Death can have me when it has earned me

[lheugh]

Day 1
Back to an accumulation block after an easier week last week. Away from home for the first week so I'll make do with the kit I'll have available at Athlete Movement in Liphook from tomorrow.

Prime Fitness Chest Press: 5(100kgx10)
Hammer Incline Press: 4(70kgx12)
Super-ROM Lateral Raise: 3(45kgx12)
Dumbbell French Press: 15kgx12,12,10,10
Pec Deck: 3(63kgx12)
Rear Delt Flyes: 71kgx15,15,12
Tricep Pushdown: 20kgx15,15,12
Barbell Shrug: 3(70kgx12)

[lheugh]

Day 2

Chest-Supported Row: 6(80kgx10)
Wide-Grip MAG Pulldown: 5(54kgx12)
EZ Bar Preacher Curl: 4( 10kgx15)
Machine Pullover: 3(40kgx15)
Cable Curl: 3(28.5kgx12)
Rear Delt Flyes: 3(43kgx12)
Tricep Pushdown: 3(34kgx15)
Ivanko Super Gripper: 3(10x12)

[lheugh]

Back at home base.

Prime Fitness Chest Press: 5(102kgx10)
Hammer Incline Press: 72kgx12,12,12,10
Super-ROM Lateral Raise: 3(45kgx13)
Tricep Pushdown: 4(30kgx15)
Pec Deck: 3(100kgx15)
Rear Delt Flyes: 3(71kgx15)
French Press: 3(20kgx12)
Barbell Shrug: 3(70kgx15)

[lheugh]

Today's paused cambered work summed up: "Unspeakable pain, relentless agony, time ceased to exist, only this torture. An eternity passed, and my torment receded, bringing me back from the precipice of madness. The descent had destroyed me... and yet I lived."

Incline Cambered Bench: 6(72.5kgx10)
Decline Press: 80kgx12,12,12,10
Super-ROM Lateral Raise: 45kgx15,15,12
Cable French Press: 35kgx15,12,12,12
Pec Deck: 4(105kgx12)
Rear Delt Flyes: 3(72kgx12)
Tricep Pushdown: 3(35kgx12)
Barbell Shrug: 3(75kgx12)

[lheugh]

Linear Leg Press: 5(140kgx10)
Primal Good Morning: 4(140kgx8)
Leg Extension: 7x15,12,12,10
Seated Leg Curl: 130lbx15,12,12
Hip Abduction/Adduction: 3(50kgx13)
Seated Calf Raise: 3(30kgx15)
Cable Rope Crunch: 3(72.5kgx13)

[lheugh]

Super uncomfortable metabolic stress during the Rotary Lat Pulldown, but in just the right places!

Cybex Seated Row: 5(92.5kgx10)
Rotary Lat Pulldown: 4(14x15)
DB Incline Curl: 10kgx12,12,12,10
Cybex Seated High Row: 3(80kgx12)
Machine Curl: 3(30kgx10)
Barbell Wrist Curl: 3(40kgx15)
Ivanko Super Gripper: 3(8x15)

[lheugh]

Training with two masks on was definitely the embodiment of voluntary hardship. It was good fun though being Jason Voorhees.

Lat Pulldown: 6(63kgx10)
Seated Row: 4(80kgx12)
Incline Dumbbell Curl: 10kgx13,13,12,11
Pullover: 3(45kgx12)
Machine Curl: 30kgx12,12,10
Rear Delt Flyes: 3(67kgx13)
Barbell Shrug: 3(65kgx12)
Ivanko Super Gripper: 4(9x15)

[lheugh]

All proxies for the gains-train were met quite well today. Haven't been diligently tracking my macros/calories as I used to but I'm not hating the results, nor am I feeling quite as neurotic as I was when I was prepping for a photo shoot a while back.

Cybex Seated Low Row: 5(95kgx10)
Rotary Lat Pulldown: 4(15x15)
Incline Dumbbell Curl: 10kgx15,13,10,10
Cybex Seated High Row: 77.5kgx15,15,12,12
Machine Curl: 3(25kgx12)
Tricep Pushdown: 3(30kgx15)
Rear Delt Flyes: 63kgx15,10,10
Ivanko Super Gripper: 3(9x20)

[lheugh]

Day 1 Week 5

Leverage Chest Press: 5(86kgx10) @RIR 1
Incline Dumbbell Press: 22.5kgx12,12,10,10
Machine Lateral Raise: 3(13kgx13)
Machine Dips: 4(65kgx12)
Pec Deck: 4(97.5kgx12)
Rear Delt Flyes: 3(64kgx12)
Cable Tricep Pushdown: 4(20kgx15)
Barbell Shrug: 65kgx15,12,12

[lheugh]

Day 2 Week 5

Cybex Seated Low Row: 5(102.5kgx10)
Rotary Lat Pulldown: 4(16x15)
Incline Dumbbell Curl: 4(7.5kgx15)
Cybex Row: 4(130lbx12)
Machine Preacher Curl: 3(20kgx15)
Cable French Press: 4(30kgx15)
Rear Delt Flyes: 64kgx12,10,10
Ivanko Super Gripper: 5(9x20)

[lheugh]

Day 3 Week 5

I was asked two minutes into my session to mentor two young prospective PTs so I improvised while having them shadow me for two hours while answering questions and engaging in educational dialogue. So no footage today, nor can i specifically account for the loads and volume employed but that's okay.

[lheugh]

I only managed a handful of hours of sleep last night which was unfortunate. I did, however, watch a few episodes of Pluto and eventually managed to drift off on my second attempt.

Day 4 Week 5

Hammer Incline Press: 6(78kgx10) @1RIR
Leverage Decline Press: 70kgx15,12,10,8,8
Machine Lateral Raise: 13kgx15,12,8
Machine Dips: 4(65kgx13)
Pec Deck: 5(97.5kgx13)
Rear Delt Flyes: 3(64kgx13)
Cable French Press: 4(30kgx12)
Prime Shrug: 65kgx15,12,12

[lheugh]

Day 1 Week 6

Chest Press: 6(88kgx10)
Incline Dumbbell Press: 22.5kgx15,13,11,11
Standing Multiflight Lateral Raise: 4(35kgx15)
Machine Dips: 4(65kgx15)
Pec Deck: 4(97.5kgx15)
Rear Delt Flyes: 3(64kgx15)
Cable French Press: 35kgx15,15,13,10
Prime Shrug: 3(65kgx15)

[lheugh]

Day 2 Week 6

Cybex Seated Low Row: 6(105kgx10) @2RIR
Rotary Lat Pulldown: 4(17x15)
Incline Dumbbell Curl: 10kgx15,12,10,8
Cybex Row: 4(130lbx15)
Cable Curl: 35kgx12,12,10
Machine Dips: 3(70kgx15)
Prime Shrug: 4(70kgx12)
Ivanko Super Gripper: 5(10x13)

[lheugh]

Day 5 Week 6

Rotary Lat Pulldown: 6(18x12)
Chest-Supported Row: 5(87.5kgx15)
Cable Curl: 4(35kgx15)
Machine Pullover: 5(43kgx12)
Machine Preacher Curl: 4(25kgx15)
Machine Dips: 3(75kgx13)
Prime Shrug: 3(70kgx15)
Ivanko Super Gripper: 5(10x15)

[mjstrength]

I have a questions that
-your height and BW?
-how many carbs do you eat before the workout?
-how long does it take to finish the workout? Like for a 7~8 exercises
-Are you doing pure hypertrophy routine currently? You looked did lots of lifting before.

[lheugh]

I have a questions that
-your height and BW?
-how many carbs do you eat before the workout?
-how long does it take to finish the workout? Like for a 7~8 exercises
-Are you doing pure hypertrophy routine currently? You looked did lots of lifting before.

201cm/6'7, sitting at about 105kg. I train in the morning so I have no carbs outside of the trace amounts in my 2/3 scoops of whey I sip on during my workout. And honestly, total carb intake from the previous day is stored as glycogen anyway so it's there for the session irrespective of immediate pre-workout consumption. It takes me about 90 min to 120 min to get through a workout, depending mostly on if others are using equipment I need. I use my phone as a timer and restrict my rest periods to typically no longer than 2 minutes. Although, sometimes I'll allow myself 3 minutes depending on the exercise in question and how I'm feeling physically in the moment (and if it'll curb the amount of quality volume I can accumulate). I dabble in various disciplines but for the moment I'm prioritising hypertrophy work.

[mjstrength]

Thank you for the answer dude.
You inspire me so much.
I'm 195cm and 96~7kg, 10% BF currently. I was 103kg with 8~9 BF% when i was coached by Hanley. It was my peak physique.
Today i decided to do pure hypertrophy work in the coming week. Let's see..
You look muscular dude. I know it's very hard to fill out the body.
Still can't imagine how to train 90~120min with only whey tho..

[lheugh]

Thank you for the answer dude.
You inspire me so much.
I'm 195cm and 96~7kg, 10% BF currently. I was 103kg with 8~9 BF% when i was coached by Hanley. It was my peak physique.
Today i decided to do pure hypertrophy work in the coming week. Let's see..
You look muscular dude. I know it's very hard to fill out the body.
Still can't imagine how to train 90~120min with only whey tho..

Oh thank you very much for the compliment! It means a lot. I have been training for half my life at this point (16 years or so) and it does take a lot of time to see physical changes. I mean, my physique has been all over the place depending on what I was focusing on in terms of training at the time, but getting to be both big and strong is where my mind is at these days. I eat well, and if I need to prep for something then I track my macros neurotically, but at the moment I'm in cruise control on my diet. That's likely in the form of maintenance or slow fat loss at this juncture. December is usually a pretty wild month in terms of food for me since my birthday and Christmas fall in the same week. When I was competitively powerlifting I also had pre-workout carbs, which in hindsight was even less necessary than my current training regimen! It also depends on what you're used to, so if you're used to pre-workout carbs, then that's fine too. I also try to maintain a decent amount of cardio conditioning irrespective of if I'm cutting, maintaining, or gaining. Where I can fit it in I aim for at least an hour per day of some sort of cardio (usually in the evening on my stationary bike I bought during Covid lockdown). I don't count it as part of training or even log it, but it definitely contributes to both improved recovery and getting through a lot of quality training volume in an efficient span of time.

[mjstrength]

That comment helps so much dude.
I always felt better doing cardio in the morning and doing weight training in the afternoon. I agree that conditioning always makes the weight training even better.

What was your experience with powerbuliding type training? I used to train like 2x a day by combining 1 lifting session + 1BB session. It made me stronger and bigger, but usually i felt beat up throughout the day..

Getting bigger and stronger at the same time is harder for tall guy..