Iron meditation - my journey

[deltpecx]

Ahh yes I see what you mean about twisting the hip. Do you think I could get away with that for the front pose? That would be nice.

Also...crazy to see those pics from a few weeks ago! I seriously didn’t think I looked much different. Now I can see a difference, very reassuring! Haha

Try it if the judges don't like it they will tell you to face front.

Also what's with the left lat in the front pose pic?

[George2100]

Try it if the judges don't like it they will tell you to face front.

Also what's with the left lat in the front pose pic?

Looks like I forgot to flex it Lol
I’m going to try something a bit different next time. Lats aren’t really flexed in that pose. I want to try flexing them hard and having my hands end up almost in front of my body. Feels/looks better to me.

Here’s a shot of my “bad” side as well. Ya know, the one that...sucks (right side quarter turn)

[deltpecx]

Looks like I forgot to flex it Lol
I’m going to try something a bit different next time. Lats aren’t really flexed in that pose. I want to try flexing them hard and having my hands end up almost in front of my body. Feels/looks better to me.

Here’s a shot of my “bad” side as well. Ya know, the one that...sucks (right side quarter turn)

Looks much better than the previous pic.



A lot leaner too.

[George2100]

Hit some legs today. Keep in mind, I’m coming back from a couple injuries here. 6 months ago, I couldn’t even squat the bar...so, I’m happy with the progress!

Today’s training:

1. Single leg ext
4x25@15

2. Quad ext. -superset- Db RDL
120x12. 90x12
135x10. 90x10
150x8. 90x8

3. Lying leg curls -superset- rope pull through
60x12. Same weight as
75x10. Leg curls
90x8

4. Squats
185x12
205x10
225x8

5. Single leg calf raise
3x15@25

6. Bilateral calf raises
3x20@90

Abs: circuit- 3 rounds no rest
20 hanging knee raise
20 cruches
20 twists
Nutrition:
Kcals 2200
Protein 200g
Carbs 170g
Fat 80g

Notes: recovering from torn MCL in left knee and SIJ dysfunction last year. Hence the exercise sequence (squats last). Couldn’t even squat the bar or get out of bed without pain 6 months ago. For squats, no more ATG. I stick with parallel or slightly above. Not going to risk anything until I’m on a proper bulk.

[George2100]

Looks much better than the previous pic.



A lot leaner too.

Ahh yeah, that one. No idea what I was doing with my arm sticking out like that

[George2100]

Today’s training: Arms plus a few exercises for weak points

1. Close grip pulldowns -superset- face pulls
150x15. 60x15
165x12. 75x12
180x10. 90x10

2. Single arm side raise- single arm cable row
25x15. 60x15
30x12. 75x12
35x10. 90x10

3. Close grip bench press
135x15
155x12
165x10

4. Pushdowns -superset- overhead rope ext.
45x12. Same weight
60x10. /reps as push 75x8. Downs

5. Db skull crushers
25sx12
30sx10
30sx8

6. Concentration curls
25x12
30x10
35x8

7. Spider curls
15sx15
20sx12
25sx10

8. Cable curls
3x10@75 + triple dropset after last set

9. Hammer curls -superset- bb wrist curls
2x15@25s. 2x20@65

10. Wrist roller
2x 4 rounds @5lbs

Nutrition:
Kcals 2200
Protein 200g
Carbs 170g
Fat 80g

Notes: I stretch the working muscle in between each set for 15 seconds. Helps get a good pump. Rest no more than 60 seconds between sets.

Total time: 1hr. 25min.

[George2100]

Today is my day off from training AND a refeed day. I typically train 3 days on/1 day off. My refeeds are always on my day off. This leaves me topped off for the first of three training sessions. I’m usually pretty depleted by day 3, so once day 4 rolls around, I’m ready for a high carb day!

Today’s nutrition:
Kcals 2505
Protein 160g
Carbs 320g
Fat 65g

[George2100]

Spilled water all over my notebook today. Oops! Going to grab a new one tonight. Trained some chest/shoulders/back this morning. Supersets as usual. Taking a break from 3 days on/1 day off. I want a day off between back and legs. This has me training 3 out of 5 days instead of 3 out of 4 days. Decided not to drop cals this week, as I am in no rush to lean out more.

Today’s nutrition:
Kcals 2200
Protein 200g
Carbs 170g
Fat 80g

[deltpecx]

Spilled water all over my notebook today. Oops! ...

[George2100]

This is what I get for being old school and using pen and paper lol

[deltpecx]

This is what I get for being old school and using pen and paper lol

Hey! Old School I am.

Pen and paper FTW!
Batteries never die with them..hehe!

I have a stack of training logs and food logs.

[George2100]

Today’s training (legs)

1. single leg ext.
4x25@15lbs

2. Leg ext. superset Db RDL
105x12. 90x12
120x10. 110x10
135x8. 130x8

3. Lying leg curls superset pull through’s
45x12. Same as leg curls
60x10
75x8

4. Squats
135x20

5. Single leg calf raises
3x16@45lbs

6. 2 leg calf raise
3x15@130lbs

Abs: 1. hanging knee raise superset crunches
3x30 each

2. Twists 1x100 each side

3. Superman’s 1x10

Total time: 1 hr.

Nutrition:
Kcals 2200
Protein 200g
Carbs 125g
Fat 100g

Notes: might have to drop the squats until after my shows. Last leg session I worked up to a set of 8 at 225. Felt some SIJ discomfort. This week I went down to 135 for a set of 20...same deal. I’m going to sub them out for more single leg work until I’m on a proper bulk. Not worth the risk at this point.

[George2100]

Hey! Old School I am.

Pen and paper FTW!
Batteries never die with them..hehe!

I have a stack of training logs and food logs.

As do I...
And a new one that I started today lol

[deltpecx]

Today’s training (legs)

1. single leg ext.
4x25@15lbs

2. Leg ext. superset Db RDL
105x12. 90x12
120x10. 110x10
135x8. 130x8

3. Lying leg curls superset pull through’s
45x12. Same as leg curls
60x10
75x8

4. Squats
135x20

5. Single leg calf raises
3x16@45lbs

6. 2 leg calf raise
3x15@130lbs

Abs: 1. hanging knee raise superset crunches
3x30 each

2. Twists 1x100 each side

3. Superman’s 1x10

Total time: 1 hr.

Nutrition:
Kcals 2200
Protein 200g
Carbs 125g
Fat 100g

Notes: might have to drop the squats until after my shows. Last leg session I worked up to a set of 8 at 225. Felt some SIJ discomfort. This week I went down to 135 for a set of 20...same deal. I’m going to sub them out for more single leg work until I’m on a proper bulk. Not worth the risk at this point.

Did legs today also.

Do you do standing single leg leg curls?


Warned you about squatting did I not, young padawan?

Second day back in the gym.

[George2100]

Did legs today also.

Do you do standing single leg leg curls?


Warned you about squatting did I not, young padawan?

Second day back in the gym.

You did warn me. You were right. Not worth it. Never done standing single leg curls. How would that be done without a machine?

[TypeNirvash]

Damn dude really mirin' out here

Do you have a previous SIJ injury? How is your mobility routine? What do you do prior to squatting to get ready? I have a full mobility routine that you might want to consider after your show when you reintroduce squats

You did warn me. You were right. Not worth it. Never done standing single leg curls. How would that be done without a machine?

You could probably strap a kettlebell or weight to your calf with a rope and lift it that way. Never tried it, but have hooked my foot through my kettle bell for quarter/half extensions.

[George2100]

Damn dude really mirin' out here

Do you have a previous SIJ injury? How is your mobility routine? What do you do prior to squatting to get ready? I have a full mobility routine that you might want to consider after your show when you reintroduce squats



You could probably strap a kettlebell or weight to your calf with a rope and lift it that way. Never tried it, but have hooked my foot through my kettle bell for quarter/half extensions.

Ayyy thanks man! Yeah it’s a pre-existing injury. The joint is hypermobile, so mobility work makes it worse. It’s been fine for the past 6 months without squatting. I’d rather just stay away from them lol

[George2100]

today is an off day, just some light cardio and abs.
Here is my training from yesterday:

1. close grip pulldowns superset face pulls
3x15/12/10 @165/180/195 3x15/12/10@60/75/90

2. single arm side raises superset single arm cable shrugs
3x15/12/10@25/30/35 3x15/12/10@60/75/90

3. close grip bench
3x15/12/10@135/145/155

4. straight bar pushdowns superset overhead rope ext.
3x12/10/8@45/60/75 3x12/10/8@45/60/75

5. Db skull crushers
3x12/10/8@25/25/25

6. Concentration curls
3x12/10/8@25/30/35

7. Spider curls
3x15/12/10@25/25/25

8. cable curls
3x8@75 + triple dropset

9. cable reverse curls superset BB wrist curls
2x20@30 2x20@75

10. wrist roller
5lbsx 5 rounds over
5lbsx 5 rounds under

Abs: hanging knee raises superset crunches
3x30 each
twists
1x100 each side

Nutrition:
kcals 2200
protein 225g
fat 100g
carbs 100g

Total time: 1hr.

[George2100]

Been in and out of every office in the VA hospital this week lol. I guess I have some sort of pathogens attacking me and causing an autoimmune response. This has been going on most likely for years. I’ve been to some weird places....anyways, getting shredded and winning bodybuilding shows is no longer my top priority. Health is. I’m drastically changing my diet to mostly fruits, roots, cruciferous veggies, and lean meats. Lower protein/higher carbs. Lots of antioxidants, some fasting as well. Training...I’m switching back to a 1x per week frequency and lowering the volume for better recovery. Still getting after it though. Gotta stay hard.

Today’s training: Arms

1. Gladiator curls 25x10/30x10/35x10/45x12
-superset-
Decline CGBP 135x10/145x10/155x10/165x12

2. Spider curls 25x10/35x10/35x10
-superset-
DB skull crushers 25x10/35x10/35x10

3. Alt DB curls 35x10/45x10/45x10
-superset-
Overhead cable ext. 45x10/75x10/90x10

Nutrition:
Kcals 2200
Protein 160g
Fat 80g
Carbs 210g

Total time: 40mins

[George2100]

Today’s training: Shoulders

1. Seated Db OHP 45x10/55x10/65x10/65x8

2. Single arm side raise 25x12/30x12/35x10

3. Seated side raise 15x12/20x12/20x12

4. Incline reverse fly 15x15/15x15/15x12

5. Facepulls 45x30/60x25/75x20

6. Bb shrug(5 sec pause)2x10@135
Superset
Haney shrug 2x10@135

Total time:50mins

Nutrition:
Kcals 2200
Protein 165g
Carbs 275g
Fat 49g

Notes: workout felt great today. Haven’t been able to Db OHP in years. Nothing crazy as far as weight, but I’m happy with it.

[George2100]

Sunday funday
Off day from lifting. Took advantage of the nice weather and went for a nice little 6 mile hike!

[George2100]

Cleansing my own demons as I move toward the best version of myself! ������





Training: chest/calves
1. High incline Db press 45sx10/65sx10/85sx10/85sx8

2. Low incline bb press
135x10/165x10/185x8

3. Flat Db twist press
65x10/85x9/85x9

4. Single leg calf raise
4x10@45 each

5. Standing calf raise
3x10@190

6. Feet elevated push ups
1x50

Total time: 43mins
Nutrition:
Kcals 2100
Protein 158g
Carbs 210g
Fats 70g

[deltpecx]

The Shredz! The Shredz!

[George2100]

The Shredz! The Shredz!

Yes! I may make it after all!

[deltpecx]

Yes! I may make it after all!

Doubt not!

[George2100]

Training: Back

1. Wide grip overhand pull-ups (strict)
BW x 25/ BW x 15/ BW x 10

2. Bent over DB rows
90x10/110x10/130x10/150x10

3. Close grip pulldowns
180x10/ 210x10/225x10

4. Wide grip cable rows
150x10/180x10/195x10

5. Inverted rows
BW x 50

Time: 37 mins

Kcals 2100
Protein 158g
Carbs 210g
Fats 70g

Notes: went for a 2 mile run afterwards. Just really felt like doing it! I miss running

[George2100]

Training: 2 mile run and
15 mins swim intervals in the ocean
30sec on 30 sec off

Calories:2200
Protein 160g
Carbs 275g
Fats 51g

This is honestly just my minimum intake. My activity level is very high and I’m already pretty lean. If I’m hungry, I eat.

[George2100]

It’s been a bit since I’ve updated. Been real busy with work/school/personal life. My body seems to be responding very well to the new diet. Along with this new diet, I’ve also been training a lot differently. With all the added carbs, Higher reps seem to work well. I’m also enjoying a high frequency approach.

Training:
1. db incline press: 5x15 @ 65lbs
2. Pronated lat pulldown: 3x15 @ 210lbs
2x10 @ 210lbs
3. Incline Db curls: 5x15 @ 25lbs
4. 2 mile run

Diet:
2200kcals
140g protein
275g carbs
60g fats

Physique update:

[deltpecx]

...

Physique update:

Yeah you are looking leaner maybe a bit fuller.


Looks as if you got that side pose down.
Looks so much better than the first pic of that side you posted.

[Raigs]

I’m in! I’m pretty much on the same macros less protein and more carbs.

Nice physique you got!