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

[Gallowmere]

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

[Gallowmere]

AM Recovery Session

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

[Gallowmere]

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.

[Gallowmere]

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 wasn’t interested in tasting a falling bar.

[RaginCajun]

looks like you are tearing up G!

great log by the way!

[Gallowmere]

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, I’ll take some updated pictures in the near future.

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

[Gallowmere]

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.

[Gallowmere]

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.

[Gallowmere]

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.

[Gallowmere]

AM Recovery Session

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

Overhead work this afternoon.

[Gallowmere]

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

[Gallowmere]

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.

[Gallowmere]

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...

[MuscleScience]

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.

[Gallowmere]

I always debate that between periods, but then I’m like fuck it. I’m 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, I’m thinking it might not be a bad idea to shed some fatigue.

[Gallowmere]

Yesterday’s AM Session

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

Yesterday’s 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

Today’s 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.

[Gallowmere]

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.

[Gallowmere]

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.

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

[Gallowmere]

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

[Gallowmere]

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.

[MuscleScience]

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.

[Gallowmere]

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.

[MuscleScience]

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?

[Gallowmere]

you have a windgate bike or something?

Nah, just a LeMond stationary with adjustable wattages.

[Gallowmere]

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

[Gallowmere]

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.

[Gallowmere]

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

[Gallowmere]

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

[Gallowmere]

AM Recovery Session

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

Overhead work this afternoon.

[Gallowmere]

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.

[RaginCajun]

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?

[Gallowmere]

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 wasn’t expecting what I got back, that’s for sure.

[cousinmuscles]

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.

[Gallowmere]

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.

I’m 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. I’ll give them a shout tomorrow, but given that they are a University clinic, I’m expecting a waiting list a mile long.

[Gallowmere]

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.

[Gallowmere]

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.

[Gallowmere]

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.

[Gallowmere]

AM Recovery Session

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

Bench intensification this afternoon.

[Gallowmere]

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

[Gallowmere]

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.