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

[Gallowmere]

Fuckoff session

Unilateral Calf Press: 3x165-20/19/17
Unilateral Calf Raise: 3x20-35/37/37
Face Pulls: 3x90-24/25/25
HS 1310 Abs: 3x178-23/23/25
Side Bends: 3x40-32/35/35

[Gallowmere]

8s Realization Bench Day

Bench Press: 1x45/95/5x125/3x150/2x175/1x190/8+x200-10 completed (+5 TM)
Seated Cable Row: 4x190-14/13/12/12
Unilateral Pulldowns: 15x85/3x115-15/13/11
French Press: 3x55-16/15/13
Side Laterals: 3x20s-20/17/16
HLR: 3x-8/10/12

First progress on bench in a long time.

[Obs]

How long do you rest between sets on yoir progressive OL routines

[Gallowmere]

How long do you rest between sets on yoir progressive OL routines

However long is needed, basically. For work-up sets, it’s anywhere from 60-120 seconds. Before amrap sets, it’s usually upward of five minutes for bench and ohp, eight for squats and deads.

[Gallowmere]

8s Realization Squat Day

Back Squat: 2x1x135/185/5x220/3x265/2x305/1x330/8+x350-10 completed (+10 TM)
GMs: 1x135/2x185/225/3x245-10/8/8
Barbell Shrugs: 1x225/315/4x405-8/7/10/8
Adduction: 3x180-45/45/45
Abduction: 3x180-45/45/45

Not bad at all.

[Gallowmere]

Fuckoff session.

Unilateral Calf Press: 3x165-20/20/19
Unilateral Calf Raise: 3x20-40/38/35
Face Pulls: 3x90-26/25/25
HS 1310 Abs: 3x178-26/25/21
Unilateral Leg Ext: 3x65-10/9/7
Unilateral Leg Curl: 3x40-15/12/12
Side Bends: 3x40-40/40/33

[Gallowmere]

8s Realization Overhead Day

Overhead Press: 1x45/75/5x90/3x105/2x125/1x130/8+x140-10 completed (+5 TM)
Pullups: 5x-13/9/10/11/9
Dante Row: 4x85-14/13/12/10
Chest Press: 4x128-30/42/44/35
CG Upright Row: 3x65-18/16/15
French Press: 3x65-10/8/6

Mmhmm. I’ll take it.

[Gallowmere]

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

[Gallowmere]

8s Realization Deadlift Day

Deadlift:
1x135/225/5x250/3x300/2x350/1x375/8+x400-10 completed (+10 TM)
Hex Deads: 1x135/225/275/5x315-10/10/10/10/8
Neck Flexion: 3x10-25/20/18
Neck Extension: 3x25-29/26/26
Neck Lateral: 2x10-30/30

All of the PRs.
Bodyweight still tipping back: 193.1 this morning.
Increased kcals to 4250.

[KennyJ]

Hey Gallowmere I've been meaning to ask you. When you found out about your test levels being so low did you have your DHEA levels checked? Just wondering if it was low too and what supplements do you take daily other than test?

[Gallowmere]

Hey Gallowmere I've been meaning to ask you. When you found out about your test levels being so low did you have your DHEA levels checked? Just wondering if it was low too and what supplements do you take daily other than test?

Yeah, DHEA was low as well. Unfortunately, every time I try supplementing it, even in really low doses, I get painful nipple burning.

Interestingly, I see this posted about on a lot of “nattybro” forums, but because those idiots don’t actually get bloods, they all assume that the dhea is converting to E2 and trying to give them gyno. I’m on 600mg of test per week right now, with no AI, and having zero symptoms. If anyone believes that 5mg DHEA gives more aromatization than 600mg Test, they’re fucking retarded.

It’s something about the DHEA itself in my case. Shit’s no bueno.

As for other supps, it’s pretty basic.
600mg NAC
400mg magnesium
LifeExtension K2 complex
5000 iu D3
2.4g Ashwagandha
450mg curcumin
500mg SloNiacin

Then what I put in my homemade pwo:
5g creatine
5g beta alanine
3g betaine
8g CitMal
400mg caffeine

[Gallowmere]

Fuckoff session

Unilateral Calf Press: 3x185-17/17/15
Unilateral Calf Raise: 3x20-35/35/
Face Pulls: 3x98-25/24/22
HS 1310 Abs: 3x178-26/26/24
Unilateral Leg Ext: 3x50-16/15/12
Unilateral Leg Curl: 3x50-12/12/11
Cable Side Bends: 3x91-25/25/25

[KennyJ]

Yeah, DHEA was low as well. Unfortunately, every time I try supplementing it, even in really low doses, I get painful nipple burning.

Interestingly, I see this posted about on a lot of “nattybro” forums, but because those idiots don’t actually get bloods, they all assume that the dhea is converting to E2 and trying to give them gyno. I’m on 600mg of test per week right now, with no AI, and having zero symptoms. If anyone believes that 5mg DHEA gives more aromatization than 600mg Test, they’re fucking retarded.

It’s something about the DHEA itself in my case. Shit’s no bueno.

As for other supps, it’s pretty basic.
600mg NAC
400mg magnesium
LifeExtension K2 complex
5000 iu D3
2.4g Ashwagandha
450mg curcumin
500mg SloNiacin

Then what I put in my homemade pwo:
5g creatine
5g beta alanine
3g betaine
8g CitMal
400mg caffeine

Ok, thanks man. My dhea was low so I started taking it. I had blood pulled Tuesday and I’m waiting to see if it has brought my levels up.
Thanks also for listing your supplements.
Always interesting to see what people like to take and to see if can work for others.

[Gallowmere]

5s Accumulation Bench Day

Bench Press: 1x45/95/135/165/5x5x180/13x180
Seated Cable Row: 1x85/100/130/160/190/5x205-8/7/6/6/5
Unilateral Pulldowns: 3x12x130
French Press: 3x12x65
Side Laterals: 3x20s-20/18/15
HLR: 3x-12/14/13

[Gallowmere]

5s Accumulation Squat Day

Back Squat: 1x135/185/225/275/295/5x5x315/14x315
GMs: 1x135/185/225/3x245-10/9/9
Barbell Shrugs: 1x225/315/4x405-12/11/9/8
Adduction: 3x185-45/45/45
Abduction: 3x185-45/45/45

[Gallowmere]

5s Accumulation Overhead Day

Overhead Press: 1x45/75/95/115/5x5x125/14x125
Pullups: 5x-10/9/9/6/10
Dante Row: 3x85-13/13/13
Chest Press: 3x128-50/47/40
CG Upright Row: 3x65-20/18/17
French Press: 3x10x65

[Gallowmere]

5s Accumulation Deadlift

Vertical Jumps: 3x3
Deadlift:
1x135/225/315/5x5x360/13x360
Hex Deads: 1x135/225/5x10x315
Neck Flexion: 3x10-21/17/14
Neck Extension: 3x25-26/26/25
Neck Lateral: 2x10-30/30

[Gallowmere]

5s Intensification Squat Day

Back Squat: 1x135/185/225/275/2x290/2x325/3x5x350/9x350
SLDL: 135/225/3x10x275
Barbell Shrugs: 1x225/315/3x405-12/11/11
Adduction: 3x185-45/45/45
Abduction: 3x185-45/45/29

[Gallowmere]

Fuckoff session

Unilateral Calf Press: 3x185-20/18/17
Unilateral Calf Raise: 3x20-40/40/40
Face Pulls: 3x107-25/25/25
HLR: 3x-15/15/14
Unilateral Leg Ext: 3x50-15/15/15
Unilateral Leg Curl: 3x50-15/15/13
Cable Side Bends: 3x107-21/20/20

[Gallowmere]

5s Intensification Overhead Day

Overhead Press: 1x45/75/95/2x115/2x130/3x5x140/10x140
Pullups: 5x-10/8/8/9/7
Dante Row: 3x85-15/15/14
Incline Bench: 1x95/135/3x155-9/7/4
CG Upright Row: 3x70-20/19/17
French Press: 3x70-10/8/7
BB Curl: 1x25x45

[Obs]

Inspiring as always gallow!

[Gallowmere]

Inspiring as always gallow!

Doing what I can. Looking forward to tomorrow’s deadlifts. About the only obnoxious part is that even at 4250 kcals/day, my weight gain on 600mg has slowed way the fuck down.

Waiting on midcycle bloods to come in before deciding if I’m gonna throw in 30mg/day Dbol and add a bit more food to finish out the last few weeks.

[Obs]

Doing what I can. Looking forward to tomorrow’s deadlifts. About the only obnoxious part is that even at 4250 kcals/day, my weight gain on 600mg has slowed way the fuck down.

Waiting on midcycle bloods to come in before deciding if I’m gonna throw in 30mg/day Dbol and add a bit more food to finish out the last few weeks.

Could always up dosage

[Gallowmere]

Could always up dosage

I’m actually considering that anyway, given what my midcycles came back at.

[Obs]

I’m actually considering that anyway, given what my midcycles came back at.

Yeah I dont blame you.
I would up it and order more to fill the end deficit

[KennyJ]

Doing what I can. Looking forward to tomorrow’s deadlifts. About the only obnoxious part is that even at 4250 kcals/day, my weight gain on 600mg has slowed way the fuck down.

Waiting on midcycle bloods to come in before deciding if I’m gonna throw in 30mg/day Dbol and add a bit more food to finish out the last few weeks.

How much weight have you gained so far if you don't mind me asking? I know you have an incredible work ethic. Maybe you are just burning so many calories because of the hard work. I figure if you do decide to go with the Dbol you will definitely start gaining good again if nothing else you'll get that water retention.

[Gallowmere]

Yeah I dont blame you.
I would up it and order more to fill the end deficit

Luckily that won’t be necessary. I actually overordered by a fair amount, so I’ll be fine with an increase.

[Gallowmere]

How much weight have you gained so far if you don't mind me asking? I know you have an incredible work ethic. Maybe you are just burning so many calories because of the hard work. I figure if you do decide to go with the Dbol you will definitely start gaining good again if nothing else you'll get that water retention.

178 at start, 196 currently. It was a pretty quick shot up to 193 (2.5 weeks) then I’ve been hovering between 194 and 196 for nearly four weeks.

[KennyJ]

178 at start, 196 currently. It was a pretty quick shot up to 193 (2.5 weeks) then I’ve been hovering between 194 and 196 for nearly four weeks.

Well I wouldn't let the scale bother you too much. Your progress has been great and you know how these things go, you may look up in a couple of weeks and realize you have gained another 7-10 pounds.

[Gallowmere]

5s Intensification Deadlift Day

Vertical Jumps: 4x3
Deadlift:
1x135/225/315/2x335/2x370/3x5x395/9x395
Pause Squats: 1x95/135/185/5x225-4/4/3/3/3
Neck Flexion: 3x10-24/20/18
Neck Extension: 3x25-27/28/28
Neck Lateral: 2x10-30/30

[Gallowmere]

Them weird feels when you’re holding weight, leaning out, and even stronger after weeks back on TRT than you were on cycle.

10s Realization Bench Day

Bench Press: 1x45/5x135/3x160/1x190/10+x200-13 completed (+7.5 TM)
Snatch Grip Cable Row: 1x100/120/3x140-18/20/20
Pulldowns: 3x160-10/7/5
Rope French Press: 3x72.5-17/11/10
Side Laterals: 3x25s-16/12/6
EZ Bar Curl-2x90-8/5

[Gallowmere]

10s Realization Squat Day

HLR: 3x10
Back Squat: 1x135/225/5x235/3x280/1x330/10+x350-10 completed (+0 TM)
Calf Press: 4x315-25/16/14/14
Back Ext: 3x160-16/15/6
Leg Ext: 3x160-20/11/10

Still holding on pretty well. Felt a bit shaky, but I am also used to having a day between bench and squat now.

[Gallowmere]

Might as well start dropping my shit in here again, now that I’m moving into my last preparation phase of Krypteia before the hard shit starts.

Bench Press: 1x45/5x100/5x130/5x155/5x180/5x205/5x230/5x5x180
DB Squat: 6x15x100
DB SLDL: 5x10x100s
Time: 37:35

[Obs]

Half a year goes by fast

[Gallowmere]

Half a year goes by fast

That it does. Still haven’t missed a training session, and managed to hold weight between 190 and 195. Letting myself eat less right now so I can stop hating food before the next cycle. (3800 kcals/day has me slowly drifting downward).

Knowing what I saw from my test cycle, Test/Deca/Dbol is gonna require a lot more damned calories than I actually want to consume.

[Obs]

That it does. Still haven’t missed a training session, and managed to hold weight between 190 and 195. Letting myself eat less right now so I can stop hating food before the next cycle. (3800 kcals/day has me slowly drifting downward).

Knowing what I saw from my test cycle, Test/Deca/Dbol is gonna require a lot more damned calories than I actually want to consume.

Thats a damn impressive hold man. Great job

[Gallowmere]

Thats a damn impressive hold man. Great job

That’s why I love the fact that I’m already a TRT patient anyway. No worries about all of that “losing muh gains” shit while I wait, hope and pray that my systems reboot.

[Gallowmere]

Back Squat: 1x135/5x165/5x205/5x245/5x285/5x330/5x370/5x5x285
Dips: 6x15x25
Pullups: 5x10x25
Time: 41:41

I feel like this program will be a pain in the ass on Tren.

[tarmyg]

back to my daily read of this one

[Gallowmere]

back to my daily read of this one

Probably won’t be quite daily, as I’ve had to drop everything that isn’t my 4x/week direct training, due to time constraints with work.

That’s also part of why I decided to finally try Krypteia. Keeps me from fucking around with too much rest in a session when I only have 45 minutes to complete it all.