@man05 I'd like to see the belt I dont see itIt keeps abdominal pressure high which helps to prevent inigual hernias.
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@man05 I'd like to see the belt I dont see itIt keeps abdominal pressure high which helps to prevent inigual hernias.
It’s just a leather rogue weight belt, nothing special, just not very stiff anymore on the edges.@man05 I'd like to see the belt I dont see it
Glad you got it sorted out and u got good advice from the doctor and you are utilizing the advice.I like wearing a belt when I squat mostly for support, the surgery was a success and healed nicely with mesh placed over tear. I like the abdominal pressure and yes the doc suggested that i don’t do heavy squats or deadlifts without.
Thanks but I was just asking the forum about a new option for a belt, like a brand and not sort of spiraled.Glad you got it sorted out and u got good advice from the doctor and you are utilizing the advice.
I don’t personally use oneThanks but I was just asking the forum about a new option for a belt, like a brand and not sort of spiraled.
It’s just a leather rogue weight belt, nothing special, just not very stiff anymore on the edges.
@man05 I see it but many of us dont use belts because it weakens your lower back leading to injuryThanks but I was just asking the forum about a new option for a belt, like a brand and not sort of spiraled.
3/14/2024 | Protein | 35 | 40 | 12 | 40 | 59 | 50 | 236 | |||
Fat | 38 | 3 | 15 | 8 | 10 | 5 | 79 | ||||
Carbs | 45 | 30 | 34 | 10 | 55 | 35 | 209 | ||||
4 scrambled eggs, cheese and taco sauce, Bowl of oats and walnuts. | Lentil soup with vegetables and some shredded chicken about 6oz | 2 tangerines, 1 oz brie, 10 walnuts | 2 cups of spinach mix, 7oz shredded chicken and vinngerette | 8oz Filet with 1 cup green beans and half large sweetpotato with a little salt | spinach and blueberry and fresh straberry smoothie with one scoop of whey and almond milk and vegan protein powder with spirulina | ||||||
3/15/2024 | Protein | 35 | 50 | 25 | 15 | 35 | 40 | 35 | 235 | ||
Fat | 38 | 5 | 3 | 20 | 10 | 15 | 10 | 101 | |||
Carbs | 45 | 35 | 0 | 35 | 20 | 30 | 40 | 205 | |||
4 scrambled eggs, cheese and taco sauce, Bowl of oats and walnuts. | sweet potato and shredded chicken after workgin legs. | 3oz left over filet | 1oz brie, 1/4C walnuts and three tangerines. | 4oz file leftover and 2 cups spinach | Steamed chicken thighs in sugar free teriyaki and green onions and peppers on white rice | Protein smoothie with fresh and frozen fruit and almond milk and spirulina powder | |||||
3/16/2024 | Protein | 35 | 45 | 42 | 15 | 60 | 35 | 232 | |||
Fat | 38 | 15 | 15 | 20 | 15 | 10 | 113 | ||||
Carbs | 45 | 30 | 45 | 35 | 40 | 40 | 235 | ||||
4 scrambled eggs, cheese and taco sauce, Bowl of oats and walnuts. | Steamed chicken thighs in sugar free teriyaki and green onions and peppers on white rice | 5oz left over filet, 1/4C rice, 1/4 cup beans, hot sauce and tortilla | 1oz brie, 1/4C walnuts and three tangerines. | Steamed chicken thighs mixed with shredded chicken breast in sugar free teriyaki and green onions and peppers on white rice | Protein smoothie with fresh and frozen fruit and almond milk and spirulina powder |
Thursday | |||||||
Bench press (cambered bar) | 3 | 8,7,6 | 215 | Camber bar made it feel like 250lbs | |||
Dumbbell Skullcrusher | 3 | 10,10,8 | 35 | ||||
Hammer Curl | 3 | 10 | 40 | ||||
Hammer Curl(drop set) | 3 | 20,16,20 | 30 | These were sick | |||
Palms in Bicep pull down (cable) | 3 | 10,8,8 | 130 | Huge pump, these isolate the brachial head of the bicep only. | |||
Dumbell upright row | 3 | 8 | 40 | ||||
Meadows Row | 3 | 8 | 100 | ||||
Close Grip Landmine Row | 3 | 8 | 130 | ||||
Lat Pull Down Wide grip (cable) | 2 | 10 | 115 | I will do 140 next time | |||
Friday | |||||||
Walking weighted lunges with kettlebells | 3 | 16 | 52 | ||||
Front Squat | 3 | 10 | 100 | ||||
Barbell good morning(High bar) | 2 | 8 | 100 | ||||
Barbell Squat (cambered bar) | 4 | 8,8,8,7 | 260 | ||||
Barbell Calf Raises | 3 | 25,30,30 | 205 | ||||
Barbell Hip Thrust ` | 3 | 10 | 205 | ||||
Stiff Legged Deadlift | 2 | 6,4 | 285 |
@man05 saturday get some rest next week tooHere's my Saturday update, first Saturday I haven't worked out in over 3 years, I definitely can attribute that to overtraining and a lack of growth. I am finding a 4 day cycle allows me to push really hard and enough time to recover, I wonder if a 5 day program would be better on cycle or if a 4 day on cycle would be even better with the rest. Feeling really good and really strong with only 150ish test per week, diet is 100% effective in making me feel better and very healthy mentally and physically, I look forward to this diet on cycle as well.
Here is my last two days of lifting this week and my diet which I projected for my last two meals.
I am going to continue to log my diet 7 days a week to keep track of my food.
Diet:
3/14/2024Protein 35 40 12 40 59 50 236Fat 38 3 15 8 10 5 79Carbs 45 30 34 10 55 35 2094 scrambled eggs, cheese and taco sauce, Bowl of oats and walnuts. Lentil soup with vegetables and some shredded chicken about 6oz 2 tangerines, 1 oz brie, 10 walnuts 2 cups of spinach mix, 7oz shredded chicken and vinngerette 8oz Filet with 1 cup green beans and half large sweetpotato with a little salt spinach and blueberry and fresh straberry smoothie with one scoop of whey and almond milk and vegan protein powder with spirulina 3/15/2024Protein 35 50 25 15 35 40 35 235Fat 38 5 3 20 10 15 10 101Carbs 45 35 0 35 20 30 40 2054 scrambled eggs, cheese and taco sauce, Bowl of oats and walnuts. sweet potato and shredded chicken after workgin legs. 3oz left over filet 1oz brie, 1/4C walnuts and three tangerines. 4oz file leftover and 2 cups spinach Steamed chicken thighs in sugar free teriyaki and green onions and peppers on white rice Protein smoothie with fresh and frozen fruit and almond milk and spirulina powder 3/16/2024Protein 35 45 42 15 60 35 232Fat 38 15 15 20 15 10 113Carbs 45 30 45 35 40 40 2354 scrambled eggs, cheese and taco sauce, Bowl of oats and walnuts. Steamed chicken thighs in sugar free teriyaki and green onions and peppers on white rice 5oz left over filet, 1/4C rice, 1/4 cup beans, hot sauce and tortilla 1oz brie, 1/4C walnuts and three tangerines. Steamed chicken thighs mixed with shredded chicken breast in sugar free teriyaki and green onions and peppers on white rice Protein smoothie with fresh and frozen fruit and almond milk and spirulina powder
Weights:
Thursday Bench press (cambered bar) 3 8,7,6 215 Camber bar made it feel like 250lbs Dumbbell Skullcrusher 3 10,10,8 35 Hammer Curl 3 10 40 Hammer Curl(drop set) 3 20,16,20 30 These were sick Palms in Bicep pull down (cable) 3 10,8,8 130 Huge pump, these isolate the brachial head of the bicep only. Dumbell upright row 3 8 40 Meadows Row 3 8 100 Close Grip Landmine Row 3 8 130 Lat Pull Down Wide grip (cable) 2 10 115 I will do 140 next time Friday Walking weighted lunges with kettlebells 3 16 52 Front Squat 3 10 100 Barbell good morning(High bar) 2 8 100 Barbell Squat (cambered bar) 4 8,8,8,7 260 Barbell Calf Raises 3 25,30,30 205 Barbell Hip Thrust ` 3 10 205 Stiff Legged Deadlift 2 6,4 285
Camber bar on the front and back squats are tough, bench was tough as well, very big deep stretch, I could feel it more and I slowly pushed up and slowly lowered down roughly for a 4 count rep. I am actually kind of shocked that I feel stronger now than I did on DECA and test or Primo, I can only attribute this to diet and some cardio but mostly nutrition.
I am thinking I want to just up all the weight until I am failing at 7-8 reps leaving me 1 rep in reserve for 3-4 sets. Does this have any negative consequences? I am looking at leaving Calf raises maybe 12 reps with more weight. My Hammer Curl drop set I think should look like this 7-8 reps @45lbs then drop to 35lbs and push for 8-10, I feel like I was cranking out to many reps on the dropset.
At any rate I'm gonna rest up cause Monday is push and I want to push harder than last Monday even if that's one rep more, buildup starts next week with a weight increase.
Have a great night
mark