August Most Improved Competition [ENTRY OPEN until start]

[hammerheart]

Quads and calves are sore. Chest is 2x than it was yday. Shoulders + traps tonight.

[cousinmuscles]

Guess what day it is.

Attachment 173853

Looking great fucking cheater you look different from the starting pics lol

Shave leg day?

LOL

One day i want to have a science talk with you Cousin



Damn Cape, looking big this morning!


Have a great day everyone,
C-

Not that I know of that kind of science but sure

[Capebuffalo]

Looking great fucking cheater you look different from the starting pics lol

LOL


Not that I know of that kind of science but sure

Muscle memory I assume. Those were my best starting pic no bs.

[Charlie67]

Just finished chest:

Incline bench 4 x 10
DB Pullover 4 x 10
Incline fly 3 x 12
Cable crossover 3 x 12
Flat bench 7 x 10

I had the whole gym to myself for an hour, it was equal parts creepy and relaxing. Then i sat in the sauna for 20 minutes, I'm seriously considering building one in my back yard some day.

[hammerheart]

Shoulders -

DB press 2 wu 2 wo
Smith press 2 wo

Smith upright rows 2 wo
Cable laterals negatives 1 wo each side

Rears machine 1 wu, 55kgx6, rp+3, rp+2

Smith shrugs 5-6 sets changing grip.


Front and side delts feel a tad overtrained, day off next week. Arms tomorrow.


As a side note internet connection today got sloppy and almost useless, need to call provider tomorrow.

[Capebuffalo]

Just finished chest:

Incline bench 4 x 10
DB Pullover 4 x 10
Incline fly 3 x 12
Cable crossover 3 x 12
Flat bench 7 x 10

I had the whole gym to myself for an hour, it was equal parts creepy and relaxing. Then i sat in the sauna for 20 minutes, I'm seriously considering building one in my back yard some day.

Nice

[KittyO1]

Thanks Charger. Not bad for a week. . Can’t imagine what I can do in 11 more.
Attachment 173854Attachment 173855

[emoji848] Not sure whether to be happy for you or just really jealous! Lol... frt looking great!!

Just finished chest:

Incline bench 4 x 10
DB Pullover 4 x 10
Incline fly 3 x 12
Cable crossover 3 x 12
Flat bench 7 x 10

I had the whole gym to myself for an hour, it was equal parts creepy and relaxing. Then i sat in the sauna for 20 minutes, I'm seriously considering building one in my back yard some day.

Great workout! I love days like that!

Shoulders -

DB press 2 wu 2 wo
Smith press 2 wo

Smith upright rows 2 wo
Cable laterals negatives 1 wo each side

Rears machine 1 wu, 55kgx6, rp+3, rp+2

Smith shrugs 5-6 sets changing grip.


Front and side delts feel a tad overtrained, day off next week. Arms tomorrow.


As a side note internet connection today got sloppy and almost useless, need to call provider tomorrow.

Bet that was a rough one with your chest being so sore!

[guitarzan]

Had to miss gym today, out of town all day with business bs, but still kicking but with diet. Will hit it extra hard tomorrow. Think a break from gym gonna do me some good

[KittyO1]

It was shoulder day for me today too ...

30 mins incline walking

Db press 2wu 4 working 35x8
Banded pull-a-parts 10 sets of 25
(SS with both 1st 2 exercises)
ISO lat shoulder press machine 4 sets 50x10

Machine reverse flyes 4 sets 75x15
Machine lateral raises 4 sets of 30x15

Cable Front lateral raises 4 sets 20x12
Facepulls 4 sets 60x15

[hammerheart]

Quads are even more sore today, butt feel like it's been badly beaten... changing arm routine a bit tonight, skipping pushdowns not been doing well with them, considering weighted dips in place of close grip bench. Experimenting with reverse grip curls.

[guitarzan]

Quads are even more sore today, butt feel like it's been badly beaten... changing arm routine a bit tonight, skipping pushdowns not been doing well with them, considering weighted dips in place of close grip bench. Experimenting with reverse grip curls.

Have you tried reversed grip bench for tri's and upper chest? It will kick your triceps aas! Reverse grip curls are good, but start light, they can hurt you

[guitarzan]

Quads are even more sore today, butt feel like it's been badly beaten... changing arm routine a bit tonight, skipping pushdowns not been doing well with them, considering weighted dips in place of close grip bench. Experimenting with reverse grip curls.

Dos post

[Capebuffalo]

B.B. curls 1 warm 2 working last drop

Db alt curls 2 working

Preacher curls 2 working

High cable concentration curls

V bar push downs 1 warm 2 working

French Press 2 working

Nose breakers2 working

Last pic for a while.

[guitarzan]

B.B. curls 1 warm 2 working last drop

Db alt curls 2 working

Preacher curls 2 working

High cable concentration curls

V bar push downs 1 warm 2 working

French Press 2 working

Nose breakers2 working

Last pic for a while.

No hammer curls?

[Capebuffalo]

No hammer curls?

Last week

[kelkel]

Decided to give hand a day before trying to pull anything.

Words no man has ever spoken.

[guitarzan]

Good back and bi workout, diet still on track. Vascularity getting better

[hammerheart]

Arms -

Super 21s 1 wu

Incline DB curls 2 wu 2 wo
Cable rope curls 2 wo

Reverse grip chin ups 2 wo 5-6 reps
Reverse grip BB curls 2 wo dry oly bar

Overhead tris ext 1 wu 2 wo
Dips (bw) 2 wo

Wrist curls 1 wu 2 wo
Farmer's walk 2 wo


Reverse grip curls felt good, didn't realized how much fuel in the tank I was leaving with brachialis and brachioradialis, could hardly raise the water bottle when finished. Tris workout has been rather weak they need time off.


Week at gym is over, time to rest, feeling like crumbling to pieces. Hoping the heatwave will be over soon, I'm getting closer to nervous exhaustion the more it lasts, always the same thing every year in the month of August.

[KittyO1]

Great work guys!

Leg day for me!

Bike warmup

Leg extensions 2 wu sets

Kneeling squats 2 wu 4 working 160-230x 10-12
Single leg glute bridge 6 sets of 12 each leg

Walking lunges 4 sets 40-60x12-8
Lateral hip circle walks 4 sets of 20

Split squat front foot elevated 4 sets 95x8

Standing Single leg curls 4 sets 60x10
Single leg extensions 4 sets 50-60x15-12

Cable glute kickbacks 4 sets 40x12

[KittyO1]

Words no man has ever spoken.

🤣hahaha

[almostgone]

Attachment 173646


It's ok if I bite this one, right?

When you're done, send her towards SC, please.

[almostgone]

That is the downside. But it’s so easy. I mix 10 egg whites a pack of instant grits and an 8oz yogurt fruit smoothie in a shaker turn it up and drink it every morning when I wake up. 15 sec tops.

Mrs. AG has me spoiled. It's the old school slow cook oats or grits for me. Matches my mentality and metabolism.

[almostgone]

Thanks, I'm gonna try using zucchini noodles next time. Trying to cut out all refined carbohydrates cause of my low blood sugar issues.

Tren throws mine in the gutter. Literally high 40s to low 50s mg/dL. Usually end up spacing meals out every 2 hours if at work or doing much that is strenuous.

[almostgone]

At work, but have some parts in the furnace. Trying to catch up on this thread. Looks like it is going to be a really fun and supportive contest!

[guitarzan]

Tren throws mine in the gutter. Literally high 40s to low 50s mg/dL. Usually end up spacing meals out every 2 hours if at work or doing much that is strenuous.

Tren doesn't seem to effect mine, but I have reactive hypoglycemia, blood sugar drops when I eat. I over produce insulin when I eat carbs

[almostgone]

I'll be eating a lot of pizza while watching this event.

Having spaghetti and garlic knots myself. Man, they stuffed the center of the garlic knots with mozarella cheese and then drizzle some olive oil over top. I should have been born Italian instead of a Heinz 57.

[hammerheart]

Washing teeth can be challenging after training arms, them cramps lol

[guitarzan]

Having spaghetti and garlic knots myself. Man, they stuffed the center of the garlic knots with mozarella cheese and then drizzle some olive oil over top. I should have been born Italian instead of a Heinz 57.

Yall suck!

[almostgone]

I don’t know how you do it. I couldn’t get through half of what you did today. You must have the heart of a lion.

No shit. If I did half of what Ms. Kitty is doing my heart would enlarge for the fourth and probably final time.

[almostgone]

Washing teeth can be challenging after training arms, them cramps lol

Mount an electric toothbrush to the wall and work around it?


Actually, no don't...that just sounds all wrong.

[cousinmuscles]

Mount an electric toothbrush to the wall and work around it?


Actually, no don't...that just sounds all wrong.

You must mean an electric dildo.

[cousinmuscles]

Squats 200 x 3
Bulgarian split squat 60 x 8,8
Seated good morning 140 x 8,8
Standing cable crunch 50 x 30,30

Felt a performance drop. It got to my head and I started thinking I burned muscle from too low calories. Well most likely not, but I am very low on carbs and I notice it in my performance. Last squat session I got 3 sets of 3 with 200kg so I was aiming for 5 reps for one set all out this time, turned out to be one set for three reps lol. The pump sucked (no carbs) got winded, gasping between sets.

I don't like the protein bars I make for a cut since I need dates and I don't like a cutting diet with carbs like that. So I'll just have quark shakes morning and night. The other change of plans is carb up the day before leg day. I have lost quite some weight, about 2kg or 4.4lbs, hopefully no muscle, but definitely water and carbs, so this mistake of going too hard on the diet part wasn't noticed too late and on a positive side it kickstarted the carb depletion. But I have to be careful since I am not doing a cut cycle, I am at normal test levels until week 5 when I start the cycle.

Plan is ~150g net carbs, ~60g fat, ~300g protein on low carb days which will be 3 consecutive days, then a high carb day with ~350g net carbs, other macro same. I'll add 100g bulgur or sticky rice for the three solid meals. This should be approx 2400 calories on average which is still a quite the cutting diet. I have a maintenance guesstimate at just around 3k cals from the past year.

Diet so far:
#1,5 500g quark with berries in mixer
#2,3,4 ~150g chicken breast, 100g lentils/kidney beans/chickpeas, tbsp flaxseed oil, lettuce/spinach
on high carb days add 100g grain like bulgur or rice for 2,3 and 4.

[almostgone]

Yeah. Noticed that to. It’s got to go.

I'm free Wednesday through Saturday if you want to book a slot with me. Feel free to bring lotion and anything else you feel would be appropriate

So do you want your appointment cancelled Now?

Can i hold him down and can i wear my mask pls

All of y'all are really from Ellijay, Ga., right?

[almostgone]

You must mean an electric dildo.

No.....not at all.

[cousinmuscles]

No.....not at all.

Lol that's the image I got from attaching something to the wall and... lol good suggestion try it HH :P

[almostgone]

Back day. Kept everything lighter today due to grip not being back 100%

Started with 35 mins of LISS

Warmed up with a few high rep/light sets of Deads

Wide pulldowns 5 working sets 120-140x10-12
Wide seated rows 5 working sets 120x10-12
Close grip pulldowns 4 sets 120x12
Straight arm pulldowns 4 sets 60x10-12
Db Rows 4 sets 75x8
Db pullover 4 sets 40x12
Hyperextensions 4 sets of 12
Db curls 4 sets 20x10-12

Went into A-fib just reading that.

[almostgone]

Looky looky what arrived

Attachment 173845

Time to cook soon

Make dang sure it is good quality before diving in.

[cousinmuscles]

Make dang sure it is good quality before diving in.

I ran some through a whatman filter .22, injected 2ml, no pip whatsoever. Seems good to go. MCT oil arrived, so everything in place. Hope I don't procrastinate until the last day before cycle start LOL!

[Charlie67]

French Press 2 working

My favorite kind of coffee.

[cousinmuscles]

My favorite kind of coffee.

Yep that guy pretends he's doing things in the gym. Occasionally he might go pump up his quads on the leg extension machine, that's all.