Duffers What da hell was I thinking blog

[Old Duffer]

Last day of my gym routine. Starting GH routine tomorrow! I'm scared :-o

Yesterday ravenous! cals 3480, carbs 37, fat 28, protein 35 (287g)

Hmr plated press: 140x12, 180x12, 250x12, 300x12, 340x12/12/12/12

Para plated press: 180x12, 270x12/12, 360x8/4

Calf raises: 100x16/12/12, 80x12/12/12

Leg ext: 150x12/12/12, 210x12/12/12, 270x8/6

Feed hmr iso row: 50x50/20

5 min cardio. Weight 235.5

[Old Duffer]

Yesterday cals 2800, carbs 35, fat 30, protein 35 (242g)

Right out of the box I picked the wrong machine as I try to feel this all out. Needed seated press, not seated incline press. Aggravated my shoulder immediately :-(

iso hammer press: 70x15/15, 120x10, 140x10/10

Smith flat bench: 135x10, 115x10, 186x6, 205x6/6

Smith JM flat: 135x10, 155x10/10

Seated Smith shoulder press: 95x10/8/8/8

Incline DB: 40x10/10/9, 40x6+1

Side lateral raises: 15x10, 3x(15x10+2+2) these were killer

Db overhead tricep: 30x12, 40x12, 50x12, 60x12

100 sit ups: incline 25/25/25/15/10 OMG!

15 min cardio

Weight 234.5

..... And I didn't die!!!

[GearHeaded]

ok how the hell do I 'subscribe' to this thread ? I thought there used to be a button for that... I gotta keep track of you Old Duffer, make sure you don't die

[Old Duffer]

Yesterday was a wifee day. Out of the blue, she decides that we should go to the monthly swingers meet & greet. Note: we were good. Didn't play. Was nice to visit friends we have not seen since wifee knee surgery :-)

I think I did well transitioning to the 'non gym day' food regime and not blow the whole thing up with bar foods!

Yesterday cals 2600, carbs 26, fat 34, protein 40 (262g)

Back at it today!!!

[GearHeaded]

Yesterday cals 2600, carbs 26, fat 34, protein 40 (262g)

just to confirm whats in bold is percentages correct ?

so if we reverse do the math , 676 cals of carbs (170 grams), 884 cals of fats (98 grams), and 1040 cals of protein (260 grams)

[Old Duffer]

just to confirm whats in bold is percentages correct ?

so if we reverse do the math , 676 cals of carbs (170 grams), 884 cals of fats (98 grams), and 1040 cals of protein (260 grams)

Correct.

[Old Duffer]

Got the wheels back on track, tho wobbly. Didn't get home this morn until 2am. Wolfed down protein n carbs. Bed by 3. Up at 10. Guests at 1pm for dinner later. Visiting while sneaking in meals. Bottle up more whiskey and rum. Bailed on guests mid-hot tub to head to gym. Forgot my insulin. Just not quite on track. Yet.

Workout 2
Seated Cybex row: 90x15/15, 150x10, 210x10, 190x10. Still feeling out sets

T bar row: 45x10, 90x10, 125x6, 135x6/6

V bar lat pull down: 100x10, 130x6, 140x6/7

Db shrug ss with bent reverse db fly: 60x12/12/12/12/12 - 25x7, 29x8, 15x12/12/12

Rack pulls: 135x5, 225x5/5, 275x5/5

Bent Db hammer curls: 30x8, 40x8, 45x8/8

Ez bar curls: 50x10, 70x8, 80x8/8

100 sit ups: 40/30/20/10

15 min cardio

Weight 233

[Obs]

Got the wheels back on track, tho wobbly. Didn't get home this morn until 2am. Wolfed down protein n carbs. Bed by 3. Up at 10. Guests at 1pm for dinner later. Visiting while sneaking in meals. Bottle up more whiskey and rum. Bailed on guests mid-hot tub to head to gym. Forgot my insulin. Just not quite on track. Yet.

Workout 2
Seated Cybex row: 90x15/15, 150x10, 210x10, 190x10. Still feeling out sets

T bar row: 45x10, 90x10, 125x6, 135x6/6

V bar lat pull down: 100x10, 130x6, 140x6/7

Db shrug ss with bent reverse db fly: 60x12/12/12/12/12 - 25x7, 29x8, 15x12/12/12

Rack pulls: 135x5, 225x5/5, 275x5/5

Bent Db hammer curls: 30x8, 40x8, 45x8/8

Ez bar curls: 50x10, 70x8, 80x8/8

100 sit ups: 40/30/20/10

15 min cardio

Weight 233

I love bailing on people to go to the gym.
They just don't understand wanting to do anything outside the beer in their hand.

Somehow makes them feel inadequate when you knowingly leave a good time to go beat yourself up.

[Old Duffer]

Yesterday cals 2750, carbs 240g, fat 80g, protein 283g

Workout #3

Ham curls: 50x15, 70x15, 110x10/10/10

Smith squats narrow: 135x8, 185x6/6/6/6

Smith squats wide: 135x8, 165x6/6/6/6

Hammer leg press: 270x12/12, 320x12/12

Hmr press calf raises: 270x12, 320x12/12/12/12, 320x12+2+2. Had to take a bit of a breather before starting the +2+2. Didn't wanna Ralph

Leg ext: 290x6/6/6, 250x6, 250x8+2+2

100 sit ups: 40/40/20

Weight 233.5

[Old Duffer]

Yesterday cals 3860 :-o carbs 306g, fat 124g, protein 374g and here's something interesting. Weight 332! Lost weight!

Workout 4 - pump phase

Machine press: 90x15, 70x15, 70x20/20, 70x5/5/5/5/5 muscle round

PEC deck: 75x20/20/20/20/20+2+2

Smith guillotine: 95x20, 115x20/20/20

Standing cable fly ss cable rope down:
40x20/20/20/20/20 ss 80x20/20/20/20/20

Seated db oh press ss 1 arm DB seated tricep:
20x15/15, 25x15/15/15 ss 15x15/15/20/20

Side lateral raises: 20x20, 15x20, 10x20

100 sit ups: 25/20/20/20/15

15 cardio

Thus was a truly painful workout. Between the pumps & lactic burn... Then nausea for the sit ups!

AND I had to tweak everything for midday gym cuz we got invited out to dinner.... Which also effed my food!!#

My arms were shaking like leaves.

[Obs]

Yesterday cals 3860 :-o carbs 306g, fat 124g, protein 374g and here's something interesting. Weight 332! Lost weight!

Workout 4 - pump phase

Machine press: 90x15, 70x15, 70x20/20, 70x5/5/5/5/5 muscle round

PEC deck: 75x20/20/20/20/20+2+2

Smith guillotine: 95x20, 115x20/20/20

Standing cable fly ss cable rope down:
40x20/20/20/20/20 ss 80x20/20/20/20/20

Seated db oh press ss 1 arm DB seated tricep:
20x15/15, 25x15/15/15 ss 15x15/15/20/20

Side lateral raises: 20x20, 15x20, 10x20

100 sit ups: 25/20/20/20/15

15 cardio

Thus was a truly painful workout. Between the pumps & lactic burn... Then nausea for the sit ups!

AND I had to tweak everything for midday gym cuz we got invited out to dinner.... Which also effed my food!!#

My arms were shaking like leaves.

If you tore your body down to nausea buddy I wouldnt sweat a big meal

[Old Duffer]

If you tore your body down to nausea buddy I wouldnt sweat a big meal

Oh, I'm not concerned. I'm excited! Big cals (big to me anyway) with no weight gain says:
1) metabolism is cranking which is good
2) muscle construction/maintenance is grown (pun intended) which is good!

I'll just eat MORE!

[GearHeaded]

Yesterday cals 3860 :-o carbs 306g, fat 124g, protein 374g and here's something interesting. Weight 332! Lost weight!

Workout 4 - pump phase

Machine press: 90x15, 70x15, 70x20/20, 70x5/5/5/5/5 muscle round

PEC deck: 75x20/20/20/20/20+2+2

Smith guillotine: 95x20, 115x20/20/20

Standing cable fly ss cable rope down:
40x20/20/20/20/20 ss 80x20/20/20/20/20

Seated db oh press ss 1 arm DB seated tricep:
20x15/15, 25x15/15/15 ss 15x15/15/20/20

Side lateral raises: 20x20, 15x20, 10x20

100 sit ups: 25/20/20/20/15

15 cardio

Thus was a truly painful workout. Between the pumps & lactic burn... Then nausea for the sit ups!

AND I had to tweak everything for midday gym cuz we got invited out to dinner.... Which also effed my food!!#

My arms were shaking like leaves.

this is good to hear .. too many guys get programmed in a "pump day'' and they think its supposed to be an easy day cause the weights are lighter . no no no .. its supposed to be intense! that pump is supposed to be off the charts and make you so full you can barely move . still trying to grow even though we are "just pumping" . good job!

[Old Duffer]

Yesterday cals 3565, carbs 320, fat 127, protein 247g. Way too many crap carbs but when someone drops a plate of chocolate cake, I'm screwed!
.... And my weight stayed the same!!!

Another painfully good pump day! Workout 5

Cybex row: 70x15, 90x15, 130x20/20, 130x5/5/5/5/5

Wide cable lat: 80x15/15/15/15, 80x20+3+3

Cable row: 80x15/15/15/15 - always find this interesting. All this bicep pulling and my triceps burn!

This is where shit gets real!

Cable lat pullover ss cable bicep curl: 80x15/15/15/15 ss 60x15/15/15/15 - good bicep pump

Then OMG!

Rope face pulls ss cable rope curls:
80x15/20, 60x20/20 ss 60x15/20, 50x20/20 and painfully rope face pulls 60x20+2+2

My shoulders n upper back screaming! I had to sit down about 5 minutes before I could even continue

Reverse Db fly: 15x15/15, 10x15x15 - these were s'posed to be sets of 20 but by 15 I was barely lifting them.

Upright cable rows: 40x15/15/15/15

100 sit ups: 40/30/30

15 min cardio. Weak. Shakey. Foggy. Effed up!

[Old Duffer]

Yesterday cals 3480, carb 316g, fat 114g, protein 303g

BP today 134/80 HR 63 - better

[GearHeaded]

BP today 134/80 HR 63 - better

EQ, Test, Tren, Nandrolone, Dbol .. add in insulin with high carbs and a calorie surplus with hard training . AND you can maintain that blood pressure and heart rate. your doing pretty darn good !
your not susceptible to massive BP spikes that guys get when trying to blood volume and water load. so thats good.

[Obs]

EQ, Test, Tren, Nandrolone, Dbol .. add in insulin with high carbs and a calorie surplus with hard training . AND you can maintain that blood pressure and heart rate. your doing pretty darn good !
your not susceptible to massive BP spikes that guys get when trying to blood volume and water load. so thats good.

That aint no kidding.
Without atenolol I measure my heart rate by beats per second on that.

[Old Duffer]

Workout 6 - Leg pump day. This is gonna suck

Caught a Damn cold to boot. Mouth breather time

Ham curls: 90x15/15/15/15

Smith hack squats: 135x15, 185x15/15/15/15

Hammer leg wide: 180x20, 270x20, 340x5/5/5/5/5, 270x5/5/5/5/5

Hammer leg narrow: 230x20/20, 230x5/5/5/5/5, 180x5/5/5/5/5

Calf raises: 60x20/20/20, 50x20/15 Oof

Leg ext: 110x5/5/5/5/5, 110x5/5/5/5/5, 110x25+2+2

100 sit ups: 30/30/25/15

Weight holding at 232. Headed home weak n shaky. Insulin getting ahead of me but I'm only minutes from home. Chug a Sunny-D. Hit meal 5. All good.... Except for my runny nose :-€

[Family_guy]

Workout 6 - Leg pump day. This is gonna suck

Caught a Damn cold to boot. Mouth breather time

Ham curls: 90x15/15/15/15

Smith hack squats: 135x15, 185x15/15/15/15

Hammer leg wide: 180x20, 270x20, 340x5/5/5/5/5, 270x5/5/5/5/5

Hammer leg narrow: 230x20/20, 230x5/5/5/5/5, 180x5/5/5/5/5

Calf raises: 60x20/20/20, 50x20/15 Oof

Leg ext: 110x5/5/5/5/5, 110x5/5/5/5/5, 110x25+2+2

100 sit ups: 30/30/25/15

Weight holding at 232. Headed home weak n shaky. Insulin getting ahead of me but I'm only minutes from home. Chug a Sunny-D. Hit meal 5. All good.... Except for my runny nose :-€

Am I reading this correctly? Is that 50+ sets?

[GearHeaded]

Am I reading this correctly? Is that 50+ sets?

no.. your miscalculating because a lot of the sets are rest pause or muscle rounds .. so one set of 5/5/5/5/5 reps is NOT 5 different sets. its ONE set of 25 reps thats broken down with rest pause in between 5s

also what your not seeing is some sets are "non working'' sets and other sets are "working sets"

[Family_guy]

no.. your miscalculating because a lot of the sets are rest pause or muscle rounds .. so one set of 5/5/5/5/5 reps is NOT 5 different sets. its ONE set of 25 reps thats broken down with rest pause in between 5s

also what your not seeing is some sets are "non working'' sets and other sets are "working sets"

I see. That makes a lot more sense!!

[Old Duffer]

Am I reading this correctly? Is that 50+ sets?

GH's pump & flow workouts are all kinds of crazy reps. I'm no expert at the syntax of logging shit like rest-pauses or These 5x5x5x5x5 rounds. Definitely can get confusing

[Family_guy]

GH's pump & flow workouts are all kinds of crazy reps. I'm no expert at the syntax of logging shit like rest-pauses or These 5x5x5x5x5 rounds. Definitely can get confusing

We need to create a standardized system for logging our workouts. Some of the shit that Gallowmere writes for his workouts looks more like algebra than sets and reps. That’s why i decided I’m gonna write everything out long hand like “5 sets of 10-12 reps with last set to failure”

[Old Duffer]

We need to create a standardized system for logging our workouts. Some of the shit that Gallowmere writes for his workouts looks more like algebra than sets and reps. That’s why i decided I’m gonna write everything out long hand like “5 sets of 10-12 reps with last set to failure”

I would.... But I'm lazy and don't figure anyone gives a rats ass about my wimpy lil workout lol!

[Old Duffer]

Day off so I can kick this Damn head cold quick!

Yesterday cals 3995 - oops! Carbs 371, fat 135, protein 330g

Eat big, get big. Right?

Today being off day is way less cals. Struggling a bit with it. More cold pills. Back to bed!

[Old Duffer]

Feeling much better today but at 5am... Omg. Thought I was gonna spontaneously combust!

Yesterday cals 2850, carbs 254, fat 92, protein 257g

Workout 7 - weak body part catch up

Ez bar curl ss rope cable push down: 40x20, 50x18/18/16 ss 80x12, 100x20, 120x15/16

Preacher curl: 80x6/7/8, 50x13/15

Alt DB curls: 25x11, 20x12/12/10

V bar cable tri: 140x8, 150x8/8/8

Underhand cable tri: 100x15/15/15/15 - killer

Wrist curl front: 10x20, 15x20, 20x20, 25x20 - good example of "I've never done these weight search!"
Wrist curl rear: 20x15, 15x16/16/18

Cable fly hi to low: 100x15/15, 100x20/20/20, 80x20, 60x20, 40x20

Cable low to hi: 100x20/16, 80x20/18, 60x60x18, 40x20

100 sit ups: 25/25/25/25

15 min cardio. Weight 232

.... Then I realize once again what an idiot I am!!! I've pre-printed each workout day. I take notes on these sheets. Got home n realized today was TWO PAGES!!! Story of my life lol!

[Old Duffer]

Yesterday cals 4160, carbs 328, fat 167, protein 327g - was extra hungry

Cybex press: 70x15, 90x15, 130x10/10/10

Smith bench: 115x10/10, 195x6/6/6

Smith JM bench: 115x10, 155x10/10

Smith seated shoulder press: 65x15, 95x8, 105x8/8/8

Incline DB: 45x10/10, 40x10, 40x6+2+2

Side lateral raises: (15x10+2+2)x4

Db OH tricep: 60x12, 50x12/12/12

100 sit ups: 40/25/20/15

15 min cardio

Weight 232.5

Kinda tired today. Lacking energy. Got er done regardless. Dropping the Dbol that seems to disagree with me n adding 20/20 Var.

[Old Duffer]

Last night was unusually gruelling. Soaked the sheets. Had to eat at 2am. Insulin feeling but could have just been hyper-metabolism. Started the Var today

Yesterday cals 3320, carbs 311g, fat 82g, protein 305g

Back to workout 2

Cybex row: 90x15/15, 210x10/10, 190x10

T bar row: 90x10,10, 160x6/6/6

Close grip lat pull: 100x10, 140x6/6/6, 120x8+2+2

Barbell shrug ss bent reverse db fly: 95x12, 135x12/12/12/12 ss 15x12/12/12/12/12

Snatch rack pulls: 135x5, 295x5/5/5/5 - these I gotta do from a high rack cuz of my back

Hammer bent Db curl: 45x8/8/8/8

Standing ez bar curl: 60x10, 80x8/8, 90x8

100 sit ups: 25/20/20/20/15

15 min cardio.

Felt some anavar kick but forgot my pre-workout insulin so missed that boost. Weight 231.5

[Family_guy]

So if I have this correct your split is-
Push lower reps
Pull lower reps
Legs lower reps
Then same thing but higher reps “pump”
Then weak body part day

Right? What are your rest days?

[Old Duffer]

So if I have this correct your split is-
Push lower reps
Pull lower reps
Legs lower reps
Then same thing but higher reps “pump”
Then weak body part day

Right? What are your rest days?

Rest day? What's a rest day? Lol

[GearHeaded]

Rest day? What's a rest day? Lol

its easier to just "inject" a rest day , then to waste a whole 24 hours taking an actual rest day

[Family_guy]

I’m subbing this log. This is very interesting especially now that your following GHs insanity uhh I mean workout

[Old Duffer]

Yesterday cals 3910 (more on this later), carbs 328, fat 146, protein 289g

Walked in the gym door n Damn! Are we having an open house? Packed!!!

Hammy curls: 70x15/15, 110x10/10/10

Narrow Smith squats: 135x8, 205x6/6/6/6

Wide Smith squats: 135x8, 185x6/6/6/6

Hmr plated press: 320x12/12/12/12

Hmr plated press calf: 320x12/12/12/12, 320x12+3+3

Leg ext: 270x6/6/6, 250x8+2+2

100 sit ups: 30/20/30/20 - Damn back pump!

Now back to that almost 4000 cals... Weight 231

I lost weight!

[Obs]

Yesterday cals 3910 (more on this later), carbs 328, fat 146, protein 289g

Walked in the gym door n Damn! Are we having an open house? Packed!!!

Hammy curls: 70x15/15, 110x10/10/10

Narrow Smith squats: 135x8, 205x6/6/6/6

Wide Smith squats: 135x8, 185x6/6/6/6

Hmr plated press: 320x12/12/12/12

Hmr plated press calf: 320x12/12/12/12, 320x12+3+3

Leg ext: 270x6/6/6, 250x8+2+2

100 sit ups: 30/20/30/20 - Damn back pump!

Now back to that almost 4000 cals... Weight 231

I lost weight!

Losing weight at 4000 cal... You are an aberican madasss

[Family_guy]

Post up some pics duff let’s see the progress!

[Old Duffer]

Post up some pics duff let’s see the progress!

Done. On comp thread

[Old Duffer]

Yesterday cals 4025, carbs 303, fat 162, protein 324g. I fluffed up my cals a bit to be over 4000 cals n test the weight loss/gain data

Cable seated press: 70x15/15, 70x20/20, 90x5/5/5/5/5

PEC deck: 75x20/20/20/20, 75x20+2+2
Busy gym so out of normal order

Seated db OH press ss 1 arm DB tri: 25x15, 30x15/15/15/15 ss 20x20/20/20/20

Cable flys ss cable rope tris: 40x20/20/20/20 ss 100x20/20, 80x20/20

Lateral raises 3 dropsets: 20x20, 15x15/5, 10x15/5 - God I hate these lol! Just couldn't pull off all 20s in succession.

Smith guillotine press: 95x20, 115x20/20, 105x20/20

100 sit ups: 30/30/25/15

15 min cardio

Weight 232. 4000+ cals gained one pound and almost plugged my john :-o

[Old Duffer]

Had to get gym in early today as they are closing for overnight maintenance.

Yesterday cals 3710, carbs 288, fat 135, protein 318g

Workout #5 pump emphasis, back, rear delts, traps, biceps - 2nd time thru so less searching for proper weight levels

Cybex seated row: 90x15/15, 140x20/20, 140x5/5/5/5/5

Wide lat pull down: 100x15/15, 80x15/15, 80x20+2+2

Narrow cable row: 80x15/15/15/15

Cable lat pullover ss cable bicep curl: 80x15, 100x15/15/15 ss 60x15/15/15/15

Rope face pull ss cable rope curl: 60x20/20/20/20 ss 60x20/20/20/20 - friggin shoulders/back so achy I forgot my last set :-o

Reverse cable PEC: 20x20/20/20/20 - this seemed so easy... Until the burn set in! Eff me!

Upright cable rows: 40x15/15, 50x15, 60x15

100 sit ups: 30/30/30/10

15 min cardio

Weight 232.5 so a bit more of a gain. Really strong day. I'm beat.

[Cowboymike]

You’re a beast brother! Keep killing it!!

[Old Duffer]

I got some catching up to do. Wifee out to dinner 2 night's in a row. I ate well but it gets hard to guesstimate macros. I did best I could there. And yesterday early gym again n straight to dinner & concert so once again being stuck in an arena for 4-5 hours. Not optimal. Lastly, y'all are bblowing up my phone the entire concert! Lol! Luckily wifee wasnt pissed

Wed: cals 4495, carbs 385, fat 199, protein 295g
Thu: cals 3190, carbs 293, fat 88, protein 300g

Thursday gym: workout 6 blood volume/pump. - legs

Ham curls: 90x15/15/15/15/15

Smith hack squat: 135x15, 205x15/15/15/15 thought I might die lol!

Smith squat cuz I have mush for brains! 225x10

Wide Hmr press: 270x20/20, 320x5/5/5/5/5 with holds, 320x5/5/5/5/5 grrr

Narrow Hmr ppress: 230x20/20, 230x5/5/5/5/5, 230x5/5/5/5/5

Calf raises: 60x25/25/25/25/25 Yeowch!

Leg extension: 110x5/5/5/5/5, 130x5/5/5/5/5, 110x25+2+2

100 sit ups: 40/30/30

I was less than energetic. Had to take longer breaks but I pushed thru, focusing on the form n muscle group connection. I can't hit the gym like I'm possessed by demons every day! Lol!

Weight 232 - also interesting noting the big Wednesday cal count... If accurate
Wide hammer press: