My Post-Blast Picture
- Thread starter herrubermensch
- Start date
Thanks! I feel like I’m just now getting to the good part of my blast! Lots of room to run, and managing my “Goggin” instincts and sticking with slightly lower weights than I want, at least most of the time. Getting the tooth thing resolved is awesome. Hopefully, the white blood cell count will be normal when I do my next bloods in a couple of weeks!
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Quick update:
Chest workouts going reasonably well, though focusing more on hypertrophy than strength. Did hit 275 x 5 on flat bench, which is pretty much my limit given my shoulder issues, so the strength is there, too. Doing a lot of 30degree incline Smith machine work, setting up so that the bar grazes my chin on the way up and down and focusing on pushing solely with the upper chest, not delts and tris. After warm up, I’ll do 5x5 with 205 on the bar and get a nice pump. The incline Smith so configured becomes a bit of a concentration exercise for the upper chest. Really works for me.
Did legs today. Free squat worked up to 295 for a triple, but my resurfaced hip wobbled on the third rep, thrusting the weight onto my right knee and quad, so I backed down to 275 and did sets there. Definitely had more in me, but didn’t want to test the hip or further aggravate the knee or quad.
Afterward, did seven sets on the leg sled, working up to 810 x 5. Good pump all around. Finished with sitting leg extensions and laying down hamstring pulls. Also did the dreaded abs and walked home from the gym. All in all, a good day.
As for diet, I’ve been digging a variation of the “chicken fried rice” recipe that was posted on the board last week. I use ground chicken, onions, jasmine rice, and a few eggs, fry it all up, then use sugar free BBQ sauce and black pepper on it, and damn, that is really good. I need to calculate the macros, but with four eggs, a pound of ground chicken, and the rice, I suspect its 50-60 grams of protein and probably 100 grams or more of carbs.
Headed south to escape the concrete jungle for a few weeks, which will enable me to run outside for cardio, and the gym there is open 24 hours with usually NOONE in it other than an absolutely emaciated older woman who does an hour of cardio every day. Nice not to have to compete for equipment. While there, I’ll have my bodyfat percentage tested and report back. In December, I weight 235lbs. and had 23.8% bodyfat according to this machine. I weigh between 220 and 225 now, so I’m hoping the BF% is in the teens. We’ll see!
Chest workouts going reasonably well, though focusing more on hypertrophy than strength. Did hit 275 x 5 on flat bench, which is pretty much my limit given my shoulder issues, so the strength is there, too. Doing a lot of 30degree incline Smith machine work, setting up so that the bar grazes my chin on the way up and down and focusing on pushing solely with the upper chest, not delts and tris. After warm up, I’ll do 5x5 with 205 on the bar and get a nice pump. The incline Smith so configured becomes a bit of a concentration exercise for the upper chest. Really works for me.
Did legs today. Free squat worked up to 295 for a triple, but my resurfaced hip wobbled on the third rep, thrusting the weight onto my right knee and quad, so I backed down to 275 and did sets there. Definitely had more in me, but didn’t want to test the hip or further aggravate the knee or quad.
Afterward, did seven sets on the leg sled, working up to 810 x 5. Good pump all around. Finished with sitting leg extensions and laying down hamstring pulls. Also did the dreaded abs and walked home from the gym. All in all, a good day.
As for diet, I’ve been digging a variation of the “chicken fried rice” recipe that was posted on the board last week. I use ground chicken, onions, jasmine rice, and a few eggs, fry it all up, then use sugar free BBQ sauce and black pepper on it, and damn, that is really good. I need to calculate the macros, but with four eggs, a pound of ground chicken, and the rice, I suspect its 50-60 grams of protein and probably 100 grams or more of carbs.
Headed south to escape the concrete jungle for a few weeks, which will enable me to run outside for cardio, and the gym there is open 24 hours with usually NOONE in it other than an absolutely emaciated older woman who does an hour of cardio every day. Nice not to have to compete for equipment. While there, I’ll have my bodyfat percentage tested and report back. In December, I weight 235lbs. and had 23.8% bodyfat according to this machine. I weigh between 220 and 225 now, so I’m hoping the BF% is in the teens. We’ll see!
Me, too! When I was in my late 30s and jacked, I got it down to 14%, but couldn’t get it lower. I don’t think I’m that low yet, but that’s where I’d like to settle. Lower than that is just too much pain and agony.
Apologies for being AWOL. We’re down in VA taking a little siesta from the concrete jungle. Was hitting VERY strong workouts the first week here, but then got a damn stomach bug with a low-grade fever that kept me out of commission for the past three days… Back down to 218 lbs. and feeling very lean, but also feeling a little weak. Going to do the shoulder warmup, then heavy chest routine (takes nearly two hours) today to get back to it. I’m definitely getting leaner and more cut as this cycle progresses. I’m not eating enough to add serious bulk, so I’m just converting fat to muscle. Going to get body fat percentage measured this morning and will report back.
One note as to an exercise I have grown to love, though it is extremely challenging: DB pullovers. I do 5x8 with 95lbs. at the end of a workout, and I stand up and look and feel like a monster. If one extends one’s arms straight back while doing them, DB pullovers work the upper chest first, then lats and extensors like nothing else. I really feel they have made an aesthetic difference in my body. If I get up the courage, I’ll post pics after my workout!
NB: DB pullovers were one of ARnie’s favorite exercises.
One note as to an exercise I have grown to love, though it is extremely challenging: DB pullovers. I do 5x8 with 95lbs. at the end of a workout, and I stand up and look and feel like a monster. If one extends one’s arms straight back while doing them, DB pullovers work the upper chest first, then lats and extensors like nothing else. I really feel they have made an aesthetic difference in my body. If I get up the courage, I’ll post pics after my workout!
NB: DB pullovers were one of ARnie’s favorite exercises.
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If you flare your arms out, you get more lats. If you lock them straight, it’s more chest, but with some lat activation. At least, that’s how it works for me. Makes my chest super sore, especially if I follow it with some really disciplined cable flies.
I also don’t have a pullover machine at this gym in VA, so the DB is my only option. But I like it better than the machine anyway because it is more compound.
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