 drop 10'sx9

Star Incline Press Machine
210x16
240x12
240x11
240x9

Seated Lateral Machine (different one)
2x12
2x8

Pec Dec Fly
120x15
120x12

FM Cable Kickbacks
5 sets (8-12)

FM 1 arm cable pushdowns
2 sets (6-10)

Misc.
Killed a PR today without a spot or lift off. Coming down with what seems to be a small cold. DAMN kids!!!

[IK9]

Officially reached big boy weight on shoulder press.. congrajumalations