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Thread: Gallowmere's Obsession, or How I Learned To Stop Worrying and Love the Deadlift

  1. #201
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    10s Intensification Deadlift Day

    Deadlift: 5x135/3x185/1x225/9x3x280/12x280
    Leg Press: 12x135/10x225/10x315/3x12x405
    Calf Press: 15x135/15x225/15x315/3xFx405-11/13/14
    Unilateral HS Curl: 3xFx112-33/27/21
    Unilateral Leg Ext: 3xFx112-16/14/15
    Side Bends: 4x15x80

  2. #202
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    AM Recovery Session

    Fasted Aerobic Recumbent Bike:
    15 minute warmup
    3x15 minutes at 100-110 watts/8 minutes active rest

  3. #203
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    AM Recovery Session

    Fasted Aerobic Recumbent Bike:
    15 minute warmup
    3x15 minutes at 100-110 watts/8 minutes active rest

    Realization week starts this afternoon, with bench.

  4. #204
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    10s Realization Bench Day

    Bench Press: 5x45/5x110/3x135/1x155/10x+165-10 completed (+0 TM)
    Dumbbell Row: 5x15-55/60/65/70/75
    Dips: 4xF-34/21/14/11
    Unilateral Cable Rows: 20x50/20x65/20x80/15x95
    Decline Situps: 3x25

    Probably could have forced off another rep or so, but with the lack of guards or spotter, I wasnít interested in tasting a falling bar.

  5. #205
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    looks like you are tearing up G!

    great log by the way!

  6. #206
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    Quote Originally Posted by RaginCajun View Post
    looks like you are tearing up G!

    great log by the way!
    Thank ya. If I decide to stop being a lazy ass and trim the winter wool off a bit, Iíll take some updated pictures in the near future.

    Itís been five months since I ended my last cut, and Iím up about 8 lbs. (163-171). Unfortunately, the total lack of gear usage means that at least half of that is pure chub. Hah.

  7. #207
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    AM Session

    Fasted Tempo Bike:
    5 minute warmup
    10x40 sec 140 watts+10 pushups/20 sec rest
    5 minute active rest
    10x40 sec 140 watts+20 situps/20 sec rest

    Squats this afternoon.

  8. #208
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    10s Realization Squat Day

    Vertical Jumps: 5x3
    Back Squat: 5x135/5x160/3x195/1x225/10+x240-12 (+5 TM)
    RDL: 4xFx185-18/14/10/9
    Good Mornings: 3x12x135
    1400 Machine Crunches: 32x100/20x115/16x130/11x145

    Fucking hell, that 12th felt like a grind from hell. I doubt it was that severe though, as the collars were spinning when I finished the rep.

  9. #209
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    AM Recovery Session

    Fasted Aerobic Recumbent Bike:
    15 minute warmup
    2x15 minutes at 100-110 watts/8 minutes active rest

    Hoooly damn, legs are fried from yesterday.

  10. #210
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    AM Recovery Session

    Fasted Aerobic Bike:
    15 minute warmup
    3x10 minutes at 100-110 watts/5 minutes active rest

    Overhead work this afternoon.

  11. #211
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    10s Intensification Overhead Day

    Clean and Press: 5x45/5x75/3x90/1x105/10+x115-10 completed (+0 TM)
    Snatch to Klokov Press: 5x45/3x65/1x85/4xFx95-11/7/5/4
    Landmine Rows: 15x45/15x90/15x135/13x135/10x135
    Pullups: 5xF-12/10/7/6/5

  12. #212
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    AM Session

    Fasted Tempo Bike:
    5 minute warmup
    10x40 sec 140 watts+10 pushups/20 sec rest
    5 minute active rest
    10x40 sec 140 watts+20 situps/20 sec rest

    Deadlifts this afternoon.

  13. #213
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    10s Realization Deadlift Day

    Deadlift: 5x135/5x210/3x250/1x290/10+x310-12 (+5 TM)
    Leg Press: 12x135/10x225/10x315/3x12x405
    Calf Press: 15x135/15x225/15x315/3xFx405-16/14/12
    Unilateral HS Curl: 3xFx112-32/29/25
    Unilateral Leg Ext: 3xFx112-15/14/15
    Side Bends: 4x12x85

    Now to debate whether or not to bother deloading before starting the 8s block...

  14. #214
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    Quote Originally Posted by Gallowmere View Post
    10s Realization Deadlift Day

    Deadlift: 5x135/5x210/3x250/1x290/10+x310-12 (+5 TM)
    Leg Press: 12x135/10x225/10x315/3x12x405
    Calf Press: 15x135/15x225/15x315/3xFx405-16/14/12
    Unilateral HS Curl: 3xFx112-32/29/25
    Unilateral Leg Ext: 3xFx112-15/14/15
    Side Bends: 4x12x85

    Now to debate whether or not to bother deloading before starting the 8s block...
    I always debate that between periods, but then I’m like fuck it. I’m still making gains so I push through it.
    ďIf you can't explain it to a second grader, you probably don't understand it yourself.Ē Albert Einstein

    "Juice slow, train smart, it's a long journey."
    BG

    "In a world full of pussies, being a redneck is not a bad thing."
    OB

    Body building is a way of life..........but can not get in the way of your life.
    BG

    No Source Check Please, I don't know of any.


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  15. #215
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    Quote Originally Posted by MuscleScience View Post
    I always debate that between periods, but then Iím like fuck it. Iím still making gains so I push through it.
    I normally do as well. However, given what a shitshow my upper body realization days were this block, Iím thinking it might not be a bad idea to shed some fatigue.

  16. #216
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    Yesterdayís AM Session

    Fasted Aerobic Recumbent Bike:
    2x15 minutes at 85-95watt/7.5 minutes active rest

    Yesterdayís Deload Bench Day

    Day 109.5: 1/14/18
    Bench Press: 5x45/5x95/5x110/5x135
    Dumbbell Row: 3x15-55/65/70
    Dips: 2xF-26/18
    Unilateral Cable Rows: 20x80/17x95
    Decline Situps: 2x25

    Todayís AM Session

    Fasted Tempo Bike:
    5 minute warmup
    10x40 sec 140 watts+10 pushups/20 sec rest
    5 minute active rest
    10x40 sec 140 watts+20 situps/20 sec rest

    Squats this afternoon.

  17. #217
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    Deload Back Squat Day

    Back Squat: 5x95/5x135/5x160/5x195
    RDL: 2x12x185
    Good Mornings: 2x12x135
    1400 Machine Crunches: 20x130/13x145

    Scheduled for tomorrow morning for draws for my first comprehensive bloodwork panel. This should prove insightful, if nothing else.

  18. #218
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    Pretty fucking annoyed at not being able to do my normal morning routine, due to the blood draw in a few hours. My weird schedule is definitely not compatible with the rest of the world.

    Iíd normally already have a training session and 600-700 calories down by 5 am. Blah.

  19. #219
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    Deload Overhead Day

    Clean and Press: 5x45/5x60/5x75/5x90
    Snatch to Klokov Press: 5x45/3x60/1x75/2xFx85-12/7
    Landmine Rows: 15x45/15x90/15x135
    Pullups: 3x-11/6/5
    Tempo Rower:
    5x40 sec 45s/m+10 pushups/20 sec rest
    5x40 sec 45s/m+20 situps/20 sec rest

  20. #220
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    More snow means more long ass days of plowing/salt spreading. Luckily, Iím on a deload week, and hoofing it around in the snow when on hold is keeping shit from stiffening up too bad.

    I still hate sitting in a truck for long periods now.

  21. #221
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    Quote Originally Posted by Gallowmere View Post
    More snow means more long ass days of plowing/salt spreading. Luckily, I’m on a deload week, and hoofing it around in the snow when on hold is keeping shit from stiffening up too bad.

    I still hate sitting in a truck for long periods now.
    That was my cardio yesterday. Spent 2 hours shoveling snow and chasing the dog out in it. Surprisingly i got my heart rate nearly in the 90% range just what I though was working mildly.
    ďIf you can't explain it to a second grader, you probably don't understand it yourself.Ē Albert Einstein

    "Juice slow, train smart, it's a long journey."
    BG

    "In a world full of pussies, being a redneck is not a bad thing."
    OB

    Body building is a way of life..........but can not get in the way of your life.
    BG

    No Source Check Please, I don't know of any.


    Depressed? Healthy Way Out!

    Tips For Young Lifters


    MuscleScience Training Log

  22. #222
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    AM Session

    Bike Max Watt Test:
    10 minute warmup
    Round 1: 200.7
    10 minutes active rest
    Round 2: 204.0
    10 minutes active rest

    Dat 183 BPM heart rate.

    Skipping deadlift deload and going straight into my 8s block this afternoon. Tired of low ass workload already.

  23. #223
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    Quote Originally Posted by Gallowmere View Post
    AM Session

    Bike Max Watt Test:
    10 minute warmup
    Round 1: 200.7
    10 minutes active rest
    Round 2: 204.0
    10 minutes active rest

    Dat 183 BPM heart rate.

    Skipping deadlift deload and going straight into my 8s block this afternoon. Tired of low ass workload already.
    you have a windgate bike or something?
    ďIf you can't explain it to a second grader, you probably don't understand it yourself.Ē Albert Einstein

    "Juice slow, train smart, it's a long journey."
    BG

    "In a world full of pussies, being a redneck is not a bad thing."
    OB

    Body building is a way of life..........but can not get in the way of your life.
    BG

    No Source Check Please, I don't know of any.


    Depressed? Healthy Way Out!

    Tips For Young Lifters


    MuscleScience Training Log

  24. #224
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    Quote Originally Posted by MuscleScience View Post
    you have a windgate bike or something?
    Nah, just a LeMond stationary with adjustable wattages.

  25. #225
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    8s Accumulation Bench Day

    Bench Press: 5x45/3x115/7x5x145/10x145
    Dumbbell Row: 5x12-55/60/65/70/75
    Incline DB Bench: 12x50/10x55/6x60/4x60
    Unilateral Cable Rows: 20x55/20x70/13x85/10x100/8x115

  26. #226
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    AM Session

    Tempo Bike:
    5 minute warmup
    10x40 sec 140 watts+10 pushups/20 sec rest
    5 minute active rest
    10x40 sec 140 watts+20 situps/20 sec rest

    Squats this afternoon.

  27. #227
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    8s Accumulation Squat Day

    Vertical Jumps: 6x3
    Back Squat: 5x95/3x135/1x185/7x5x210/10x210
    RDL: 4xFx155-18/13/11/9
    Good Mornings: 3x15x115
    1400 Machine Crunches: 25x100/22x115/19x115/11x130

  28. #228
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    AM Session

    Tempo Bike:
    5 minute warmup
    10x40 sec 140 watts+10 pushups/20 sec rest
    5 minute active rest
    10x40 sec 140 watts+20 situps/20 sec rest

  29. #229
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    AM Recovery Session

    Fasted Aerobic Bike:
    3x15 minutes at 100 watt/7.5 minutes active rest

    Overhead work this afternoon.

  30. #230
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    8s Accumulation Overhead Day

    Clean and Press: 5x45/3x95/7x5x100/10x100
    Snatch to Klokov Press: 5x45/3x65/4xFx85-8/7/6/5
    Landmine Rows: 15x45/15x90/15x135/14x135/11x135
    Pullups: 5xF-12/6/5/6/6
    Hammer Curls: 3x12-35/30/25


    Bloods came in earlier than expected. I have no words for this shit. Something seems really fucked up.

  31. #231
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    Quote Originally Posted by Gallowmere View Post
    8s Accumulation Overhead Day

    Clean and Press: 5x45/3x95/7x5x100/10x100
    Snatch to Klokov Press: 5x45/3x65/4xFx85-8/7/6/5
    Landmine Rows: 15x45/15x90/15x135/14x135/11x135
    Pullups: 5xF-12/6/5/6/6
    Hammer Curls: 3x12-35/30/25


    Bloods came in earlier than expected. I have no words for this shit. Something seems really fucked up.
    did you post your bloods up?

    some of the guys are really smart around here, MS and kelkel being two of the many

    and what seem fucked up?

  32. #232
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    Quote Originally Posted by RaginCajun View Post
    did you post your bloods up?

    some of the guys are really smart around here, MS and kelkel being two of the many

    and what seem fucked up?
    Yeap yeap. Posted in the TRT forum with screens of complete panel.

    Test levels of a castrate 80 year old, low E2, low DHEA, and low T3. It seems fucked up, because I have precisely none of the symptoms that most people seem to complain about.

    I mean yeah, I feel like I should be further along given my training volume and nutrition, but I wasnít expecting what I got back, thatís for sure.

  33. #233
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    Quote Originally Posted by Gallowmere View Post
    Yeap yeap. Posted in the TRT forum with screens of complete panel.

    Test levels of a castrate 80 year old, low E2, low DHEA, and low T3. It seems fucked up, because I have precisely none of the symptoms that most people seem to complain about.

    I mean yeah, I feel like I should be further along given my training volume and nutrition, but I wasn’t expecting what I got back, that’s for sure.
    Woah! Get on TRT bro. With those test levels you are barely functioning. Curious to see what they are if you retest them.

    I do not mean to offend and I truly believe your diet and training is good, but your lifts are far behind. I had natty test levels of 375 when 28 and now got on TRT at 29, my T was 300 with some manipulation hehe. I didn't feel the low T until I was on cycle and many issues like recovery and needing excessive sleep went away and I decided to go for it. I never had low libido either.

  34. #234
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    Quote Originally Posted by rnsplg View Post
    Woah! Get on TRT bro. With those test levels you are barely functioning. Curious to see what they are if you retest them.

    I do not mean to offend and I truly believe your diet and training is good, but your lifts are far behind. I had natty test levels of 375 when 28 and now got on TRT at 29, my T was 300 with some manipulation hehe. I didn't feel the low T until I was on cycle and many issues like recovery and needing excessive sleep went away and I decided to go for it. I never had low libido either.
    Iím definitely considering it. My main issue is that I live in podunk nowhere, and the closest thing resembling a TRT clinic is a bit over two hours away. Iíll give them a shout tomorrow, but given that they are a University clinic, Iím expecting a waiting list a mile long.

  35. #235
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    AM Recovery Session

    Fasted Tempo Bike:
    5 minute warmup
    5x40 sec 140 watts+10 pushups/20 sec rest
    5 minute active rest
    5x40 sec 140 watts+20 situps/20 sec rest

    Deadlifts this afternoon.

  36. #236
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    8s Accumulation Deadlift Day

    Deadlift: 5x135/3x225/7x5x275/11x275
    Leg Press: 12x135/10x225/10x315/3x7x405
    Calf Press: 15x135/15x225/15x315/3xFx405-12/11/11
    Unilateral HS Curl: 3xFx100-12/10/7
    Unilateral Leg Ext: 3xFx100-9/10/9
    Side Bends: 4x12x85

    Left knee felt a bit wonky on leg press, so cut the work sets down a few reps.

  37. #237
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    AM Session

    Fasted Tempo Bike:
    5 minute warmup
    10x40 sec 160 watts+10 pushups/20 sec rest
    5 minute active rest
    10x40 sec 160 watts+20 situps/20 sec rest

    If nothing else, all of this morning cardio is doing wonders for my CV. RHR of 52, even after higher volume deadlifts yesterday.

  38. #238
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    AM Recovery Session

    Fasted Aerobic Bike:
    2x15 minutes at 100 watt/7.5 minutes active rest

    Bench intensification this afternoon.

  39. #239
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    8s Intensification Bench Day

    Bench Press: 5x45/3x95/1x135/7x3x160/11x160
    Dumbbell Row: 5x10-60/65/70/75/80
    Incline DB Bench: 12x55/11x60/7x60/5x60
    Unilateral Cable Rows: 10x70/7x85/6x85/5x85/5x85

  40. #240
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    8s Intensification Squat Day

    Vertical Jumps: 6x3
    Back Squat: 5x95/3x135/1x225/7x3x235/10x235
    Good Mornings: 3x12x135
    RDL: 4xFx185-17/13/10/10
    1400 Machine Crunches: 25x105/23x120/21x135/12x150

    Tempo cardio this afternoon.

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