A day in the life lifting w/nach

[NACH3]

I always hit back after leg day. Squats and such really challenge the postural muscles in the low back. The last thing you want is for them to be fatigued.

Yeah I get ya I just think it's too taxing on the CNS - not that I didn't have a good both w/o's plus like you stated my low back got a lot of work which is great

[NACH3]

Wat's going on Nach? how we feeling today?

Ahhh you know.... just got the girls off to school(my gf's two girls who I adore) then we did legs this am together)and hit a meeting after the gym - so far so good I feel great finally clear headed & we just got back from shopping too!!!

How about you bro?

[NACH3]

Arms took a pic after one wk back I'm ok with it ATM only tho

- lying face down 35* on incline WG preachers elbows coward
W/u's
2w drop

- lying face down 35* on incline CG preachers elbows forward
2w drop + RP

- hammer curls
1w 3 drops(Avg'd only 3 reps on drops)

- cable drag curls
3w 8-12

- CG Cable curls
2w

- CG smith bench
135/225/275
1w(305) 9 + forced reps drop 275 6* + forced drop 225 8

- incline skulls
2w DD

- straight bar pushdowns
2w DD

-OH rope ext's
2w 8-12 + 1/4reps

- one arm cable rope pushdowns - lateral head
3w back to back 15-20reps

- rope pushdowns
2w

Great arm w/o 31 min I was moving man -
Here's a pic one wk in after my 6month drinking episode happy now though

[hollowedzeus]

Couldnt tell youd taken any time off!

Good session

[NACH3]

Couldnt tell youd taken any time off!

Good session

Thx buddy I gotta get my chest up and stomach down lol but I'm happy after the first wk tbh I'll get there and turn some heads after

[BG]

Thx buddy I gotta get my chest up and stomach down

My epic struggle!

[NACH3]

My epic struggle!

I know right! lol it’s the worst combo to have, imo... chest fat and stomach fat ugh - but you and I will surely get there - I need GH

[MuscleScience]

My epic struggle!

I know right! lol it’s the worst combo to have, imo... chest fat and stomach fat ugh - but you and I will surely get there - I need GH

If it weren’t for my gut, I would literally never have to diet or do cardio. It just so happens that the only place I get fat is on my gut and love handles...

[NACH3]

If it weren’t for my gut, I would literally never have to diet or do cardio. It just so happens that the only place I get fat is on my gut and love handles...

I hear ya it’s literally the worst damn spot too

[hammerheart]

If it weren’t for my gut, I would literally never have to diet or do cardio. It just so happens that the only place I get fat is on my gut and love handles...

You know that's symptomatic of low T, right? Haven't you fixed it yet?

I hear ya it’s literally the worst damn spot too

Try fat around nipples if I gain say 2lbs of fat most is going to be stored there

[NACH3]

Legs

Ext’s
Pyramided up to stack avg’g 10reps until 285+
1w 3 drops +RP

Lying leg curls
Pyramided up 4x
1w 3drops

Static smith lunges
2w 225 8-12 reps

Leg press
2w high reps
1set = 12/10/8/6/4/2 reps 42 total reps each set wow what a burn

Adductor s/s abductor machines
2w each

Good stuff right there 38min

[NACH3]

How you doing Bull?? Pm me if you need brother!

[TRA]

If it weren’t for my gut, I would literally never have to diet or do cardio. It just so happens that the only place I get fat is on my gut and love handles...

Both of my parents have love handles so...I even had small ones when I was at my peak of distance trail running at 6' 180lb. I gain fat there first and anterior lower belly, along with my booty. Good thing is during higher body fat I'm like a buoy - I don't think you could drown me if you tried, and I'll just pop upright when tipped over...

[BG]

I know right! lol it’s the worst combo to have, imo... chest fat and stomach fat ugh - but you and I will surely get there - I need GH

Lmao I fight not to have boob's!

[NACH3]

Both of my parents have love handles so...I even had small ones when I was at my peak of distance trail running at 6' 180lb. I gain fat there first and anterior lower belly, along with my booty. Good thing is during higher body fat I'm like a buoy - I don't think you could drown me if you tried, and I'll just pop upright when tipped over...

Lmfao

[BG]

If it weren’t for my gut, I would literally never have to diet or do cardio. It just so happens that the only place I get fat is on my gut and love handles...

Im in my back and chest, full abs, legs shredded then back and chest thick skinned.

[NACH3]

Lmao I fight not to have boob's!

Hahahaha that makes two of us lol

Luckily my back is ok - most of the time at least

[TRA]

Lmao I fight not to have boob's!

At least with that there would be something to play with, love handles do nothing but push your pants down, untuck your shirt and make your shoulders/back look small

[MuscleScience]

You know that's symptomatic of low T, right? Haven't you fixed it

I’m work on it. I’m hoping once I’m balanced out I won’t deposit fat like that anymore.

[NACH3]

I’m feeling really good - need a day off went 4 on and I’m hurting after legs twice as I’m trying to get them thicker and bigger period!

Chest and bis coming up tomorrow

Update: been hitting meetings and working with a therapist for my ptsd anxiety and anger as well as my spirituality and had my first session yesterday went very well and really liked the guy which is most important! Just feeling sooo much better in every way possible!

[MuscleScience]

I’m feeling really good - need a day off went 4 on and I’m hurting after legs twice as I’m trying to get them thicker and bigger period!

Chest and bis coming up tomorrow

Update: been hitting meetings and working with a therapist for my ptsd anxiety and anger as well as my spirituality and had my first session yesterday went very well and really liked the guy which is most important! Just feeling sooo much better in every way possible!

Me too, I beat myself up this week. I’m going to take my dog down to the river I think and let her swim and play. It is a nice hike up and back and hopefully that will quill my urge to go to the gym today. Lol

[BG]

Hahahaha that makes two of us lol

Luckily my back is ok - most of the time at least

Better then ok buddy!

[BG]

At least with that there would be something to play with, love handles do nothing but push your pants down, untuck your shirt and make your shoulders/back look small

Lmao so true!

[NACH3]

Chest bis

- hammer strength incline
2w/ups
1w(4plates) 5 drop 3plates 8+RP1.5

- Incline DB presses
2w 12reps total exactly w/both sets

- incline DB flys
2w heavy 7/5+

- vertical chest press
2w
Stayed in rep range the whole w/o went great
bis
Pinned my inner head last night

DB Preachers of back of incline
W/u
1w(45s) 12 RP 2 done

Rev curls
1w 70 8 60 5 50 4

Cable drag curls
1w DD

CG CABLE CURLS
1w DD

WHEW that pin in the inner head gave me a fukin outstanding pump lol loved it could touch my nose haha
45min

[MuscleScience]

Chest bis

- hammer strength incline
2w/ups
1w(4plates) 5 drop 3plates 8+RP1.5

- Incline DB presses
2w 12reps total exactly w/both sets

- incline DB flys
2w heavy 7/5+

- vertical chest press
2w
Stayed in rep range the whole w/o went great
bis
Pinned my inner head last night

DB Preachers of back of incline
W/u
1w(45s) 12 RP 2 done

Rev curls
1w 70 8 60 5 50 4

Cable drag curls
1w DD

CG CABLE CURLS
1w DD

WHEW that pin in the inner head gave me a fukin outstanding pump lol loved it could touch my nose haha
45min

I’m extremely pumped for tomorrow. Couch posted up Mark Bells bench press technique in another thread. I watched a lot of his vids until late last night. I realized I was doing a lot of things wrong. I’m betting I will hit some PR’s on bench in the coming weeks if I clean it up and probably save my shoulder.

[NACH3]

I’m extremely pumped for tomorrow. Couch posted up Mark Bells bench press technique in another thread. I watched a lot of his vids until late last night. I realized I was doing a lot of things wrong. I’m betting I will hit some PR’s on bench in the coming weeks if I clean it up and probably save my shoulder.

I do bench like a PLer very big arch in lower back chest real high pinch scapulars and shoulder blades together while bringing feet on toes behind me for more leg drive! You have less space when the bar hits chest to lockout - shorter meaning more weight

[MuscleScience]

I do bench like a PLer very big arch in lower back chest real high pinch scapulars and shoulder blades together while bringing feet on toes behind me for more leg drive! You have less space when the bar hits chest to lockout - shorter meaning more weight

I haven’t been tucking my elbows, plus the bar is to high up on my chest. I have been having a lot of trouble keeping my shoulders packed while lifting. It’s hard to diagnose. But I think that will solve it, and help keep my shoulder healthy. Plus I’m physically not lifting the weights I should be able to. I’m right at 230 atm and should be doing 315 for reps with ease but I’m not.

[BG]

I haven’t been tucking my elbows, plus the bar is to high up on my chest. I have been having a lot of trouble keeping my shoulders packed while lifting. It’s hard to diagnose. But I think that will solve it, and help keep my shoulder healthy. Plus I’m physically not lifting the weights I should be able to. I’m right at 230 atm and should be doing 315 for reps with ease but I’m not.

By dropping the bar lower on your chest will help greatly with the elbow's.....they go hand and hand.

[Obs]

I haven’t been tucking my elbows, plus the bar is to high up on my chest. I have been having a lot of trouble keeping my shoulders packed while lifting. It’s hard to diagnose. But I think that will solve it, and help keep my shoulder healthy. Plus I’m physically not lifting the weights I should be able to. I’m right at 230 atm and should be doing 315 for reps with ease but I’m not.

I am a total disgrace at bench.
That will chage soon. I know what to do now but I am gonna take it slow and do it right. I have built my front delts way too much. On bicep and tricep day I always throw a pump on my shoulders and the joint is loose and grinds and pops. Sometimes it hurts like hell. My dumbass bench method is ine of the primary reasons.

Also, the warmup makes a big difference. Four warmup sets stair stepping the weight up makez a huge diffrerence just getting a guy prepared and used to the form. Its so damn akward to me that it takes a few sets before I am following the right path on the full rep.

[NACH3]

By dropping the bar lower on your chest will help greatly with the elbow's.....they go hand and hand.

So true man - I’ve always had good form on bench low on chest pinky right off of knurl so not real wide and elbows using your lats for power like your pulling em in like a row & then flare em as your pressing up

[NACH3]

I haven’t been tucking my elbows, plus the bar is to high up on my chest. I have been having a lot of trouble keeping my shoulders packed while lifting. It’s hard to diagnose. But I think that will solve it, and help keep my shoulder healthy. Plus I’m physically not lifting the weights I should be able to. I’m right at 230 atm and should be doing 315 for reps with ease but I’m not.

Are you caving your chest and not arching as it will put enormous amounts of stress on your delts

[MuscleScience]

Are you caving your chest and not arching as it will put enormous amounts of stress on your delts

No, I just have a lot of little mistakes that are piling up.

[NACH3]

No, I just have a lot of little mistakes that are piling up.

Gotcha! Little or big once you conquer them you’ll be so much. Stronger as you already know

[NACH3]

Today’s lift

Delts & tris - shoulder was giving me grief so I didn’t read today will make it up MP Later in wk

- seated side laterals
2w/u after warming up prior as well
1w(45s) 10+ RP2 drop 3

- rear delts facing incline @ 35*
4w 12-8 reps strict w/a few partial swing 15sec in between sets

- BB front raises heavy s/s’d w/cable front raises(slightly higher reps 10-15)
2w each

- rev cable flys
2w + RP+RP

- Seated plate weighted dips
Pyramided up from 2aside 2+1/4aside 3+a dime aside
1w(3+a dime) 8+ drop(2+1/4) 7 +RP2

- incline skull crushers s/s’d into CG presses - reps = 8/10 etc
2w(110) 8/10 4+/10 +RP1maybe lol

- straight bar pushdowns
1w Drop + RP

- rev grip pushdowns
1w 10 +RP+RP

- one arm rope ext’s
2w 15-20

Another good one 41nin it was awesome stomach is getting thinner I snapped a pic

- first day of 2nd wk after a loooong layofF

[NACH3]

Today’s lift


Quote Originally Posted by marcus300 View Post
I was on some meds yesterday so no idea what i wrote here lol. Hope all is well
Lets see what you guys have trained today
Back - I felt good so took advantage of it off day tomorrow as my back and lats are sore already - switched up the routine today

- seated CG rows
2w/u
2w(stacked) Drop

- BB Bent over rows
W/u
2w(275)6/4+ Drop 3

- one arm rows
3w 8-12

- lat pulldowns(hit these last todayto really stretch the lats out they were on fire
2w heavy DD

- weighted hypers
2w to failure

25 min I was flying fellas 20-30sec in between 2w and no rest with drops etc

[MuscleScience]

Today’s lift


Quote Originally Posted by marcus300 View Post
I was on some meds yesterday so no idea what i wrote here lol. Hope all is well
Lets see what you guys have trained today
Back - I felt good so took advantage of it off day tomorrow as my back and lats are sore already - switched up the routine today

- seated CG rows
2w/u
2w(stacked) Drop

- BB Bent over rows
W/u
2w(275)6/4+ Drop 3

- one arm rows
3w 8-12

- lat pulldowns(hit these last todayto really stretch the lats out they were on fire
2w heavy DD

- weighted hypers
2w to failure

25 min I was flying fellas 20-30sec in between 2w and no rest with drops etc

What’s 2W to failure? Two working sets?

[NACH3]

What’s 2W to failure? Two working sets?

You got it, MS!!

1w or 2w always equals sets it’s how we set up our lifts afterwards in the dungeon for HIT - I’d really try it - volume work hurts me more than lower reps(4-8 maybe 10)

[TRA]

What’s 2W to failure? Two working sets?

Or two wussy sets...depending on your performance that day. I have a logged a few of those...that's why I abbreviate with the ambiguous W as well.

[kelkel]

W - Wanker

[NACH3]

W - Wanker

Lol nice Kel