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  1. #361
    Registered User coachcalande's Avatar
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    Shoulders and arms

    Seated press 225x2, 2
    185x8-6-6

    Then shrugs with 315/225

    Side and rear laterals.

    Ez bar curls and pushdowns
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  2. #362
    Work in Progress CW47's Avatar
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    May 21, 2024

    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.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  3. #363
    Registered User 67Vert's Avatar
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    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.
    Last edited by 67Vert; 05-22-2024 at 06:57 PM.
    67Vert
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  4. #364
    Registered User 67Vert's Avatar
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    Originally Posted by EliKoehn View Post
    ,,

    @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
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  5. #365
    Registered User 67Vert's Avatar
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    Originally Posted by gauntlad View Post
    Hi, I read anyone can join in here!
    Welcome to the thread.
    67Vert
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  6. #366
    Registered User coachcalande's Avatar
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    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.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  7. #367
    Registered User 67Vert's Avatar
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    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 :-(
    67Vert
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  8. #368
    Registered User coachcalande's Avatar
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    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.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  9. #369
    Registered User coachcalande's Avatar
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    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.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  10. #370
    Registered User 67Vert's Avatar
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    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
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  11. #371
    Registered User 67Vert's Avatar
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    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
    67Vert
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  12. #372
    Work in Progress CW47's Avatar
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    May 24, 2024

    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.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  13. #373
    clownslayer SaviorSelfJT's Avatar
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    Shoulder has been acting up again

    Gonna try my hand at BTN press and front raises
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5, 215x1
    Deadlift: 405x13 (conv tap'n'go with straps)
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  14. #374
    Registered User coachcalande's Avatar
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    Originally Posted by SaviorSelfJT View Post
    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.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  15. #375
    Registered User coachcalande's Avatar
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    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.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  16. #376
    Registered User gauntlad's Avatar
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    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
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