Goals & Gains Nothing to see here.

[zapataxiv]

Dont want to bore anyone with my excuses, but life got in the way. Death in the family and had to under go two surgeries.... Last surgery was 4 weeks and 2 days ago, but been easing back into my training against Doctor's advice, because its spring so fuck em.

Gained some weight and grew an inch. Strength has surely suffered but cant hoist any big weights for now, so we will see where the next few weeks of pump training (TUT focus, keeping the tension on the muscle at all times, no lockouts) will take me.

New pictures in a few weeks.

@Trabaho Ye.... theres only so many "good" gyms and most are not franchises. I cant be arsed to commute the extra 2 h every day so I just go to the closest gym franchise I can find.


-----
Trained back today:

Lat pull down (wide): 90 kg/198 lbs for 10, 75 kg/165 lbs for 12 SS 60 kg/132 lbs for 7 with fat gripz
Lat pull down (narrow, underhand): 75 kg/165 lbs for 10, 60 kg/132 lbs for 15 with fat gripz SS 45 kg/99 lbs for 12 with fat gripz
Cable rows (wide grip to the chest): 70 kg/155 lbs for 10, 55 kg/121 lbs for 12 SS 45 kg/99 lbs for 12 with fat gripz
Cable rows (narrow, bent forward, pulling deep into hips for lat engagement): 40 kg/88 lbs for 12, 35 kg/77 lbs for 12, 30 kg/66 lbs for 10
Cable pullovers: 45 kg/99 lbs for 12, 40 kg/88lbs for 10 SS 30 kg/66 lbs for 11
Cable Facepulls: 30 kg/66 lbs for 15 for 3 sets
Gittleson Shrugs: 2 sets to failure

Song of the day:

sorry to hear bro
but I'm glad you're back
how do you like that underhand grip on the last pull down ?
I mostly just do the narrow v shaped grip thingy as it really works my upper middle back and rely on defecit snatch grip deads and defecit rows for the lats

 

[Municipal Waste]

I'm sorry for your loss.

Take your time getting back into training. I couldn't train for nine months, and when I got back to it. I couldn't Bench the empty bar!

Thank you! I appreciate it.

Im trying to throttle myself but you know how it goes..... Stomache surgery went well, biggest fear is getting a hernia to be honest, which is why I wont be training lower body for another few weeks.

sorry to hear bro
but I'm glad you're back
how do you like that underhand grip on the last pull down ?
I mostly just do the narrow v shaped grip thingy as it really works my upper middle back and rely on defecit snatch grip deads and defecit rows for the lats

Thanks to you too. Gotta keep going, right?

I guess it always depends on why you are doing an exercise (or variation of it). My reason is that I'm currently to weak (weighed in at 231 lbs this morning) for doing bodyweight chin ups or pullups. Grinding them out used to aggrevate tendonitis in my elbows, which is why I'm taking it slow and working my way back up using the lat pulldown. I also prefer the stretched feeling I get in the lats when fully extending my arms overhead in an underhand grip compared to wide grip lat pulldown. Another reason why I like having a chinups/underhand pulldowns in my workouts is because I tend to neglect training biceps and get some biceps work in this way as well.

Barbell rows, db rows, cable pullovers and tbar rows are some exercises I always do as well.

In the end you should probably choose the variant you will do with concistency and have trackable progress with.

-----

Had my first push workout in months this morning doing benchpress and OHP again. Went better than expected but I'm unusally heavy at the moment and bodyweight is a big driver when it comes to upper body strength, especially the benchpress.

Flat barbell bp:
115 kg/253 lbs for 1 (I feel like I could have gotten 3, but easing back into it)
110 kg/242 lbs for 2
105 kg/231 lbs for 3
100 kg/220 lbs for 5
3 sets: 80 kg/176 lbs paused for 8

OHP (paused and bar to clavicles - notice a definite loss in strength in the OHP)
3 sets: 40 kg/88 lbs for 10

Db incline flies:
14 kg/30 lbs for 10
10 kg/22 lbs for 15

JM press:
3 sets: 45 kg/99 lbs for 10

Facepulls:
3 sets: 40 kg/88 lbs for 10

Seated Db laterals SS with gittleson shrugs:
3 sets: 12 kg/26 lbs for 8 / 3 sets: 28 kg/61 lbs for 8

Resumé: Delts have gotten much weaker, but obv to be expected. Very content with my bench though, has been my best exercise for some time though. Was smoked after the bench work, muscle endurance sucks right now. Next two months will be hard but I usually need half the time I stopped for to get back to my previous training state.

I probably should stop eating so much but the hunger is insane right now.

JAM OF THE DAY:

 

[zapataxiv]

JM press:
3 sets: 45 kg/99 lbs for 10

sorry to flood your log

but something you might like with the jm press.

I got it from Dr.Mike

do an 8-12 rep of jms then go right into a close grip bench without racking the weight the close grip is done not to lock out and hit a high volume (I usually do 10-15) the last rep is a lock out, do 3 sets of that.
I do that once or twice a week after benching and it absolutely smokes my triceps. it's hypertrophy BB stuff but I really think it helps with the benching

as you stated above weight helps, increased musculature also helps

that's probably why body builders tend to have good benches

 

[Municipal Waste]

sorry to flood your log

but something you might like with the jm press.

I got it from Dr.Mike

do an 8-12 rep of jms then go right into a close grip bench without racking the weight the close grip is done not to lock out and hit a high volume (I usually do 10-15) the last rep is a lock out, do 3 sets of that.
I do that once or twice a week after benching and it absolutely smokes my triceps. it's hypertrophy BB stuff but I really think it helps with the benching

as you stated above weight helps, increased musculature also helps

that's probably why body builders tend to have good benches

Sounds like a disgusting triceps pump for sure! Will do that in my last push training before a deload week.

At the moment I do two Push workouts: Push A includes JM press and Push B includes close grip bench. My main goals are increasing my bench press and overhead press in the next 3-4 months. Probably should focus on just one of those, but FOMO in the gym is huge for me. Im always afraid of not doing enough.

--

last pull workout:

barbell row: 100 kg/220 lbs for 7, 90 kg/198 lbs for 12, 80 kg/176 lbs for 14

underhand lat pulldown: 80 kg/176 lbs for 10, 70 kg/154 lbs for 12 SS 50 kg/110 lbs for 7 with fat gripz

pullovers: 50 kg/110 lbs for 12, 10, 8

(bodyweight) inverted rows: 10, 8, 6

reverse pec deck (rear delts): 50 kg/110 lbs for 8, 45 kg/99 lbs for 8, 40 kg/88 lbs for 11
db hammer curls with fat gripz: 22 kg/48 lbs for 7, 16 kg/35 lbs for 10

reverse curls with fat gripz: 35 kg/77 lbs for 12, 30 kg/66 lbs for 15

--

last push workout:

bb ohp: 62,5 kg/137 lbs for 3,3,3; 50 kg/110 lbs for 8, 40 kg/88 lbs for 9

db incline press: 36 kg/79 lbs for 8, 30 kg/66 lbs for 12

(bodyweight) dips: 10, 10, 9

close grip bench: 90 kg/198 lbs for 6, 70 kg/154 lbs for 10

facepulls: 40 kg/88 lbs for 15,15,15

seated db laterals: 12 kg/26 lbs for 12, 10, 10
SS
gittleson shrugs: 28 kg/61 lbs for 10, 10, 10

SONG OF THE DAY:

 

[Municipal Waste]

did a small and easy leg workout, testing the waters. No muscle failure or close to it

bb squats: 80 kg/176 lbs for 6,6,6
db bulgarians: 28 kg per arm/61 lbs for 6,6,6
bb rdl: 140 kg/308 lbs for 3
lying hamstring curls
calf muscles
----------------
pull b:

db rows (close neutral stance): 50kg/110 lbs for 8, 40 kg/88 lbs for 12

wide lat pulldown: 80 kg/176 lbs for 9, 65 kg/154 lbs for 10

chest supported tbar rows: 60 kg/132 lbs for 9, 50 kg/110 lbs for 12

pullovers: 50 kg/110 lbs for 13, 12, 12

reverse pec deck (rear delts): 50 kg/110 lbs for 14, 45 kg/99 lbs for 12, 40 kg/88 lbs for 13

reverse curls with fat gripz: 40 kg/88 lbs for 10, 30 kg/66 lbs for 15

bb curls: 35 kg/77 lbs for 10, 30 kg/66 lbs for 10

SONG OF THE DAY:

 

[Municipal Waste]

lower:

rdls: 130 kg/286 lbs x 3,3,7; 100 kg/220 lbs x 9, 7

bb squats: 80 kg/176 lbs x 3,3,7

---

pull a:

bb rows: 105 kg/ 231 lbs x 8,8; 95 kg/209 lbs x 9

underhand lat pulldown: 95 kg/209 lbs x 7; 80 kg/176 lbs x 11

pullovers: 50 kg/110 lbs x 12,12,14

inverted rows: bw x 10,8,8,8

reverse pec deck: 55 kg/121 lbs x 11, 50 kg/110 lbs x 10, 45 kg/99 lbs x 10

db hammer curls with fat gripz: 22 kg/448 lbs x 9, 18 kg/39 lbs x 10

reverse curls with fat gripz: 40 kg/88 lbs x 9,9

---

SONG OF THE DAY

 

[KnightTemplar]

sorry to flood your log

but something you might like with the jm press.

I got it from Dr.Mike

do an 8-12 rep of jms then go right into a close grip bench without racking the weight the close grip is done not to lock out and hit a high volume (I usually do 10-15) the last rep is a lock out, do 3 sets of that.
I do that once or twice a week after benching and it absolutely smokes my triceps. it's hypertrophy BB stuff but I really think it helps with the benching

as you stated above weight helps, increased musculature also helps

that's probably why body builders tend to have good benches

I second the Honorable Member's suggestion. JM Press, aka Kaz Press if you're doing it on a Smith Machine, is one of the GOAT tricep exercises. As soon as your JM Press starts to go up in weight, so does your Bench. It should be noted that actual form on the JM Press will be dictated by one's mobility, bicep size and other factors.

There are loads of good JM Press videos, but this is one my favourites.

 

[Municipal Waste]

I second the Honorable Member's suggestion. JM Press, aka Kaz Press if you're doing it on a Smith Machine, is one of the GOAT tricep exercises. As soon as your JM Press starts to go up in weight, so does your Bench. It should be noted that actual form on the JM Press will be dictated by one's mobility, bicep size and other factors.

There are loads of good JM Press videos, but this is one my favourites.

Lovin the Kaz press. Im a little fatigued after the other pressing exercises which is why I opt for the smith machine version for now. Weights are going up nicely across the board, will have to adjust the volume a little going forward, but it iiiiis what it iiis. Joints/tendons, ligaments are def. not used to all the pressing at the moment.

High rep banded triceps push downs are doing wonders due to the blood flow though. Pumping out 2-3 100 rep sets after a workout are a huge difference in not feeling as battered.

----

push a:

OHP	65 kg/143 lbs​	3​	65 kg/143 lbs​	3​	65 kg/143 lbs​	3​
OHP	55 kg/121 lbs​	7​	45 kg/100 lbs​	10​
DB incline	36 kg/80 lbs​	10​	32 kg/70 lbs​	12​
Dips	BW​	13​	BW​	10​	BW​	9​
Close grip bench	90 kg/198 lbs​	5​	90 kg/198 lbs​	5​	90 kg/198 lbs​	5​

SONG OF THE DAY:

 

[KnightTemplar]

Lovin the Kaz press. Im a little fatigued after the other pressing exercises which is why I opt for the smith machine version for now. Weights are going up nicely across the board, will have to adjust the volume a little going forward, but it iiiiis what it iiis. Joints/tendons, ligaments are def. not used to all the pressing at the moment.

High rep banded triceps push downs are doing wonders due to the blood flow though. Pumping out 2-3 100 rep sets after a workout are a huge difference in not feeling as battered.

----

push a:

OHP	65 kg/143 lbs​	3​	65 kg/143 lbs​	3​	65 kg/143 lbs​	3​
OHP	55 kg/121 lbs​	7​	45 kg/100 lbs​	10​
DB incline	36 kg/80 lbs​	10​	32 kg/70 lbs​	12​
Dips	BW​	13​	BW​	10​	BW​	9​
Close grip bench	90 kg/198 lbs​	5​	90 kg/198 lbs​	5​	90 kg/198 lbs​	5​

SONG OF THE DAY:

Aye, Blakely himself cautioned against increasing the weight on the JM/Kaz Press too quickly. He pointed out that while your muscles quickly grow stronger, your tendons are slower to adapt. So even though you might want to hit the JM Press as hard as possible - because it makes your Bench etc stronger - you have to be careful.

"If you start feeling pain around your elbows, back off your volume. If you try to keep Pressing through the pain, sooner or later you will stop - one way or another".

 

[Municipal Waste]

Aye, Blakely himself cautioned against increasing the weight on the JM/Kaz Press too quickly. He pointed out that while your muscles quickly grow stronger, your tendons are slower to adapt. So even though you might want to hit the JM Press as hard as possible - because it makes your Bench etc stronger - you have to be careful.

"If you start feeling pain around your elbows, back off your volume. If you try to keep Pressing through the pain, sooner or later you will stop - one way or another".

Ye.... definitely have to slow myself down even further. Strength has been coming back quickly and I am already taking it slow by not pushing the reps to failure. Increased my Kaz press by 15 kg/33 lbs in the last 10 days, will stay at 1 plate for one or two weeks and just increase the sets.

Thanks for the heads up!

 

[KnightTemplar]

Ye.... definitely have to slow myself down even further. Strength has been coming back quickly and I am already taking it slow by not pushing the reps to failure. Increased my Kaz press by 15 kg/33 lbs in the last 10 days, will stay at 1 plate for one or two weeks and just increase the sets.

Thanks for the heads up!

You are welcome, my Brother in Kazmaier!

 

[Municipal Waste]

PULL B	WEIGHT​		WEIGHT​
EXERCISE​	TOP SET​	REPS​	BACKOFF​	REPS​
DB Rows	54 KG/120 lbs​	8​	44 KG/97 lbs​	10​
Wide Lat pulldown	85 KG/187 lbs​	10​	70 KG/154 lbs​	11​
Rows (wide) to the chest	65 KG/143 lbs​	10​	55 KG/121 lbs​	10​
Pullovers	55 KG/121 lbs​	10​	55 KG/121 lbs​	8​
Facepulls	50 KG/110 lbs​	10​	50 KG/110 lbs​	10​
Machine curls (plateloaded)	60 KG/132 lbs​	6​	40 KG/88 lbs​	8​

DAY​	CAL​	P​	C​	F​
TRAINING​	3933 kcals​	292 g​	582 g​	49 g​
REST​	3622 kcals​	283 g​	512 g​	49 g​

SONG OF THE DAY:

 

[Municipal Waste]

Caught a cold from friends children




Will be back in the gym on wednesday.

Push B (from saturday):

BB Benchpress	115 kg/ 253 lbs​	10x1​	100 kg/ 220 lbs​	7​
/
Seated Shoulder PIN press	60 kg/132 lbs​	8​	50 kg/110 lbs​	9​	40 kg/​	14​
/
Multi JM Press	60 kg/132 lbs​	10​	60 kg/132 lbs​	8​
Overhead Tri Ext.	50 kg/110 lbs	8	45 kg/100 lbs	8
Facepulls	50 kg/110 lbs​	10​	50 kg/110 lbs​	10​	50 kg/110 lbs​	10​

SONG OF THE DAY:

 

[Municipal Waste]

PULL A:

bb row	110kg/242 lbs​	8​	105​	10​	100kg/220 lbs​	8​
underhand pulldown	100kg/220 lbs​	7​	90kg/198 lbs​	8​
chest supported tbar row	65kg/143 lbs​	7​	55kg/121 lbs ​	9​
pullover	55kg/121 lbs​	11​	55kg/121 lbs ​	8​
Reverse Pec Deck	55kg/121 lbs​	15​
Hammer Curls	24kg/52 lbs​	6​	20kg/44 lbs with fatgripz​	8​
Reverse Cable Curls mit Fat Grips	40kg/88 lbs​	12​	40kg/88 lbs​	12​

SONG OF THE DAY:

 

[KnightTemplar]

Caught a cold from friends children




Will be back in the gym on wednesday.

Push B (from saturday):

BB Benchpress	115 kg/ 253 lbs​	10x1​	100 kg/ 220 lbs​	7​
/
Seated Shoulder PIN press	60 kg/132 lbs​	8​	50 kg/110 lbs​	9​	40 kg/​	14​
/
Multi JM Press	60 kg/132 lbs​	10​	60 kg/132 lbs​	8​
Overhead Tri Ext.	50 kg/110 lbs	8	45 kg/100 lbs	8
Facepulls	50 kg/110 lbs​	10​	50 kg/110 lbs​	10​	50 kg/110 lbs​	10​

SONG OF THE DAY:

I don't know who I caught Covid from, but it's kicked my ass the last few days. Just as well I was deloading so I wasn't going to lift heavy anyway.

 

[Municipal Waste]

I don't know who I caught Covid from, but it's kicked my ass the last few days. Just as well I was deloading so I wasn't going to lift heavy anyway.

FILTHY! Hope you get well soon. Speedy recovery, friend! Might as well use the odorless/tasteless life for cheap diet gains...



----

Push A:

OHP	67,5 kg/150 lbs​	3​	67,5kg/150 lbs​	3​	67,5 kg/150 lbs​	4​
OHP	55 kg/121 lbs​	9​	50 kg/110 lbs​	7​	/
DB Incline Press	40 kg/90 lbs​	5​	34 kg/75 lbs​	10​	/
Dips	BW​	13​	BW​	12​	BW​	/​
Close grip bench press	90 kg/200 lbs​	6​	90 kg/200 lbs​	6​	90 kg/200 lbs​	5​

SONG OF THE DAY:

 

[Municipal Waste]

Had a bad pull workout yesterday. Went in the afternoon, gym was uncomfortably crowded.

Push B from today:

BB Bench press: 115 kg/253 lbs for 3,3,4; 100 kg/220 lbs for 8
Seated OHP (smith): 80 kg/176 lbs for 6; 70 kg/154 lbs for 10
Kaz press: 60 kg/132 lbs for 12, 10
Butterfly: 50 kg/110 lbs for 12,10,8
Cable facepulls (focus on rotator cuffs, rear delts): multiple sets, did not track

Song of the day:

 

[Municipal Waste]

I did not track my previous two workouts as I joined a good friend of mine and followed his workouts. HIT bodybuilding stuff.
-----
PUSH B (today):

BB bench press: 117.5 kg/260 lbs for 3x3

paused BB bench press: 100 kg/220 lbs for 3x5

seated pin press (below chin): 70 kg/155 lbs for 6, 60 kg/132 lbs for 8, 40 kg/88 lbs for 2x15

kaz press: 70 kg/155 lbs for 7, 60 kg/132 lbs for 11

butterfly: 55 kg/120 lbs for 10, 8
-----
6'2"; 111 kg/244 lbs on the scale this morning. Will definitely reduce my calories to around 3000 from end of july/beginning of august.
-----
SONG OF THE DAY:

 

[Municipal Waste]

Getting used to sleeping with a CPAP machine for the last couple of weeks. Been fighting it for waaaaaay to long but the downsides have gotten overwhelming the last couple of months. Brainfog, fatigue, forgetfulness, regeneration between sessions took too long, oxygen levels too low during the night time (AHI of around 30, down to 1.5-3). Already not falling asleep during the daytime anymore and dont need to a 2-3 h nap during the day.
----
Short and sweet homegym workout: PUSH A

Barbell OHP (strict): 70 kg/155 lbs for 3,3,4; 60 kg/132 lbs for 8; 50 kg/110 lbs for 8
Barbell high incline bp (close grip): 90 kg/200 lbs for 4; 70 kg/155 lbs for 10
Dead Barbell bp (close grip): 90 kg/200 lbs for 7,7,7

 

[Municipal Waste]

Will be focusing mainly on my push workouts for the remainder of my bulk, so not posting any pull/lower workouts for the time being. Pull will be focused mainly on my upper/mid back and rear delts to support pushing motions and to stay healthy (lots of facepulls, rows, pulldows for the lats). Lower body mostly low rep, high intensity, low frequency.

Next push workout will be OHP focused. I will hopefully reach a 220 lbs press for one by the end of this year. Does anyboy have push focused program recommendations that are proven available online for dl/sale? Aware of 5/3/1, Sheiko, etc.. Looking for an intense one, which is aiming for bigger increases. Not a problem if it cannot be run for a long duration due to fatigue.