Started training again.

[stocky121]

Cardio

Weighted walking 16.5 lbs in backpack

3.09mile
48 minutes

Average heart rate 133 bpm
Max heart rate 154 bpm

[stocky121]

Leg day

Leg extensions

33lbs 16reps
44lbs 16reps
55lbs 14 reps
66lbs 13 reps

Lying leg curl

33lbs 16 reps
44lbs 14 reps
44lbs 14 reps
55lbs 12 reps

Calf raises

66lbs 18 reps
88lbs 16 reps
88lbs 16 reps
110lbs 14 reps

Squat

132bs 18 reps
154lbs 16 reps
176lbs 14 reps
209lbs 9 reps

Static lunges

22 lbs 10 reps
22 lbs 8 reps
22 lbs 8 reps

Training time 50 minutes.

Really couldn’t be bothered last night. So trained tonight instead to make up

[stocky121]

Pullday

Close grip low cable rows

80bs 16 reps
90lbs 14 reps
100lbs 12 reps
120lbs 10reps

Hex bar shrugs

101lbs 16reps
123lbs 12 reps
123lbs 12 reps
145bs 10 reps

Seated Hammer curls

27.5lbs 14 reps
27.5lbs 14 reps
33lbs 10 reps
33lbs 10 reps

Straight bar deadlifts

154lbs 16 reps
176lbs 13 reps
209lbs 10 reps
242bs 7 reps


Straight bar bicep curls

44lbs 16 reps
55bs 12 reps
55lbs 12 reps
66lbs 8 reps

Workout time 52 minutes

[stocky121]

Cardio

Cross trainer

6 minutes warm up
30 minutes working
9 minutes cooldown

Average HR 144 bpm
Max HR 169 bpm

Changed to a high intensity setting tonight. My quads were on fire by the end.

[stocky121]

Push day

Bench press

110 lbs 16reps
132 lbs 12reps
154 lbs 9reps
165 lbs 6reps


Incline bench

110lbs 12 reps
110bs 11 reps
121lbs 8 reps
121lbs 7 reps

Rope tricep push downs

20lbs 16 reps
30lbs 13 reps
30bs 13 reps
40lbs 9 reps

Single hand landmine press

77lbs 14 reps
82.5lbs 12 reps
88lbs 9 reps
92.5lbs 7 reps


Seated shoulder press

33lbs 12 reps
33lbs 11 reps
44lbs 6 reps
44lbs 6 reps

Workout time 52 minutes

[stocky121]

Cardio

Weighted walking 16.5 lbs in backpack

3.12 miles
48 minutes

Average heart rate 134 bpm
Max heart rate 160bpm

[stocky121]

Leg day

Leg extensions

44lbs 16reps
44lbs 16reps
55lbs 15 reps
71.5lbs 12 reps

Lying leg curl

33lbs 16 reps
44lbs 14 reps
44lbs 14 reps
60.5lbs 12 reps

Calf raises

66lbs 20 reps
88lbs 16 reps
88lbs 16 reps
110lbs 14 reps

Squat

132bs 18 reps
154lbs 16 reps
187lbs 12 reps
220lbs 8 reps

Static lunges

22 lbs 10 reps
22 lbs 8 reps
22 lbs 8 reps

Training time 54 minutes.

[wango]

Another solid week man; nice work!!!

[stocky121]

Another solid week man; nice work!!!

Thanks man it’s getting addicting

[stocky121]

Pull day

Rocky style lat pull downs

70lbs 16 reps
80lbs 14 reps
90lbs 12 reps
100lbs 10 reps

Bent over One handed dumbbell rows

55bs 16 reps
66lbs 14 reps
66lbs 14 reps
77lbs 11 reps

Ez bar bicep curls

42lbs 18 reps
53lbs 15 reps
64lbs 12 reps
75lbs 9 reps

Straight bar deadlifts

176lbs 14 reps
198lbs 12 reps
220lbs 10 reps
242bs 7 reps. I could of got 8 out my grip give out, think i might have to get some straps.

Standing cable pullover

20lbs 16 reps
20lbs 16 reps
30lbs 10 reps
30lbs 10 reps


Workout time 55 minutes

[Cylon357]

Straight bar deadlifts

176lbs 14 reps
198lbs 12 reps
220lbs 10 reps
242bs 7 reps. I could of got 8 out my grip give out, think i might have to get some straps.

Workout time 55 minutes

I've tried 3 different types, from the plain cotton ones that bite into your wrists to figure 8s. The figure 8s essentially take your grip completely out of the equation. When I dead, row, or do pullups, I will use the 8s when things start getting "heavy" or my grip starts to go.

[stocky121]

I've tried 3 different types, from the plain cotton ones that bite into your wrists to figure 8s. The figure 8s essentially take your grip completely out of the equation. When I dead, row, or do pullups, I will use the 8s when things start getting "heavy" or my grip starts to go.

I’ve never used straps before. Do you think I should maybe get the cotton ones at the minute so I’m still using some grip strength. And if I progress in weight then get some figure of 8?

[Cylon357]

I’ve never used straps before. Do you think I should maybe get the cotton ones at the minute so I’m still using some grip strength. And if I progress in weight then get some figure of 8?

I'll post up more on this shortly, but my thoughts run like this.

The figure 8s are the best I have tried overall. Comfort and grip strength are excellent with these.

More to come...

[Cylon357]

I'll post up more on this shortly, but my thoughts run like this.

The figure 8s are the best I have tried overall. Comfort and grip strength are excellent with these.

More to come...

OK so in a bit more detail....

If you think you might compete in PL meets that don't allow straps, you are probably better off training without straps for the most part. They still have a place in that situation, I think, because they do allow you to lift more and thus increase your max, you just have to use them sparingly.

In almost all other situations I would say use them when grip becomes an issue. You don't want to limit your back development because of grip being a factor. There are other, more direct means of increasing forearm development and grip strength if those are areas you want to improve.

Random observations from the House of Cy...

[stocky121]

OK so in a bit more detail....

If you think you might compete in PL meets that don't allow straps, you are probably better off training without straps for the most part. They still have a place in that situation, I think, because they do allow you to lift more and thus increase your max, you just have to use them sparingly.

In almost all other situations I would say use them when grip becomes an issue. You don't want to limit your back development because of grip being a factor. There are other, more direct means of increasing forearm development and grip strength if those are areas you want to improve.

Random observations from the House of Cy...

Cheers for that cy appreciate it.
I’ve always had decent grip strength. And many years ago I think my maximum deadlift was 462 lbs for two reps without straps.
I think I’ll get myself some but only for the last set of dead’s.

[stocky121]

Cardio

Cross trainer

6 minutes warm up
30 minutes working
9 minutes cooldown

Average HR 149 bpm
Max HR 170 bpm

[stocky121]

Push day

Flat DB press

44lbs 16 reps
55lbs 12 reps
55lbs 12 reps
66lbs 8 reps

Incline DB press

33lbs 16 reps
44lbs 12 reps
44lbs 12 reps
55lbs 10 reps

Dips bodyweight

12 reps
11 reps
11 reps
9 reps + 5.5lbs

Standing military press

55lbs 16 reps
66lbs 12 reps
66lbs 12 reps
77lbs 8 reps

DB side lateral raises

11lbs 14 reps
11lbs 14 reps
15.5lbs 9 reps
15.5lbs 9 reps

Training time 46 minutes

[stocky121]

Cardio

Weighted walking 16.5 lbs in backpack

3.15 miles
47 minutes

Average heart rate 144 bpm
Max heart rate 166 bpm

Really pushed tonight and made it under 15 minute miles for the first time.

[stocky121]

Leg day

Leg extensions

44lbs 16reps
55lbs 16reps
66lbs 14 reps
77lbs 12 reps

Lying leg curl

33lbs 16 reps
44lbs 14 reps
55lbs 12 reps
66lbs 9 reps

Calf raises

88lbs 16 reps
88lbs 16 reps
110lbs 14 reps
110lbs 14 reps

Squat

154bs 16 reps
176lbs 14 reps
198lbs 12 reps
220lbs 9 reps

Static lunges

22 lbs 10 reps
22 lbs 10 reps
22 lbs 8 reps

Training time 54 minutes

End of week 11, update next week.

Cy my straps came today I’ll give them a try out Monday

[Cylon357]

Leg day

Leg extensions

44lbs 16reps
55lbs 16reps
66lbs 14 reps
77lbs 12 reps

Lying leg curl

33lbs 16 reps
44lbs 14 reps
55lbs 12 reps
66lbs 9 reps

Calf raises

88lbs 16 reps
88lbs 16 reps
110lbs 14 reps
110lbs 14 reps

Squat

154bs 16 reps
176lbs 14 reps
198lbs 12 reps
220lbs 9 reps

Static lunges

22 lbs 10 reps
22 lbs 10 reps
22 lbs 8 reps

Training time 54 minutes

End of week 11, update next week.

Cy my straps came today I’ll give them a try out Monday

Looks like your weights are starting to get up there so yeah, probably a good plan. I'll be interested in hearing what you think. Which kind did you get?

[stocky121]

Looks like your weights are starting to get up there so yeah, probably a good plan. I'll be interested in hearing what you think. Which kind did you get?

I got the figure 8 type. I think it’s always best if you know nothing about something, is to take the advice of people who do. I’ll let you know how I get on with them.

[stocky121]

Pullday

Close grip low cable rows

90l bs 16 reps
100 lbs 14 reps
110 lbs 12 reps
130 lbs 10 reps

Hex bar shrugs

101lbs 16reps
123lbs 14 reps
144lbs 12 reps
167bs 10 reps

Seated Hammer curls

27.5lbs 16 reps
27.5lbs 16 reps
33lbs 11 reps
33lbs 11 reps

Straight bar deadlifts

176lbs 16 reps
198lbs 13 reps
220lbs 11 reps (using straps)
253lbs 8 reps (using straps)

Straight bar bicep curls

44lbs 16 reps
55bs 12 reps
55lbs 12 reps
66lbs 8 reps

Workout time 57 minutes


I decided to take my Apple Watch off to try the straps out. It pauses the timer when you take it off, ruined my timings first world problems.
I don’t know how i feel about the straps! I can absolutely lift more than i could with out, might take time for them to feel right on.

[Cylon357]

I decided to take my Apple Watch off to try the straps out. It pauses the timer when you take it off, ruined my timings first world problems.
I don’t know how i feel about the straps! I can absolutely lift more than i could with out, might take time for them to feel right on.

It does take a minute to get used to them, especially if you have never used any at all. But your weight and reps look up on the deadlift? Wait till you try barbell rows with them (if you do rows).

[stocky121]

It does take a minute to get used to them, especially if you have never used any at all. But your weight and reps look up on the deadlift? Wait till you try barbell rows with them (if you do rows).

Yeah weight and reps are up. I wanted to see how 250+ felt. I wouldn’t have been able to do 8 reps without the straps that’s for sure.
They didn’t feel uncomfortable just different
I haven’t done barbell rows yet just dumbell but I could easy substitute them in that’s not a problem.

[Cylon357]

Yeah weight and reps are up. I wanted to see how 250+ felt. I wouldn’t have been able to do 8 reps without the straps that’s for sure.
They didn’t feel uncomfortable just different
I haven’t done barbell rows yet just dumbell but I could easy substitute them in that’s not a problem.

Dumbbell rows will work, too, it can just be a bit of a challenge to get the wraps around the handle, depending on spacing.

[stocky121]

Cardio

Cross trainer

6 minutes warm up
30 minutes working
9 minutes cooldown

Average HR 151bpm
Max HR 170bpm

After cardio I shaved my bonce then tried a cold bath. 16 degrees c about 60f for 8 minutes. I got most of body in, up to my chin and just small part of my quads and knees were out of the water. If I’d have been a normal sized human I would have been fucked, going to try it three times a week.

[wango]

c o l d !!!

EDIT: Added - got to admit, I was a little worried about the “shaved the bonce” comment, so I looked it up. You learn something new in this forum every day, even if it’s not AAS related.

[Cylon357]

Cardio

Cross trainer

6 minutes warm up
30 minutes working
9 minutes cooldown

Average HR 151bpm
Max HR 170bpm

After cardio I shaved my bonce then tried a cold bath. 16 degrees c about 60f for 8 minutes. I got most of body in, up to my chin and just small part of my quads and knees were out of the water. If I’d have been a normal sized human I would have been fucked, going to try it three times a week.

That IS a bit cold, short of ice water territory but cold all the same. Me saying this, after I just took a quick dip to cool down in 72 degree pool and thought "f@ck that's cold" and came out in like 45 seconds...

c o l d !!!

EDIT: Added - got to admit, I was a little worried about the “shaved the bonce” comment, so I looked it up. You learn something new in this forum every day, even if it’s not AAS related.

I saw the bonce thing, too. Not gonna lie, I don't think I'm looking it up...

EDIT to add: I looked it up. OK, not too scarey.

[Test Monsterone]

Cardio

Cross trainer

6 minutes warm up
30 minutes working
9 minutes cooldown

Average HR 151bpm
Max HR 170bpm

After cardio I shaved my bonce then tried a cold bath. 16 degrees c about 60f for 8 minutes. I got most of body in, up to my chin and just small part of my quads and knees were out of the water. If I’d have been a normal sized human I would have been fucked, going to try it three times a week.

How was it? Were you able to adapt to the cold or just freezing the whole time?

[stocky121]

First off sorry about the bonce comment i wasn’t thinking

Second I’m too tight to pay for ice or a proper depth bath, the closer we get to winter I’m guessing the colder the tap water is going to be. So might get it colder than that.

Third when I first went in it was freezing. My breathing went up dramatically. I don’t know how long I think about a minute and I got acclimatized to it and it felt comfortable. I was to busy trying to figure out how to position my body to get the most underwater.

[stocky121]

Push day

Bench press

110 lbs 16reps
132 lbs 14reps
154 lbs 10reps
170.5 lbs 6reps


Incline bench

110lbs 12 reps
110bs 10 reps
121lbs 8 reps
126.5lbs 7 reps

Rope tricep push downs

30lbs 16 reps
40lbs 12 reps
40lbs 12 reps
50lbs 10 reps

Single hand landmine press

77lbs 14 reps
88lbs 10 reps
88lbs 10 reps
92.5lbs 8 reps


Seated shoulder press

33lbs 14 reps
33lbs 12 reps
44lbs 7 reps
44lbs 6 reps

Workout time 53 minutes

[stocky121]

Cardio

Weighted walking 19.25lbs in backpack

3.14 miles
46:22 workout time

Average heart rate 141bpm
Max heart rate 164 bpm

Cy you pushed me, average of 14’44 miles I don’t think I could have done anymore.

[stocky121]

Leg day

Leg extensions

44lbs 16reps
55lbs 16reps
66lbs 14 reps
82.5lbs 12 reps

Lying leg curl

33lbs 16 reps
44lbs 16 reps
55lbs 14 reps
66lbs 10 reps

Calf raises

88lbs 17 reps
88lbs 17 reps
110lbs 15 reps
110lbs 15 reps

Squat

154bs 16 reps
176lbs 14 reps
198lbs 12 reps
231lbs 10 reps

Static lunges

22 lbs 10 reps
22 lbs 10 reps
22 lbs 10 reps

Training time 53 minutes

That’s the end of week 12. Updated stats coming up

[stocky121]

Stats

Height 5’6 1/64
Weight 173 pound
Body fat i think about 18% ish? I’ve absolutely lost some body fat as I can’t pinch as much

My goals was to get fitter and stronger. And I’m very happy with my progress. The only very small concern i have is my pull and legs strength seems to be coming back faster than my push strength.

12 weeks back training and 10 weeks since my last pics

[wango]

Definitely progress! A gain in muscle & a decrease in fat - heck of a great job!

Are you going to continue the next few months in the same manner or are you going to change things up in any way?

[stocky121]

Definitely progress! A gain in muscle & a decrease in fat - heck of a great job!

Are you going to continue the next few months in the same manner or are you going to change things up in any way?

Thank you.
I haven’t really thought about it. I’m going to have a deload week next week. And then assess after that.

[Cylon357]

Cardio

Weighted walking 19.25lbs in backpack

3.14 miles
46:22 workout time

Average heart rate 141bpm
Max heart rate 164 bpm

Cy you pushed me, average of 14’44 miles I don’t think I could have done anymore.

Alright, I may have to bust out the 40# vest and see if I can get my times to 15 minute miles consistently! I had it that low at one time, but that was huffing and puffing and probably not great for my knees, but eh, you only live once, right? lol

[stocky121]

Alright, I may have to bust out the 40# vest and see if I can get my times to 15 minute miles consistently! I had it that low at one time, but that was huffing and puffing and probably not great for my knees, but eh, you only live once, right? lol

That’s why I’m trying cold baths. The heavier my weights are getting the more my knees are aching mate.

Edit. I’ve just seen you’re 55+. I hope I can still keep up your pace in another 15 year.

[wango]

Alright, I may have to bust out the 40# vest and see if I can get my times to 15 minute miles consistently! I had it that low at one time, but that was huffing and puffing and probably not great for my knees, but eh, you only live once, right? lol

Meh; when they eventually wear out, just buy new ones. Piece of cake!

[stocky121]

De-load week

Pull day

Rocky style lat pull downs

50lbs 10 reps
60lbs 10 reps
70lbs 10 reps
80lbs 10 reps

Bent over One handed dumbbell rows

22lbs 10 reps
33bs 10 reps
44lbs 10 reps
55lbs 10 reps

Ez bar bicep curls

31lbs 10 reps
42lbs 10 reps
53lbs 10 reps
64lbs 10 reps

Straight bar deadlifts

132lbs 10 reps
154lbs 10 reps
154lbs 10 reps
176lbs 10 reps

Standing cable pullover

20lbs 10 reps
20lbs 10 reps
20lbs 10 reps
20lbs 10 reps


Workout time 32 minutes