Sad to see zero gains in close to a decade. Are the realities of natty training sobering? Or are they liberating?

You can get a solid physique with a couple of years training and then mail it in wirh weak maintenance for the rest of your life, because either way you gonna look the same.

Likely close to the truth. I can def gain some size I would say I think I could be 170 12% that would be my genetic potential.

sorry if answered...new to the thread.

Do you have any fitness/performance goals or are they just focused around appearance/physique?

6/8/21
166.6 lbs- Legs day
Hack squats 3x5 @290
270x3
290x5 x3

Hack squats 3x8 @270 (7/7/7)
270x8 x3
290x6

DL 3x5 @245 (3/3)
225x3
245x3 x2
255x3 x3

RDL 3x10 @90
80x10 x3

Leg extensions 3x10 @150

Bridges 5x side for 5s

Leg curls 3x10 @110
110x10 x3

6/8/21
Workout #2- Push hyper
DB SP 3x8 @75 (7/6/6)
70x5
80x5 x2
70x7 x2

Chest dips 3x10 @25 3x8 @75
x25 x3

Lateral raises 4x10 @30
30x10 x2
35x8 x1

Front raises 3x10 @40
30x12
35x8 x3

Upright rows 3x10 @100
90x10 x3

Abs 2 exercises

Physique goals

6/10/21
167.2 lbs- Pull power
Weighted pull ups BW x12 x3
x12 x4

BB Rows 3x8 @115
115x7 x3

Cable rows 3x10 @140 (8/8/8)
140x10 x3

Lat pull downs 3x10 @160 (8/8/8)
160x9 x3

Duel row machine 3x10 @270

Alt one arm lat pulldowns 3x10 @90 (8/8/8)
90x8 x3

DB Shrugs 4x10 @100
100x12 x3

6/12/21
168.2 lbs- Upper Push Power
Bench 3x4, 2x5, 2x8 (225/205/185)
185x3
205x3
225x4
225x3 x2
205x5 x3
185x8 x2

Incline DB 3x8 @85 (7/7/7)
70x5
80x8 easyyyy
85x5 rack with air in the tank for 90s
90x5 x3

Front raises 3x10 @35
35x10 x3

Cable cross overs 3x10 @30
Did incline flys 3x10 @30

Upright rows 3x8 @100 (8/8/8)

6/12/21
168.2 lbs- Upper Push Power
Bench 3x4, 2x5, 2x8 (225/205/185)
185x3
205x3
225x4
225x3 x2
205x5 x3
185x8 x2

Incline DB 3x8 @85 (7/7/7)
70x5
80x8 easyyyy
85x5 rack with air in the tank for 90s
90x5 x3

Front raises 3x10 @35
35x10 x3

Cable cross overs 3x10 @30
Did incline flys 3x10 @30

Upright rows 3x8 @100 (8/8/8)

6/14/21
167.0 lbs- Push hyper
DB SP 3x8 @75 (7/6/6)
70x5
80x5 x3
65x12
65x10

Chest dips 3x10 @25 3x8 @75
x20 x3

Lateral raises 4x10 @30
30x10 x2
35x10 x2

Front raises 3x10 @40
40x10 x3

Upright rows 3x10 @100
90x10
100x8 x3

DB shrugs
100x8 x3

Gaining back some size while keeping leanness. Off to a great start.

Start of reverse diet: 168.0 lbs
Weight now: 166.8 lbs

Calories/ cardio:
Week 1- 2331 calories/ 4.5 miles (6miles goal)
Week 2- 2497 cals/ 6.0 miles
Week 3- 2583 cals/ 3.0 miles
Week 4- 2745 cals (current week)

6/16/21
Leg day

Oh snap city how I’ve missed you.. RIP

****, what happened?

It was a series of dumb ****. Smh.

For one I’ve lifted 5-6 days in a row so my back was already a bit sore.

Two, I was warming up quickly. **** was going up very easy felt good. I went up to 225 and decided not to wear belt as I normally do which is when mid set my lower back spasm’d and I immediately dropped the weight.

Racked the weights did a few lower back stretches and 3 sets of core work then left. Felt fine majority of day then around 9 or 10pm it started getting a bit worst, feeling a lot more stiff. Now it’s around 1am took two ibuprofen and one muscle relaxer so I can sleep fine. Re-evual tomorrow. Hoping I can get out of bed and move around okay.

Plan is by mon or tues go 25-50% in the gym and see how it feels. I’m stretching around 4-6x per day really hitting it hard so I can return back to the gym ASAP. Yes i plan to do DL again once I gain stength in low vacj again.

6/24/21
167.2 lbs- Push hyper
DB SP 3x8 @80 (5/5/5)
70x8 x3

Chest dips 3x10 @25 3x8 @75
x15 x3

Lateral raises 4x10 @35 (10/10)
30x12 x3

Front raises 3x10 @40
30x10
35x10 x2

Upright rows 3x10 @100 (8/8/8)
80x10 x3

Talking to my coach about movement Foward.

No more leg workouts.

https://m.youtube.com/watch?v=B80pCGpZe-k

6/29/21
168.6 lbs- Legs day
Hack squats
x10 x2
50x5
140x10 x3

Farmers walk
25 x1
50 x3

RDL 3x10 @90
30x10 x3

Leg extensions 3x10 @150
130x10 x3

Bridges 5x side for 5s

Leg curls 3x10 @110
80x10 x2
95x10 x2

Yeah we back doing legs. Sigh.

Rehab almost done.

Alright so its been roughly 1 month since I logged jack shiet. I have been lifting but getting back into the swing of things due to my low back spasm/injury. Obviously I got my work cut out for me, I realize I have a lot to work on in terms of my weak areas of my body otherwise I will never progress. I got injured/ had a back spasm when I did 225x3 for deadlift sumo lift now I am working on building my hamstrings and develop my posterior chain and everything is starting to get easier. Next week I should be deadlifting 255 or so (this week I hit 245x3 for 3 sets and wasn't bad).

There was a lapse of logging also due to lack of motivation of fitness, haven't made much progress in a long time and kinda just maintained and did whatever. Workouts only 45 mins no cardio and only did a few sets at the gym, barely anything. Well the reason was this was my first year I took poker seriously and made it into my part time job and to see how far I can take my hourly and how much time I would need to invest. My point being was that I would rather play poker than go into a friggen prison and work overtime, constantly a headache there and its really not challenging if that makes sense. In any case, I recently put together a schedule for poker and the gym so I can do both productively. I will def be growing a bunch with my usual grind like old times back in the gym on some crazy pre workout. NEW GOAL IS 170 lbs 12% long time goal that is.. Updates to follow..

Sad to see this H&F stalwart down in the gutter.

But excited to see the CRAZE being brought back into the mix. Love it.

If only someone had explained this to you months ago with links to exercise progressions and everything…

Some ppl gotta learn the hard way lol

7/31/21
166.8 lbs- Legs day
Hack squats 3x5 @270
230x3
250x3
270x5 x3

Hack squats 3x10 @230
230x10
230x8 x2

Leg extensions 3x10
150x10 x3

Pull ups
x10 x3

Hyper extensions
x10 x2