The weights never lie. My natural high. Do this sh*t till I f*cking die.

[dopamine72]

Yesterday

Body Weight = 203

(45 min stretch/yoga/foam roll/warmup)

Close Stance Back Squats
Bar x 30
95 x 20
135x10
185x10
225x5
225x5
225x5
225x5
245x5 (more)

- Went for lighter weight and volume. Whole body is sore and worked, but still did this because I know the gains will be good. Close stance squats feel the best on my body and I get no hip or back issues so I think I'll be focusing on these.

[Raigs]

We all look like uncoordinated dumbbells in our life. It only matters that you are trying.

Nice work on the close stance squats. I just started doing a closer stance at the advice of my PT and it’s been way better.

[dopamine72]

We all look like uncoordinated dumbbells in our life. It only matters that you are trying.
Nice work on the close stance squats. I just started doing a closer stance at the advice of my PT and it’s been way better.

For sure brah

Did you notice by any chance you get more hamstring activation on close stance squats? Mine are actually more sore today, very weird. And obviously I get more quad activation, but my quads are not sore today probably because I've squatted 3+ times this week.

[dopamine72]

Fatass here, so yesterday was NFL day party time and I had my regular diet up until I started drinking in the late afternoon...Then I had beef taco pizza, jalapeno/cheddar potato poppers, choc chip cookies, corned beef hash, 5 whole over easy eggs and an entire batch of protein pancakes (protein powder + extra eggs) w/ a generous amount of real syrup. It was amazing and I have an eating disorder.

Calculated the beer and food to be about 6k cals. I'm up about 7 pounds at the moment but its probably water and bloat etc. Actually feel pretty good today, the rest day and all those cals made my DOMS go away.

[Raigs]

I notice the glutes and the quads are more sore. Which is what I need. It’s easier to hit the hammies with rdl after.

Holy cow that cheat day! Was the eggs and pancakes the next morning??

[dopamine72]

I notice the glutes and the quads are more sore. Which is what I need. It’s easier to hit the hammies with rdl after.
Holy cow that cheat day! Was the eggs and pancakes the next morning??

Yeah makes sense, I think my hammies got sore from something else, I did a so much work last week in the gym I can't put my finger on what made them sore.

All that beer and food was from about 5pm to 11pm. I was offered some shots but I stuck to beer only and I'm very happy I did.

[Raigs]

Wtf! That’s so much food. How did you put that down. Haha man that’s astonishing. How are protein pancakes. I need a stronger breakfast option. Never bought the product before

[dopamine72]

Lmaooo

Ever since I got over 200 lean I could eat much more, especially when I started starving myself dieting... That did something to me (I dunno what exactly) which increased my appetite even more. There's this taquera near me and they have the "Gordino" its a over 2 pounds and I can eat the whole thing no problem.

Ah yes the protein pancakes are bomb lol. Here's the rundown:

- 1 cup Bisquick
- 1/2 cup milk
- 1 scoop protein powder
- 2 eggs

I like to add chocolate chips and the real maple syrup is the best. So that's about 55 grams of protein in one batch of pancakes. My favorite lately has been this + cooking some thin cut bacon before (then I use the bacon grease to cook pancakes on). Can't eat like this all the time though or I'll become a bloatloard.

[Woody-5]

lmao 5 star chow down on sunday! Protein pancakes are hnnggg! I used to make them with cinnamon protein powder, went so good with maple syrup.

[dopamine72]

Yesterday

Body Weight = 209

(1 hour warmup/foam roll/streth)

Split Squats
Bar x 10
75 x 5
95x5
115x5
135x5
155x5
160x5

- That's a PR @ 160 but I know I was still stronger years ago so not counting it just yet

Light Oly Squats
135x10
185x10

Front Squats
135x3
185x3
225x3
255x3
275x1
275x2

Chins
BW x 10
BW x 10
BW x 10
BW + 30 pounds chain x 3 for 4 sets
BW + 30 pounds chain x 5 for last set


High Rep Curls + Fascia Stretch

lmao 5 star chow down on sunday! Protein pancakes are hnnggg! I used to make them with cinnamon protein powder, went so good with maple syrup.

lol thanks Woody, gotta add in some cinnamon to my next batch and try that out

[400Lb Gorilla]

Jeebus Jumping Junebug Christ!!!

160x5 split squat then some oly squats.... then some front squats. If your quads are pissing you off this badly, you could just beat them with a pipe

[dopamine72]

Jeebus Jumping Junebug Christ!!!

160x5 split squat then some oly squats.... then some front squats. If your quads are pissing you off this badly, you could just beat them with a pipe

lol

Was sore yesterday but I've been in a cal surplus so I'm g2g today. Only thing really bothering me is my left shoulder (front delt area), other than that I'm g2g. Quads, hammies and glutes are feeling "full" today so its kind of tempting to squat a lil more.

[Raigs]

Yikes, holy volume on the legs. How are you good to g? Jesus

[dopamine72]

Yikes, holy volume on the legs. How are you good to g? Jesus

Well really it was only a few "heavy" working sets if you look at the weight listed. That and I've been lifting for a long time so I've built up a substantial workload + cal surplus/fatass mode.

[dopamine72]

Yesterday 10-16-20

Body Weight = 209

Seated Calves
135x50 both
135x10 single for 3 sets
165x10 single 1 set
185x10 single 2 sets
135x30 both

- Single means one leg at a time, huge pump

(45 min stretching/deep tissue work)

Close Stance Squats
135x10
185x10
225x5
255x5
275x5

- Easier than I thought

3" Deficit SLDL
135x10
185x10
225x10
275x5
315x6

Trap Bar Farmers Walks
145 for 65 yards two sets
195 for 65 yards 1 set
235 for 65 yards 1 set

5 rounds of jumprope

25 Min Stationary bike

Messed around with dumbbells and bands a lil, plan is do try and press today or do some sort of rehab for left shoulder.

[dopamine72]

Body Weight = 215

(lots of shoulder rehab work and warming up for 30 min)

Pushups
BW x 40 for 3 sets

- Still hurt left shoulder but not bad

Cable Tri-Extensions
45x20 for 3 sets
65x10
65x8

Single Arm
30x10
30x8
+Band Fascia tricep Stretch 2 min

- Hyooge pump

Chins
BW x 10
BW x 10

Pullups
BW x 10
BW x 10
BW x 10

Light DB Flies
25's x 30
25's x 25
25's x 25
+ Band Fascia fly chest stretch 2 min

EZ Bar Curls
85 x 10
85 x 10
105 x 10
+ Band Fascia bicep Stretch 2 min

Chest on bench DB Snow Angels
5 pound DB x 15
7 pound DB x 10
7 pound DB x 16 (tough)

Stationary Bike 25 Min

Messed around with light/medium DB isolation work for higher reps but nothing important to list. Think that's it may have forgot something. Gotta get my shoulder fixed. Pre-Workout today was Hawaiian Runtz.

[Woody-5]

BW up to 215? Bulk mode! woooo

Sick bunch of volume going on in here. mirin the hell out of those 160 split squats, that's nuts.

SLDLs at that much of a deficit sound pretty brutal.

Liking the trap bar farmer's walk. I've always wanted to get a trap bar but never pulled the trigger

[dopamine72]

BW up to 215? Bulk mode! woooo
Sick bunch of volume going on in here. mirin the hell out of those 160 split squats, that's nuts.
SLDLs at that much of a deficit sound pretty brutal.
Liking the trap bar farmer's walk. I've always wanted to get a trap bar but never pulled the trigger

Thanks Woody, short term goal is 185 for reps on split squats

All this squatting / DLing and posterior chain work has thickened me up lately with this calorie surplus. I wanna hit some one legged RDL's soon for volume and keep hitting things like I am because I think its going to make my deadlift get stronger.

A trap bar is a must for any home gym, I'll try to find the website I got mine off of if you want. Weighs 55 pounds all solid steal with no raised grips which I prefer.

[dopamine72]

Here's an example of some of the stuff I've been doing for mobility work lately but haven't listed it because its a whole new style of training which I think is going to get very popular. Overall its great exercise too.

I believe the training style is called "animal movements"

https://www.tiktok.com/@evolvewithja...31242002124033

https://www.tiktok.com/@evolvewithja...508353?lang=en

[dopamine72]

Body Weight = 211

30 Min Stationary Bike on difficult setting

30 Min stretch/mobility work

One Legged RDL's
Bar x 20
65x10
95x10
115x10

One Legged Deadlifts
135x5(each leg) for 6 sets

These were done with no support it was all balancing on one leg w/ dead weight between each rep, probably the most challenging exercise I've done in a while.

Seated Calves
135 x 50 both legs
135x20 single leg for 3 sets

Light Strict outside DB curls
15's x 35
+ Band Fascia Stretch 2 min

60 Shoulder Dislocations w/ band

Chins
BW x 10
BW x 10
BW x 10

Pullups
BW x 10
BW x 10
BW x 10

Cable Tricep Ext. Single Arm
30 x 15
50x8-10 for 4 sets
+ Band Fascia Stretch 2 min

- These are money single arm, huge pump

Very Light Incline DB Flies
25's x 30 for 3 sets
+Band Flies w/ 50 pound band + Band Fascia Stretch 2 min

Trap Bar Overhead Press (strict)
105x10 for 4 sets
105x15 last set

- Its similar to a log press as in you clean it up but then I held at top and pressed for reps. This was light weight because I guess fly's + band work fried my front delts

Cable Face Pulls
45 x 25

DB Lateral Raises
15's x 30
25's x 15

Seated Calve Burnout
135x60 both legs

I can't remember if I did anything else, there was a lot of stretching and band work not listed. Left shoulder feeling better today but still not healed. Being careful with it and luckily the trap bar press seems to agree with my shoulder I had no issues or pain. Now I wanna see what weight I can use on it fresh.

[Raigs]

That looks like a solid day starting out with 135 rdl is wild. I do 40# and thought that was a lot. How do you feel today?

Very heavy accessory work today with none of that garbage main lift bs. I like it

[dopamine72]

That looks like a solid day starting out with 135 rdl is wild. I do 40# and thought that was a lot. How do you feel today?

Very heavy accessory work today with none of that garbage main lift bs. I like it

Thx bruh, there's a huge learning curve with technique on those one legged deads. I think my strength is there but gotta practice more so I can add weight.

Feel great! Hope ur good too!

[Woody-5]

in4 three hour marathon session haha
crazy sh!t, you're an animal. I'm gonna give the one leg DLs a try. Sound brutal, but you were spot on suggesting the split squats for me.

Glad the shoulder is feeling better and that the trap bar press is agreeable. Always to have a range of equipment and movements at your disposal to work around injuries / sore spots.

[dopamine72]

in4 three hour marathon session haha
crazy sh!t, you're an animal. I'm gonna give the one leg DLs a try. Sound brutal, but you were spot on suggesting the split squats for me.
Glad the shoulder is feeling better and that the trap bar press is agreeable. Always to have a range of equipment and movements at your disposal to work around injuries / sore spots.

lol thx Woody

Much respect to you for trying the split squats and sticking with them. I'm in love with unilateral work for too many reasons to list, hoping all this work will increase my squat/dead 1rm and I'm feeling like it will, we will see.

Also I should have mentioned the one legged deadlifts were more like a SLDL. Its impossible to use proper leg drive when you're only standing on one leg lol. So maybe I need to rename this exercise? Not sure what the normal lingo is for this one. This is how I was doing the exercise:

(turn down volume, @ 40 sec)

[Woody-5]

Sweet, thanks for posting the vid, wasn't quite sure how to picture those. I can definitely see myself giving them a whirl

[dopamine72]

Body Weight = 210

(30 min warmup)

Front Squats
Bar x 15
135x10
135x10
185x5
225x5
255x3
275x1
305x1
315x1 (could have done more)

225x6 for 3 sets EZ

- Didn't even feel like my quads were being worked because of the split squats. Not even close to 100% today because of yesterday so this is a good sign 3 plates was so easy.

30 Min Stationary Bike HIIT
Every 5 min I'd crank the difficulty up to max for 2 min, trying to simulate uphill riding

Ab Wheel
Knees x 20
Knees x 20
Knees x 10

- 1 min max rest between sets

Whole lotta stretching and foam rolling after....Today was the first day I didn't want to lift in a long time cuz sore/tired. I wasn't planning to lift either but I wanted to test myself and now I feel pretty good/awake so its a win.

Sweet, thanks for posting the vid, wasn't quite sure how to picture those. I can definitely see myself giving them a whirl

Anytime bro, I'm going to be doing these allot as my balance isn't 100% on them. Need to master them like split squats lol.

[dopamine72]

Entire legs and hips sore AF past few days from all the squat/dead variation abuse. Busted out my massage gun and was in heaven, went through 3 batteries worth yesterday. Overdid it though and there are bruises on my quads this morning. Thinking I should be g2g tomorrow or the next day. Rest, football and food today.

[400Lb Gorilla]

That video was definitely useful. My mental image of a single leg SLDL was something completely different looking lol

Looks like you definitely earned a day of football, food, and rest

[dopamine72]

^ Thanks G the movement is awesome lemme know if you try, its a staple of my personal routine now.

Went to PT and a 90 min massage from CMT. Told to take a whole month off for number of reasons. Also the MRI discussion came up, I don't want to go to anymore hospitals/docs etc. Not sure what the plan is I'm going to keep doing yoga/stretching but I'll be more careful with the deep tissue work, lifting heavy and staying away from movements that give discomfort. Everything does feel way too tight and uncomfortable, it would be a godsend to get multiple massages and PT every week. Obviously I need to adapt accordingly and figure out my new game plan, I'm not stopping the gym for a month lol if anything I can do light high rep stuff which may even help.

Not even fazed, life is good and I'm grateful for everything. Hope all you bros are doing well.

[dopamine72]

BW = 210

20 min stretch in sun

30 min stationary bike

Split Squats
Bar x 15
95x10
135x5 for 4 sets
135x10 last set

- phuck that last set

Chins
BW x 10 for 3 sets

Pullups
BW x 10 two sets

Still had to do something, need to fix left shoulder, trying to stay positive