From Pony To Horse

[LWW]

Watch me go from Pony to full Horse, head turning, freakoid thru eating grains and unconventional training methods.

So far we are eating Dave’s Killer whole grain bagels, spread with Crazy Richards natty PB and pumpkin seeds.

Also had leftover 1/4# of cod with scrambled eggs cheese and mushrooms.

Dinner is homemade chili (ground beef).

Training comes soon. Stay tuned!

[LWW]

More food for Monday-

Leftover tuna fish, 1 stalk celery with natty PB and pumpkin seeds.

Post workout whole milk and vanilla whey just for some flavor, not even a scoop, that poweder won’t do anything for Horse gains anyway.

No raw garlic today. Gotta take a break here and there, I’m getting so used to it, I’m eating more and more.

Workout-

Barbell hack squats-
Top sets-
220x 15
245x 15 no rest
275x 1
All DOH

This is still a new exercise for me.

Barbell curls-
65# x 30
65# x 31, no rest
105# x 2

Fuk yeah!!! What a pump, buldging little pony arms!

This was the first time doing that type of volume. I was doing 60# for 1-set of 60-65, but I needed some a bit different and I was dealing with a slight tendon issue in the upper arm so I wanted an awesome pump before hitting a few reps of heavier weight. The 105 was to begin getting a feel for heavier weight that I need to gsin the horse coc sized arms.

I’ve said it before 1-2 sets for ultimate stimulation, and here was 2-sets people, with a heavier load thrown in, this was top stimulation, anything more is a waste.

Tomorrow is another day.

And did I mention, for Horse size, the back needs to be hit almost daily. Hack squats blasted the back today!

Pay attention, you’ll never see a more interesting journal than this one, pure lab, gains stuff here!!!

[OldFartTom]

watching thread...

[LWW]

So far eating today is

Bagel/PB/pumpkin seeds and a leftover Italian sausage with over easy eggs. I hit my first 1,000 calories by noon.

More bagel/PB/pumpkin seeds for later.

I’m probably getting about 3,000ish calories a day. I’m not training hard enough for more yet, I’m due time.

There will be whole milk and whey powder again post workout. Not sure what’s for dinner yet.

Tendon issue seems better since yesterday’s workout, I think I did it blasting out a real hard set of hammer curls, I can slightly feel it in my wrist/forearm when I turn and lift in that position, it is felt in the forearm and where the bicep meets the front of shoulder.

Training still to come, stay tuned.

[LWW]

Tom, I logged kg AND pounds just for you! I’ll try to do that when I can.

So a little change in eating today, there was a big batch of deviled eggs made today, so I had to eat several, instead of another bagel I had trail mix.

The game is so much better being dynamic, improvising, taking and making changes by what the day brings.

Dinner was just two homemade cheeseburger sliders.

Workout Tuesday 9/26

Gotta watch the arm issue.

100# plate BORs (add weight with a loading pin).

100#plate (45kg) x 21reps
141.25# (64kg) x 3reps

Barbell skull crushers-
65# (29kg) x 30
65# x 35

Doing the BORs this way is closer to T-bar rows except the grip and the plate allow fuller ROM and hand position, the load is also directly inline with the bent over position, it’s a superior way to do them IMO! The heavier weight was just to slowly start doing more weight. You can’t get Horse gains with 100# alone.

I decided to hit the skull crushers in sets again, I don’t want to make this arm issue worse.

[LWW]

Went to Drs today pre op for colon screening next month.

BP was lower than last month (got it checked by the colon dr.). Maybe that’s the RAW garlic, IDK?

I haven’t seen my primary in two years, at that time my blood sugar was pre diabetes high.

The doc said, looking at you now I expect that to no longer be high.

We will see, waiting for results.

No protein bars at all this week. I have a couple that I will eat, I’m not throwing them away. But other than that and an occasional bar, I’m done with them.

BW 190# good, I will be careful to not get a gut. I was looking good I’m my tight shirt strutting around the hospital, heads were still turning even though I’m not yet a Horse.

A good sign!

[LWW]

Wednesday 9/27

Eating, couple half whole grain bagels with light spread of PB and pumpkin seeds.

Finished off the deviled eggs.

Does it matter what’s for dinner? FOOD.

Post workout was:
Oatmeal, Peach, yogurt, whole milk shake with some vanilla whey. Guys I’m gonna miss this these with peaches going out of season. The peach and vanilla combo is insanely delish.

Pre workout- raw garlic and honey.

Workout-
Squats-
107# (48.5kg) x 93reps

This was horrible because I drew blood today, whole body was aching, but I gutted it out. The weather is finally cool and I was sweating bullets.

My right arm has the tendon issue and it feels like I had a shot there.

So I did some one arm 2.5” thick dumbbell handle side laterals, I have a solid steel one, must weigh around 15# empty, no added weight needed-
X10 right
X20 left
X15 right

The squats are absolutely necessary for keeping the mid section in check.

I was fasted this am, the stomach was small and the muscle were pumped, no flat look in the muscles when I was fasted. 90rep squats = oxygen gordged muscles!

[LWW]

A1C is normal. I’m at the very top of normal, but much better than 2-years ago. So since everything is lower I will keep doing my thing. This might be the last hoorah chance I have to get as Horse big as possible. Muscle or not, having gordged horse size isn’t going to be a healthy thing 5+ years from now.

Eating today-

Banana
Bagel/PB/pumpkin seeds.
Finished the left over Chilli dipped with some multi grain chips.

Still got half the day to go, and training. Arm pain seems a fraction better, but is lingering.

[LWW]

Ate another bagel/PB/pumpkin seeds.

Pre workout raw garlic and honey

Wednesday 9/28/23

Need to stay with multiple sets due to arm.
Floor press-
114# (51.7kg) x 35
114# x 36

This pumps the triceps front shoulders and bracialus.

Kroc rows with hammer bar-
63.5#+bar (don’t know what the bar weighs) (28.8kg) x 16ea arm.

I brace my free hand on my leg, not a an object. This is a new exercise for me, I been adding a pound and rep every time.

Barbell curls-
66# (29.9kg) x 31
66# x 32 no rest
106# (48kg) x 3

The curls I decided spur of the moment, this method felt so good however it needs to be done frequently to work.

You bet your azz the set of 3 was cheat reps, my arms were so pumped I could barely grip the bar. People who ONLY do everything perfect are egos too. As long as the majority is strict, cheat reps will only make you better.

Post workout- oatmeal, yogurt, whole milk, blue berry shake with vanilla whey.

More cheese burger sliders again for dinner. No one has been able to get to the store. If you want Horse gains gotta eat what’s available.

[LWW]

I’m not able to train at my normal time on Friday, because of happy hour.

So I either need to sneak training in throughout the day, or not train.

Banana
Bagel/PB/pumpkin seeds
More nuts and trail mix

Friday 9/29/23

100# plate side bends, the plate is hugged under the arm pit, I switch arms and do not put the plate down-
X31 ea. side, x31 ea. (122reps total no put down).

Raw garlic and honey

New rest pause training method-

Upright rows with hammer bar-
55# (24.9kg) + bar x 41 rest pause-

I did sets of 2 and 3 on the last one. I would do two put the weight down, for 3-4seconds and then lift it and do another 2reps.

That method is a game changer for some stimulus on a lagging area.

The side bends are a staple for me, for some cardio and mid-section/core work.

More bagels and PB to come.

What’s for dinner, who cares, maybe fish.

Oh the arm seemed to be much better last night. Still lingers depending on how I raise my arm though.

[OldFartTom]

Tom, I logged kg AND pounds just for you!

Thank you, I find pounds quite difficult.

Strange as I can think in miles if I have to (nautical miles and cables too), pints even fathoms for rope lengths exploring very old abandoned mines. But pounds, Fahrenheit and threads and wrenches in AF fractions, now I struggle with those!!!

[LWW]

Saturday 9/30/23

Gym BW 188-189.

Not gaining any blubber!

Squats
Top sets-
185# (83.9kg) x 20
220# (99.8kg) x 13 belt
I’m not going all out here, just adding a little each time i come in.

Farmers Dead lift-
235an arm (470# 213.1kg total) x 1
Much easier than last time.
265an arm (530# 240.4kg total) x 1
Belt

I must not of been setup good because that was much harder than expected, i was no good for another rep. At least the 235an arm felt on the easy side. I’m about at my limit here, I will work up in reps as time goes by.

Shrugs with the empty implements-
55# an arm (24.9kg an arm)-
X25
X30
X25

I did a Zercher full squat from the floor with 155# (70.3kg) to loosen up the hips after that chit.

My entire body is sore now, the entire back is mostly.

Going to just eat anything and everything I can, this is the time sleeping and eating is needed when you do this type of max out stuff.

And of course light active recovery.

[LWW]

Ate at least 6 scrambled eggs with left over salmon.

Made Shrimp Fra Diaolvio last night, got leftovers.

Homemade carrot cake, that’s with real carrots.

Sunday 10/1/23

Floor press-
133# (60.3kg) x 36reps

This helped my DOMS, but made the tendon arm thing flare a tad.

Ate a builder bar.

Getting ready to do something else and mow the lawn.

[LWW]

Sunday 10/1/23

Part 2-

Upright rows with hammer bar-
60# (27.2kg)+ bar rest pause x 46reps.

I sets of 2, and the last two sets were 3’s. Few seconds between ea set.

I’ll say it again, this might be a game changer. Let’s hope I don’t fuk up my arm, it was actually not hurting at all today, until I did this crazy high rep stuff. Its not any worse though.

I also did a Zercher with 135# to see loosen up my back from yesterday’s heavy lift, god that hurt, but I think it helped. Decided not to go any heavier.

Recovery has been rough, but I’m getting through it.

In the old days, I’d go and lift heavy again in a week, can’t do that anymore, I learned to utilize light days effectively now.

[LWW]

Monday 10/2/23

Banana
Couple bagels/PB/pumpkin seeds
Carrot cake
Multi grain organic chips (can’t throw them away).
Dinner pot roast, carrots, mashed taters.

Whole milk post workout.

Didn’t have much time to train today, which is good really, for my arm.

One arm presses overhead with hammer bar-
20# (9kg) + bar-
X10 right (rough, thats my bad arm)
X21 left
X20 right

Barbell curls-
60# (27.2kg) x 37
60# x 37

No heavy curls today.
You can still get fuking big with light weights, in fact I believe the light training, but it’s gotta tough is what will really produce the size. The heavy stuff will condition you for more of the light stuff.

I was also gripping the trim at the top of the door, which only is as thick as the fingertips, I got a few seconds hold. This is helping the arm.

[LWW]

Arm is feeling pretty good today. Let’s fuk it up again!!! LOL.

[LWW]

Tuesday 10/323 part 1

I did a hang gripping the top edge of the door frame, was having a hard time at first, so did a loud grunt and held myself by the fingertips longer than yesterday. My index fingers were so sore.

I also did some 2.5” thick dumbbell handle one arm side laterals-
X25 right
X30 left
X5 right

More to come, stay tuned.....

[LWW]

Tuesday 10/3/23 Part 2

Got more peaches, had a oatmeal/Peach/yogurt/vanilla whey milk shake pre-workout hours before training and multigrain organic tortilla chips and trail mix.

Zercher squats from the floor-
135# x 2
150# (68kg) x 3

Still painful as fuk, but it stretched me out good.

One-arm overhead presses using hammer bar-
20# + bar x 10 ea. arm
30# + bar x 5 ea.
36# (16.3kg)+ bar x 11ea.
Right arm is weaker due to the tendon pain. My left was nice and strict.

Barbell skull crushers-
65# (29.4kg) x 36
65# x 36


whole milk

Pulled pork for dinner.

[LWW]

Wednesday 10/4/23

Banana
carrot cake
bagels/PB/pumpkin seeds
leftover pot roast

Training - busy day, only had about a 1/2 hour.

Squats-
99# (44.9kg) x 100reps

That's all I had time for, was brutal, not as brutal as last week, but the fuking heat was back today. Sweating fuking bullets.

Whole milk post workout.

Dinner - Boneless skinless chicken tenderlions with rice and carrots.

Some people do 100 rep leg presses and machine stuff, but no one routinely does 100rep squats. Key to success!

[LWW]

Thursday part 1

I’m thinking about trying a new exercise, I don’t have a bench and I have zero upper pecs.

I’m gonna try to do standing incline leaning against the wall, IDK how it will go.

I think I’m gonna pass on floor press today to rest the shoulder/right arm.

The incline wall will allow some stretching of the shoulder.

I’m almost out of bagels and I’m not able to hit the store till tomorrow.

I needed something to put the PB on and I had a choice of crackers or pretzels.

I chose the pretzels because there is fiber. The crackers have zero fiber.

[LWW]

Wednesday 10/5/23 part 2

The wall incline press wasn’t working too well,

But I found that I can put a ladder against the wall and lean on that, and that fuking worked!

Can’t really go too heavy though, but this isn’t for heavy work, this did a good job of stretching out my shoulders, I used a wider grip. Not sure if they hit upper pecs, but I like them.

Wall/ladder incline presses-
65# x 21
76# x 16

100# plate BORs-
100# x 20, 110# x 21 (rest paused 2 reps).

My lower half is still recovering from that 530# farmers dead. It’s not my back, it’s my hips glutish area.

Barbell curls-
65# x 33
65# x 34

It’s been two weeks of the arm issue, today was the first day it wasn’t annoying me, so I decided to take things easy. I can still feel it there, but it’s not bothering me as badly.

[LWW]

Friday 10/6/23

Wall/ladder standing incline presses-
65# x 15
75# x 21

See what doing 1-2sets daily does. My 21 reps increased 10#

Reverse grip skull crushers-
55# x 30

You guys will luv what was for dinner last night, hot dogs and kraft Mac and cheese, LOL. Pretty nasty. It’s been a rough week.

I’m eating all the damn food. My training to keep the midsection in check burns so much. Try 100rep squats every fuking week and you’ll see, but you won’t, I’m sure. Just to maintain mass I need around 2500 calories, that’s my guess. So I need close to 3000 to gain.

Don’t get me wrong, I can still gain eating less, yes the training feeds the muscle, but it’ll be too slow, and not horse level. I doubt 3500 cal is horse level.

[LWW]

Just to break this down into perspective, looking at the cost of the hot dogs and Mac and cheese (I prefer baked beans, but hey it ain’t all about me) I could get a pack of bagels and a jar of PB and get more out of that.

This is just perspective of things. I guess I’m not that srs to be a horse. But again I ain’t 21 and single.

Money isn’t an issue, the week has been busy with family things happening I have to help out the family doing some things.

[LWW]

Saturday 10/7/23

Squats, no rack, clean and pressed on/off the shoulders, top set-
143# (64.8kg) x 50reps

My lower half is still very achy from last weeks heavy lift, it hurt to go anything at a deep parallel, so I’m sure most reps were barely parallel, gotta be safe.

This was a fast tempo and I cleaned and pressed that chit with a shoulder/arm tendon issue. The arm is not bothering me now, but it’s still there. It did flare up a tad after that set.

The day is not over, not if I’m doing anything else......

[LWW]

Saturday part 2

2.5 inch dumbbell handle one arm laterals-
X26 right
X29 left
X15 right

Wrist curls 2.5 dumbbell handle-
X40 right
X45 left

Thickbar wrist curls are the squats of grip!

Strawberry/oatmeal/milk shake

Upright rows hammer bar-
61# + bar x 51 rest pause-
Doubles, and 3, 4 on the last two sets.

[LWW]

Sunday 10/8/23

Floor press-
133# (60.3kg) x 38 reps

Arm is doing good.

Finished the carrot cake and whole milk.

The day isn’t over......

[LWW]

Sunday part 2

Barbell curls-
98# (44.5kg) x 16 reps

[LWW]

Monday 10/9/23

Part 1

Wall/ladder standing wide presses-
78# x 23 reps

That’s a 3# and 2rep increase, hitting some type of press almost daily.

Shoulder is even better now.

[LWW]

Monday part 2

Barbell hack squats-
120 x 13 DOH
170 x 10 DOH
220 x 8 DOH
250 (113.4kg) x 17 DOH

This is the best my back has felt in 15-16days. I took my time here and focused on form, there were rest pauses, who cares it’s all that matters is getting it done without fuking up the back.

Barbell skull crushers-
72# (32.6kg) x 45reps

[LWW]

Tuesday 10/10/23

Part 1

Wall/ladder standing incline press-
87# (39.5kg) x 16

Easy stuff! Just doing more and more to wake my azz up.