looool.

It's just that easy, I don't know why everyone doesn't want to be a lean 250? If anyone wants the plan, I'll be happy to share. Probably take loco about 12 weeks or so to get there.


But yea, big lift + hypertrophy is about as perfect as you can get. I just don't do the big lift part as often as I used to.

Yeah, share your current split!

Day A
Leg extensions
Leg curl
Cable kickbacks

Day B
Cable Crossover
Smith machine presses
Lat pulldown
Cable row
Preacher Curl

A gram of T. Eat. Sleep. Grow.

can you sub preacher curl with bosu ball standing curls to get some core work?

On a serious note, why are you against wires so much? I get that for compound moves free weights have benefits that machines do not, and for iso moves a machine may give you the wrong path depending on your fit which is a big concern for me specifically, but cables are superior to free weights in some cases for constant load (lateral raises for example) and seated row demands stabilization and allows heavyweight. What's the issue with that one?

Side note forgot to include standing calf raises to yesterday's log.

Standing calf raise--mTor
130x10
130x10
90x10-mTor

This split is getting me clowned in my log and clowned at my gym. A regular, who I may have mentioned before, just got out of jail for an illegal firearm charge this week and is back. I don't know that because he told me, I know that because he said as loud as possible when telling someone else not even really that near to me. Goes by Face. Max bench every day, which is 405 while 5'9" and up and down from 175 to 215 over the years, in street clothes and dark glasses etc, etc came up to talk to me. He usually gives me **** for using creatine, which is cheating, or gives me some lifting advice (bench heavy every day). Today he approached me to make fun of me, almost as loud as the gun charge talk, for doing goblet squats. "Those are cute!" Then he explained to me that I shouldn't listen to noone, I don't need to work legs at all, I just need to bench every day, don't listen to noone about working legs or getting injured, I just have to believe in myself. I agreed that might be right but still finished my cute goblet squats.

He was later impressed by my incline bench with the 100lb bells, so I am redeemed.

Weight-156
Booze- N
Sardines-N

B3 Push/Quads
Goblet Squats-double rest pause (2min)
75x10
75x10
100x10,4,4

Incline DB bench--RP/drop(2min)
WU
100x6
100x4
85x6,85x2,50x8

Dumbbell front raise on incline bench-mTor(2min)
27.5x6
27.5x6
27.5x6, 25x4mTor

Reverse grip tricep extension--6-8-10 (2min)
70x6
75x6
75x6,55x8,40x10

You see everyone has something worthwhile to share, you just need to weed through all the other stuff. Believe in yourself!

Day 1 - Legs/Traps
Day 2 - Back/Bis
Day 3 - Chest/Shoulders/Tris

Repeat 2x per week.

TRT dose, don't eat like an *******, and utilize gain/loss phases. Easy.


Would not recommend.

You just intuitive on the lift selection and reps ranges?


I forgot to mention that my goblet squats actually were cute because my hamstrings were looser. According to Mrs. T buttwink was minimal.

I decided to stutter step the workout yesterday so I can hit deadlifts on a ham/pull day tomorrow. Since I still wanted to work out, I took some advice from Face and benched again. I did some low and flat DB bench, some chest supported reverse lateral raises, dumbbell incline tricep extensions, reverse grip bb bench a la holliday and donkey calf rasies. Pretty fun. I also did some Bulgarian split squats--just body weight---not fun. Going to load these in rotation, but weighted and intensified.

I weighed in under 156 for the first time in a while.

Sunday
Weight-155.5
Booze- one scotch
Sardines-no


A1 Pull/Hammies
RDLs-double rest pause (2min)
WU
185x8
245x6
245x9,4,3

Weighted PUs-double rest pause(2min)
BWx6
+35x6
+25x6
+25x7,2,2

chest supported rear lateral set 6-8-10 drop (2min)
30x6
30x6
30x6,120x8,15x10

Standing BB curl--double rest pause (2min)
60x6
80x6
80x4,60x4,60x2

Monday

B1 Push/Quads
Flat Dumbell Bench-double rest pause (2min)
WU
100x6
100x6
100x8,drop to 70x4,4

Dumbbell lateral raise-work set 6-8-10 drop (2min)
35x6
35x6
35x6,20x8,10x10--mTor on the last drop

rope tricep pull down-ran the stack(2min)
40x6
60x6
70x4,60x4,40x6,25x6,20x4

BSS(2min)
bwx10pl
20kgx10
20kgx10

Pretty much yea. There are some staples for exercises, but reps are anywhere from 6-50 usually, depending on how I feel. Even did some 100 rep leg presses last week. It was terribly awesome.

Hella busy at work. Capitalism is stupid. I am apparently cutting tho it is really just not eating enough.

Weight-155
Booze- No
Sardines-No

A2 Pull/Hammies
Lying Leg Curl-6-8-10 drop set (60-90s)
WU
110x8
120x6
120x6,100x8,70x10

Straight-Arm Pulldown mTor activation(60-90s)
WU
70x8
70x6
70x4,50x6 mTor

Chest-Supported low row Hammer Strength-double rest pause (2m)
45sx10
90x6
90x6
90x8,6,4 (too light)

DB Hammer Curl-double rp and then a lot of rest pauses and mTor or whatever. Not many dumbbells available (60-90s)
WU
45x6
45x6
45x6, 20x10,20x10, 20x?[/QUOTE]

Bit of a struggle with the ol' coping. The thc experiment is over. At best it gave me a way to shut it all off for a few hours, at worst it may be increasing paranoia and anxiety. I drifted off last night legit thinking I may be losing my grip. Inconclusive.

Anyway, seem to be gaining size here still, especially in the shoulders, chest and hamstrings. Wife says I am bigger than ever but I am skeptical. Can't really expect a lot of quad gains with this bull****, but adding BSS to the mix may pay off once I can get into some torturous loading.

Weight-157
Booze- No
Sardines-No

Thursday-
B3 Push/Quads
BB OHP-drops n' rest pause(2m)
WU
95x10
145x6
145x6
155x4, 115x6, 95x6, 45xloads

Leg ext-6-8-10 dropset(60-90s)
WU
110x10
120x8
120x6,95x8,70x10

reverse grip cable press--6/8/10
WU
45x10
55x6
75x6, 55x8, 35x10

Dips with band-double drop(2min)
black bandx10
purple bandx6
green bandx10,4,4

Friday

A3 Pull/Hammies
GHR-mTor(60)
WU with band assistx10 level 1
bwx10 level 2
bwx10 level 2
bwx8 mTor, drop to band assist on positive only

Supinated lat pulldown-6/8/10 drop set(60-90s)
WU
160x6
165x6
160x6, 120x8, 90x10

neutral grip seated row-drops (90-120s)
WU
205x6
190x6
205x4, 175x6, 145x6

preacher curl-drops on stupid machine(60)
hella warm-ups various weights
75x6
85x6
95x6, drop drop drop

Johnny don't just let the paranoia and anxiety go unchecked. Things like that can sometimes spiral/escalate rapidly if not addressed properly. If it doesn't ease back I'd think seriously about getting some professional help. Feel free to pm me if you just need someone to unload on.

Thanks, Rexx. I am not taking it lightly, but I am hoping that it is related to the thc. I went a little hard out the gate with frequency once it seemed okay, and it was all good for a while. I quit decades ago because of the same thing, however, so I think it is likely.

The issue is I know the answer to what is ****ing me, and everyone else, up. I do not know the solution. I'm looking for a distraction that will let me keep on moving, but I don't buy them anymore because I know I really shouldn't be moving in this direction. Work, weights, internet, consuming whatever, doing it for the kids...all of these devices and rationalizations only work with a ****load of denial.

My 7 y/o daughter asked me last week if I ever had emergency drills when I was in school. I knew what she was talking about, of course, but I asked her to see what she would say. She told me it's when everyone in the school turns off the lights and locks the door to the classroom and is silent. I asked her why they do it. She told me in case a deer gets in the school or something like that. Kinda had to just bottle that **** up. I know that she is statistically more likely to be hit by a car in the parking lot at her school than being involved in a shooting, but instead of addressing the gun violence in this country, we have active shooting drills for babies where we tell them they should sit in the dark in case a deer gets in the school. This place is absurd af.

Speaking of distraction--here is today's workout. Did the plate loaded hack squat. Also crushed last week's numbers on the incline bench, tho prolly rested about 30 seconds longer between sets.

Weight-155
Booze- N
Sardines-N

B3 Push/Quads
Incline DB bench--6/8/10 drop(2min)
WU
100x6
100x6
90x6,65x8,45x10

rope tricep extension-6/8/10 drop (2min)
70x6
75x6
75x6,55x8,40x10

Dumbbell front raise on incline bench-mTor(2min)
30x6
30x6
20x10-mTor

plate loaded hack squat (2min)
75x10
75x10
100x10,4,4

Jesus.

I feel somewhat relieved they lied to your daughter and her schoolmates telling them it was in case of rogue deers rather than the truth.

Wha?

I suppose I prefer her not thinking about people coming into school to shoot her and her classmates quite yet. I am not sure how long they keep the wool over the kid's eyes on this, tho, and there are 5th graders in her school. So now I guess I should add the fake rogue deer/school shooter talk to the list of things I wonder when she should be told and how before it happens outside of the house, along with sex and Santa.

Unfortunately she'll end up finding out from another kid who has parents that never believe in lying to their kids.

Well, she should be told at some point I guess if they are going to run these drills once a month. Not at 7, IMO. She is very smart and mature for her age, but the whole point of the original post is I am having trouble making sense of this ****ing information, so...

For sure do not want the first time she hears about it to be from some kid though.

Sorry. I realise that post probably didn't help your state of mind. I don't really know what to say. I don't really understand the logic behind a drill like that. It's bizarre that they're willing to put kids through that trauma instead of just tightening up gun regulations. Anyway enough preaching to the converted. We're living in strange times.

It's been a while since my last The Wire rewatch but I assume it's that public schools are a hugely ineffective bureaucracy that were put under pressure by local politicians who were put under pressure by their constituents to do "something" about the school shootings, so then they did something else hugely ineffective.

As for your second sentence, I give non-Americans a pass for assuming that would be a solution, as you just don't realize how inextricable guns are in America. Even if they get the regulations passed (they won't ever), the sheer amount of guns and gun manufacturing that happens in the U.S. will ensure that there will always be a huge black market there.

Not tryna bring the gun thread here so I’ll let that theory dangle. I did start rewatching the wire last week, though! Literally just finished an episode with Mrs.T.

No more politics! You're only allowed to enter if you have positive affirmations, a secret remedy for depression or supersoft hands for a scalp rub! Or any ridiculous bro fitness talk, Johnny seems to like that. That is all.