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  #4951  
Old 01-12-2022, 12:13 PM
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Absolutely brother. I do not know how much bad advice I received over the years telling me compounds only work at specific doses and higher. These years I do a lot more experimenting and always start low and work up until I start to see intolerable side effects then back off a bit. It saves me money, I make quality gains and I am in great health. I could not believe my numbers from my last doctor's visit. They were just as good as they were in my early 30's when I was running 40-70 miles a week.
lol....was lucky I guess....my thoughts, over years you could see the stuff works, and works well.....my first cycle lil bit of dbol for six weeks, strength up 30% , from there always started out small small small, due to sides, easy to go up, hard to go back , like gettin drunk
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  #4952  
Old 01-13-2022, 11:14 AM
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40 minutes on the treadmill, running one minute and walking four minutes.

Deadlifts 4x5, 545 lbs x 6/1/2 (15 breath rest pause between working sets. I do not usually do rest pause for deadlifts, but since my home gym only has 545 lbs I figured I needed to up the intensity a bit.)
Straight leg deadlift stretch 60 seconds
Laying incline dumbbell extensions 3x10, 60 lbs x 17/9/8 (15 breath rest pause between working sets.)
Hammer curls 3x10, 60 lbs x 16/9/8 (15 breath rest pause between working sets.)
Bulgarian split squat 1x10, BW+120 lbs x 20/12 (15 breath rest pause between working sets. I have not done these in years. Quads and glutes are fried.)
Quad stretch 60 seconds
Close grip pin presses 1x10, 275 lbs x 8/5/1 (15 breath rest pause between working sets. My triceps were already smoked before I started this. I love the pin press. Each rep is from the starting position and it loads the triceps more than the full range of motion.)
Band tricep stretch 60 seconds
Laying inclined dumbbell curls 1x10, 45 lbs x 11/7/6 (15 breath rest pause between working sets.)
Band bicep stretch 60 seconds

I am freaking smoked...
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  #4953  
Old 01-13-2022, 04:56 PM
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I have had back pain for most of my adult life due to a vehicle accident in Iraq. I have told the doctors many times. The VA finally did an x-ray, 15 years after the incident. Yep, my back is F**KED up. They told me my L5 has pretty much been destroyed and they were surprised I can still walk.

I didn't tell them I still deadlift and squat fairly heavy, but I am sure they know it already. I mean my waist is 33 inches and my thighs are 30 inches, so it is hard to hide. I just tell them I do a lot of machine work. Haha.

I am thinking the strength of my back and hips are why I still get around well with the damage. It also enlightened me on why my strength in my other lifts climbed a lot faster than my squat and deadlift has since I returned to lifting.
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  #4954  
Old 01-14-2022, 03:51 AM
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Deadlifts and squats aren’t easy on the back, that’s for sure …. But inactivity is worse so I think you’re doing pretty well considering what happened there in Iraq.
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  #4955  
Old 01-14-2022, 06:14 AM
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Originally Posted by Genetic Freak View Post
I have had back pain for most of my adult life due to a vehicle accident in Iraq. I have told the doctors many times. The VA finally did an x-ray, 15 years after the incident. Yep, my back is F**KED up. They told me my L5 has pretty much been destroyed and they were surprised I can still walk.

I didn't tell them I still deadlift and squat fairly heavy, but I am sure they know it already. I mean my waist is 33 inches and my thighs are 30 inches, so it is hard to hide. I just tell them I do a lot of machine work. Haha.

I am thinking the strength of my back and hips are why I still get around well with the damage. It also enlightened me on why my strength in my other lifts climbed a lot faster than my squat and deadlift has since I returned to lifting.
You're a tough man. Nice work especially cardio. If it isn't outside or sparing or hitting the bag I last 20 minutes and I want to get on to something else. My back is still 1/2 in spasm. Can't wait til it calms down and I can get back to some kind of leg work. Mine is degenerated L3-S1. I still think if I could get more ancillary work in I can continue rack pulls and squats, maybe not year around but..
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  #4956  
Old 01-14-2022, 08:10 AM
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Originally Posted by Glycomann View Post
You're a tough man. Nice work especially cardio. If it isn't outside or sparing or hitting the bag I last 20 minutes and I want to get on to something else. My back is still 1/2 in spasm. Can't wait til it calms down and I can get back to some kind of leg work. Mine is degenerated L3-S1. I still think if I could get more ancillary work in I can continue rack pulls and squats, maybe not year around but..
Ditto Glyco

And many many thanks for logging, it inspires and helps me increase my own training knowledge, and good to know not only one, ie, alone, on a lonely journey

Quesiton:

Do you stretch Calves, and regularly?
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  #4957  
Old 01-14-2022, 01:18 PM
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Originally Posted by Glycomann View Post
You're a tough man. Nice work especially cardio. If it isn't outside or sparing or hitting the bag I last 20 minutes and I want to get on to something else. My back is still 1/2 in spasm. Can't wait til it calms down and I can get back to some kind of leg work. Mine is degenerated L3-S1. I still think if I could get more ancillary work in I can continue rack pulls and squats, maybe not year around but..
Any idea what causes the spasms? I don't think I ever had one last longer than three days.

They also did a T-Spine X-ray, because I complain mostly about middle back pain. I have not received the results for that one yet.


40 minutes on the treadmill, running 30 seconds and walking for 90 seconds. I briefly had the thought of running an ultra-marathon in March, but it was a fleeting thought. Haha. The 30 second run with 90 seconds of walking is my routine for ultra-marathons (I only ran one).
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  #4958  
Old 01-15-2022, 07:21 AM
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wow. one ultra- cool
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  #4959  
Old 01-15-2022, 11:44 AM
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I’m sure you can do an ultra marathon, anything ultra is made for you. You’re a machine!

I had back spasms when I was on AAS.
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  #4960  
Old 01-15-2022, 01:19 PM
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Iím sure you can do an ultra marathon, anything ultra is made for you. Youíre a machine!

I had back spasms when I was on AAS.
Thanks MG. I assume you were using anavar. It is the worst for me when it comes to back pumps.

30 minutes on the treadmill, running one minute and walking four minutes.

Incline bench press 4x8, 275 lbs x 11/5/3 (15 breath rest pause between working sets.)
Wide grip pull ups 4x8, BW + 60 lbs x 14/6/4 (15 breath rest pause between working sets.)
Z-press 3x8, 165 lbs x 8/4, 145 lbs x 5, 125 lbs x 6, 105 lbs x 8 (15 second rest pause between the working sets at 165 lbs then decided to just finish it off with a drop set.)
Decline dumbbell fly 1x10, 60 lbs x 20/11 (15 breath rest pause between working sets.)
Dumbbell fly stretch 60 seconds
Reverse grip barbell row 1x10, 275 lbs x 13/8/6 (15 breath rest pause between working sets.)
Pull-up stretch 60 seconds
Behind the back shrugs 1x10, 275 lbs x 20/18 (15 breath rest pause between working sets. I could have done more on the first set, but I chose not to wear straps, causing my grip to fail before my lats.)
Hanging lat stretch 30 twists
Cross body band stretch 60 seconds
Band handcuff stretch 60 seconds
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