August Most Improved Competition [ENTRY OPEN until start]

[guitarzan]

It can be a bit uncomfortable. It usually takes a number of days for my bruising to fully rise to the surface and then it looks like I've been beaten with a logging chain or a tire iron. It really helps though!


Totally understand that!!!! I pretty much throw everything that I think is useful at an injury, whether it be deep tissue work, soft tissue manipulation, ice, heat, foam rolling, etc.....lots of water as well.



Really good work you posted!!!

Yall got me wanting to try that hamstring scraping deal...I think. Mine are terrible

[Couchlockd]

Yall got me wanting to try that hamstring scraping deal...I think. Mine are terrible

Hamstring scraping?

That sounds kinda aweful, like a deep root cleaning from dentist

[KittyO1]

Thanks kitty, good job on 135!

Thanks!

It can be a bit uncomfortable. It usually takes a number of days for my bruising to fully rise to the surface and then it looks like I've been beaten with a logging chain or a tire iron. It really helps though!


Totally understand that!!!! I pretty much throw everything that I think is useful at an injury, whether it be deep tissue work, soft tissue manipulation, ice, heat, foam rolling, etc.....lots of water as well.



Really good work you posted!!!

Thanks! Absolutely! Anything we can do to improve on the situation without having to take time off! Haha


“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11‬ *NLT‬‬

[Couchlockd]

Well, did 500 calories worth of cardio then took some pics. Hungry as hell.

Wow man, you're just soo awesome.

I want whatever you got.

[cousinmuscles]

Wow man, you're just soo awesome.

I want whatever you got.

Thanks couch

[KittyO1]

Went for cardio this morning after getting son on the bus. Decided to do a lunch break lifting session as I had more time today than usual.

(Sorry for the length- I log on other forums and this is just easier! Lol )

Cardio 35 mins

Chest/shoulders/abs

Flat BB Bench
45x8
65x8
85x5
105x5
115x5
125x5x2 sets
135x3 woohoo
125x4
I haven’t even attempted 135 in forever! Would have not done so many sets of 125 if I thought it was going to be a “good day” haha

Incline BB Bench
95x6
105x5
105x4

Tri set:

Cable flyes
25x8-failure
25x6-failure
20x8

Chin-ups
3 sets to failure

Hanging leg raises
3 sets to failure

Db shoulder press
35x5-failure
35x4-failure

SS

Iso lat shoulder press (wt per side)
35x12 4040 tempo
45x10
50x8
*iso holds at bottom/on last rep

Machine reverse flyes
70x15
70x12x2 sets
*iso holds at top/on last rep

Machine lateral raises -2 sets
30x12, then bottom partials to failure

Face down incline lateral raises
15x15, 10x15, 5x20 dropset

Rear delt destroyer set
20x50, 10x25, 5x15 dropset

Cable crunches w/ rope
50x15 x2 sets





“We believe that we are all saved the same way, by the undeserved grace of the Lord Jesus.” Acts 15:11‬ *NLT‬‬

[almostgone]

Yall got me wanting to try that hamstring scraping deal...I think. Mine are terrible

Hamstring scraping?

That sounds kinda aweful, like a deep root cleaning from dentist

Similar to Graston technique or IASTM. If you have tight hamstrings, I recommend it.
The therapist can vary the intensity of the scraping or setup multiple sessions. Mine were bad and it felt like I has marbles embedded in the muscle and under the fascia.
Tight hamstrings lead to a tight lower back, which is really irritating if you are up on your feet on all day on concrete or tile floors.

[Couchlockd]

Similar to Graston technique or IASTM. If you have tight hamstrings, I recommend it.
The therapist can vary the intensity of the scraping or setup multiple sessions. Mine were bad and it felt like I has marbles embedded in the muscle and under the fascia.
Tight hamstrings lead to a tight lower back, which is really irritating if you are up on your feet on all day on concrete or tile floors.

What do tight Hamm's feel like?

I'm thinking I got tightness, could be from scoliosis or my fractured pelvis from 14 years ago.

But I get loss of strength to stand after sitting long periods, and numbness when on feet a long time when I go to sit.

[almostgone]

What do tight Hamm's feel like?

I'm thinking I got tightness, could be from scoliosis or my fractured pelvis from 14 years ago.

But I get loss of strength to stand after sitting long periods, and numbness when on feet a long time when I go to sit.

They'll feel so tight that your ROM is limited, will eventually transfer tension to your back, and can cause lower back pain. Plus it isn't good for your hamstring health.

[guitarzan]

What do tight Hamm's feel like?

I'm thinking I got tightness, could be from scoliosis or my fractured pelvis from 14 years ago.

But I get loss of strength to stand after sitting long periods, and numbness when on feet a long time when I go to sit.

Put your foot on a chair in front of you and grab your toes, you'll know If they tight!

[Couchlockd]

Put your foot on a chair in front of you and grab your toes, you'll know If they tight!

I can't bend over and touch my toes feels like the skin on the back of my knees wants to rip

[Charlie67]

Morning all!

My goals for today: Eat well, work hard, be happy, do something nice for someone.

Of course, it's easy to be happy since today is an off-day for me, lol. Last night was legs so I'm stumbling just a bit, but I did get up and do my 30 mins of cardio, in the misty rain.

Everyone should try this, the next time you're caught in the rain, look up into the sky... I bet it makes you smile.

Be well my friends,
C-

[cousinmuscles]

Morning all!

My goals for today: Eat well, work hard, be happy, do something nice for someone.

Of course, it's easy to be happy since today is an off-day for me, lol. Last night was legs so I'm stumbling just a bit, but I did get up and do my 30 mins of cardio, in the misty rain.

Everyone should try this, the next time you're caught in the rain, look up into the sky... I bet it makes you smile.

Be well my friends,
C-

I like talking a walk in the rain, it's refreshing. Have a nice day to you too charlie

[cousinmuscles]

Finally normal meals! Feeling full afterwards and no carb cravings.

Bloods came back good just 2-3 things I'm waiting for (cholesterol and some other) triglycerides at bottom of range 0.45mmol/L = true cutting diet! Upper niacin to 3g per day since liver and kidney is excellent.

First pin 100mg prop 50mg NPP done this morning, training later. TRAINING!!!

[Couchlockd]

Finally normal meals! Feeling full afterwards and no carb cravings.

Bloods came back good just 2-3 things I'm waiting for (cholesterol and some other) triglycerides at bottom of range 0.45mmol/L = true cutting diet! Upper niacin to 3g per day since liver and kidney is excellent.

First pin 100mg prop 50mg NPP done this morning, training later. TRAINING!!!

Do you train with Elvishk?

[PeanutbutterDC]

Finally normal meals! Feeling full afterwards and no carb cravings.

Bloods came back good just 2-3 things I'm waiting for (cholesterol and some other) triglycerides at bottom of range 0.45mmol/L = true cutting diet! Upper niacin to 3g per day since liver and kidney is excellent.

First pin 100mg prop 50mg NPP done this morning, training later. TRAINING!!!

What the hell did I just watch???
Lol

[cousinmuscles]

What the hell did I just watch???
Lol

?? Is the chicken overcooked?

[Couchlockd]

?? Is the chicken overcooked?

What chicken?

Overcooked chicken is crunchy. Weird nasty stuff

[cousinmuscles]

Low lipids partially from Mom's genetics, but also clean cutting diet. Glucose normally lower but due to peptides and the GH release it goes into 5. I don't know why potassium is low and I have been suspecting this for a long time, I even made a thread about potassium supps a while back, my diet has over 200% rdi potassium. However I was not properly hydrated and did a hard cardio session the night before test so this might have affected. I Will see over time if better water intake will help.

For next cycle start I'll aim to begin with 60+ HDL (1.5mmol).

Current diet:
Meal 1 and 5: Protein bar 55g Peanut butter,. 60g dates, 20g whey, 2 tbsp ground flaxseed, 1 tbsp flaxseed oil, 20g oats
Meal 2,3,4: 100g chicken breast, 100g bulgur, 40g green lentils/kidney beans/chickpeas, two 70% caps fish oil
A bit over 200g protein, 3500 cals, 80g fiber

[guitarzan]

Got a good arm workout in

[Charlie67]

Finally normal meals! Feeling full afterwards and no carb cravings.

Bloods came back good just 2-3 things I'm waiting for (cholesterol and some other) triglycerides at bottom of range 0.45mmol/L = true cutting diet! Upper niacin to 3g per day since liver and kidney is excellent.

First pin 100mg prop 50mg NPP done this morning, training later. TRAINING!!!

Good to hear your happy with your labs, NPP is in my next cycle for sure. I also started my cycle this week, heck, I'll probably look like you by Friday.

Got a good arm workout in

Looking big brother. Happy to see you're feeling better and you're able to train hard again.

[guitarzan]

Good to hear your happy with your labs, NPP is in my next cycle for sure. I also started my cycle this week, heck, I'll probably look like you by Friday.



Looking big brother. Happy to see you're feeling better and you're able to train hard again.

Thanks man, I've lost s little fat, and still managed to put a 1/4" on my arms...

[Couchlockd]

Thanks man, I've lost s little fat, and still managed to put a 1/4" on my arms...

Damn, what's that make em, 28" now?

[guitarzan]

Damn, what's that make em, 28" now?

Lol, 18 1/2"

[Charlie67]

Excellent alternate exercise the belt squat. Very quad dominant lever move, you still get some lower back (muscle) activity but zero strain on the spine.

Damn CM, you're always doing things I've never heard of... given your size, how are you loading enough weight on a belt to challenge you? The logistics of just setting up for a set seem daunting. I found a variation, "Straddle" Hip Belt Squats, I could see this working a bit better for me, but it would certainly draw attention at the gym, lol. I may try it anyway.

Thanks man, I've lost s little fat, and still managed to put a 1/4" on my arms...

I'd need Synthol to add a 1/4" to my arms, lol.


Morning all, I hope everyone is training hard. I failed on the diet last night.. freaking taco bar... but today will be better.

Today's chest workout:
Low-Incline Barbell Press: 4 sets of 12, 10, 8, 6 reps (last set dropset)
Dumbbell Pull-overs: 4 sets of 10 reps
Incline Dumbbell Flyes: 4 sets of 8-10 reps
Cable Cross-overs: 3 sets of 15 reps
Incline (Smith) Machine Presses: 7 sets of 8-12 reps

[cousinmuscles]

Damn CM, you're always doing things I've never heard of... given your size, how are you loading enough weight on a belt to challenge you? The logistics of just setting up for a set seem daunting. I found a variation, "Straddle" Hip Belt Squats, I could see this working a bit better for me, but it would certainly draw attention at the gym, lol. I may try it anyway.



I'd need Synthol to add a 1/4" to my arms, lol.


Morning all, I hope everyone is training hard. I failed on the diet last night.. freaking taco bar... but today will be better.

Today's chest workout:
Low-Incline Barbell Press: 4 sets of 12, 10, 8, 6 reps (last set dropset)
Dumbbell Pull-overs: 4 sets of 10 reps
Incline Dumbbell Flyes: 4 sets of 8-10 reps
Cable Cross-overs: 3 sets of 15 reps
Incline (Smith) Machine Presses: 7 sets of 8-12 reps

Don't know what pics you're looking at but you are about 40+ lbs heavier lol I'm not that big.

My gym got a hip belt LEVER squat so it's not a hanging chain, it's a lever. I'll try to find a pic. Comfortable and stable too, loaded 200kg no stability issues just some marks on my skin from the belt.

[hammerheart]

Morning all, I hope everyone is training hard. I failed on the diet last night.. freaking taco bar... but today will be better.

I did too, fell asleep with no dinner...

[cousinmuscles]

Tonights training:

Belt squat 200x11, drop 150x10, drop 100x25
Bulgarian split squat 60x12
GHR +25x13
medicine ball crunch x 35, 25

Excellent alternate exercise the belt squat. Very quad dominant lever move, you still get some lower back (muscle) activity but zero strain on the spine.

[cousinmuscles]

The mechanics of this one are similar

[almostgone]

The mechanics of this one are similar

Matt Wenning seems.to be pretty cool. Enjoy his videos.

[cousinmuscles]

Matt Wenning seems.to be pretty cool. Enjoy his videos.

I just stumbled on this pic when googling for a hip belt lever squat machine.

[almostgone]

I just stumbled on this pic when googling for a hip belt lever squat machine.

He makes some nice equipment, too pricey for my budget, but nice stuff. He has made a good bit of stuff for Charles Poliquin's new place if that tells you anything.
He's also a very proficient PLer.


https://youtu.be/dcZ0N3_u6cM

[PeanutbutterDC]

I haven't posted much this competition but I'm keeping up with the thread as much as possible.
Workouts going well. I feel stronger and have more stamina during workouts now that I'm back on carbs. Diet is going well. Sleep and cardio, not so much. Adjusting to a new schedule with my boy back at school. I have more time to sleep and workout but I'm having trouble adjusting to the early mornings. Can't fall asleep at night, but have to get the boy ready for school by 6:45. That might not seem early to you guys, but I'm a night owl 100%. Left to my natural bio - rhythms my awake hours would be 12pm-3am

Off Anavar for a while now but still enjoying var level pumps and hardness. I wonder how long that'll last.

Does anyone know if the time on = time off formula is the same for women? (I suppose I could just ask my coach but I'd like to hear from other knowledgeable sources as well)

[Charlie67]

I haven't posted much this competition but I'm keeping up with the thread as much as possible.
Workouts going well. I feel stronger and have more stamina during workouts now that I'm back on carbs. Diet is going well. Sleep and cardio, not so much. Adjusting to a new schedule with my boy back at school. I have more time to sleep and workout but I'm having trouble adjusting to the early mornings. Can't fall asleep at night, but have to get the boy ready for school by 6:45. That might not seem early to you guys, but I'm a night owl 100%. Left to my natural bio - rhythms my awake hours would be 12pm-3am

Off Anavar for a while now but still enjoying var level pumps and hardness. I wonder how long that'll last.

Does anyone know if the time on = time off formula is the same for women? (I suppose I could just ask my coach but I'd like to hear from other knowledgeable sources as well)

I can sympathize with having to get kids ready... they're frustratingly slow in the morning!

As for the time on = time off question, I've never read anyone suggest it should be different by gender... If its a shorter "time off" for women, I'm going to be totally jealous.

How many carbs were you getting, versus how many do you get now? I'm currently working out my own carb issues .

[PeanutbutterDC]

I can sympathize with having to get kids ready... they're frustratingly slow in the morning!

As for the time on = time off question, I've never read anyone suggest it should be different by gender... If its a shorter "time off" for women, I'm going to be totally jealous.

How many carbs were you getting, versus how many do you get now? I'm currently working out my own carb issues .

I was getting just incidental carbs - fewer than 30g/day. Haven't done the math but currently getting carbs from 1/2 c oatmeal, 6oz sweet potato, and approx 2 c veggies/day. On workout days add 30g carb from fruit. I had been very low carb for year.

[cousinmuscles]

I haven't posted much this competition but I'm keeping up with the thread as much as possible.
Workouts going well. I feel stronger and have more stamina during workouts now that I'm back on carbs. Diet is going well. Sleep and cardio, not so much. Adjusting to a new schedule with my boy back at school. I have more time to sleep and workout but I'm having trouble adjusting to the early mornings. Can't fall asleep at night, but have to get the boy ready for school by 6:45. That might not seem early to you guys, but I'm a night owl 100%. Left to my natural bio - rhythms my awake hours would be 12pm-3am

Off Anavar for a while now but still enjoying var level pumps and hardness. I wonder how long that'll last.

Does anyone know if the time on = time off formula is the same for women? (I suppose I could just ask my coach but I'd like to hear from other knowledgeable sources as well)

Anavar like other orals are bad for your lipids. They increase a HDL catabolizing enzyme in the gut, they give you a bad lipid profile. Bad lipid profile = atherogenic = hardening of arteries. Take some time off so they come back to normal so that you clean up your arteries again with a good lipid profile. It's also liver toxic, unless it is directly from the pharmacy it contains heavy metals et.c. so not so kind on the kidneys either. There are always reasons to stay off and recover apart from males getting their testosterone production back.

If you decide to use anavar now for the comp at least take a much longer break later on.

[PeanutbutterDC]

Anavar like other orals are bad for your lipids. They increase a HDL catabolizing enzyme in the gut, they give you a bad lipid profile. Bad lipid profile = atherogenic = hardening of arteries. Take some time off so they come back to normal so that you clean up your arteries again with a good lipid profile. It's also liver toxic, unless it is directly from the pharmacy it contains heavy metals et.c. so not so kind on the kidneys either. There are always reasons to stay off and recover apart from males getting their testosterone production back.

If you decide to use anavar now for the comp at least take a much longer break later on.

Thanks for your thoughts on this. I'm in no hurry to get back on anavar. I was just curious

[Couchlockd]

The mechanics of this one are similar

That's such a cool machine I'm jealous.

[Capebuffalo]

That's such a cool machine I'm jealous.

Sure AG can make you one.

[almostgone]

Sure AG can make you one.

LOL, the prototype would be for me. Have wanted access to one of these for a while.