BG Fitness Fanatics II: We Work Out

[Milkster]

https://examine.com/search/?q=Fish+oil

[Delayed]

I take fish oils, the older you get the more benefit you'll see from them. 3.5g a day. I took glutamine for a while, but didn't notice any actual difference before or after stopping it.
Most vitamins are bunk to take, but there is some benefit to them, especially if you're diet is anything less than perfect.

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[Gustave]

Picked up road Cycling recently. Now I understand how Cream stayed so slim.

[Yabby]

Based on his posts, it is 10% bike, 90% not being able to afford to eat.

[Milkster]

I'm going to be hijacking this thread as my personal training log.

[Yabby]

Sounds good, would be nice to see others training. I've been doing this strength training program from one of the powerlifting trainers at my gym(He got second in masters this weekend). He has pretty much told me to stop doing so much "Fucking cardio" if i want my size to go up. First, 12 weeks went well, got back all my losses from COVID streathwise, and now starting the second 12 weeks to try and move up before my next cut. Been bulking for about 7 months now.

[Meresgi]

Anyone doing TRT in here? Been on it for about 7 months now and upping my dose to .3mL for 200mg test twice per week and probably taking Arimidex now since my estrogen hit 55ng/dl which is roughly 20 too high. Got 1mg per week to take of it, so hopefully doesn't tank my levels crazy low, ive read horror stories of people with shit doctors prescribing like 1mg per fucking day of it. So far though feel tons better since I started. My test was at like 224 when I started and now up to around 558-580

[Gustave]

Friend talked me into start road cycling after the achiles rupture. No time to lift now since I'm riding 10-12 hours a week to keep fitness up enough to no get dropped by the faster guys. Zwift and a trainer help along with plenty of netflix and audio books.

[chazzyphizzle]

im cruising at 150ml a week, blasted 500/week for 6 months initially, been cruising about a year now. i feel a bit better moodwise and definitely better strengthwise. luckily i havent had any gyno run-ins. im not sure if i'll ever blast again, even though i know 500 isnt that crazy of a blast anyways

[Milkster]

Back/biceps Day:
Rack pulls: 135 x 10, 225 x 10, 315 x 10, 405 x 10, 3x495x8~10
Neutral grip lat pull down: 100 x 15, 130 x 15, 150 x 15, 170 x 15, 4x200 x 12
Low lateral row machine: 90 x 12, 140 x 12, 180 x 12, 4x230 x 12
Single Arm cable row: 40 x 12, 50 x 12, 4x60 x 12,
Pull-ups: 10, 10, 9
Ez bar cable curl: 40 x 15, 60 x 15, 80 x 15, 100 x 15, 3x 110 x 15
Started crashing and didn't finish biceps

Pinned: 300 mg Test E, 150 mg Test Prop, 300 mg Deca and EQ.

[Yabby]

What is the goal of the rack pulls? I know what they are used for powerlifters, but I don't think I've seen a bodybuilder doing them.

[Milkster]

I like to lift heavy and they help my deadlift plus they're unparalleled for the lower back

[Meresgi]

What is the goal of the rack pulls? I know what they are used for powerlifters, but I don't think I've seen a bodybuilder doing them.

rackpulls are crazy good for trap development. For powerlifting they help out with better deadlifts, for bodybuilders it's amazing trap,lower back and some upper back development. Especially amazing if your gym doesn't have a plate loading machine for shrugs, because fuck gripping 200lb dumbbells per hand.

Milkster, have you used the pulldown/row attachments like these? https://www.amazon.com/BalanceFrom-C...4314635&sr=8-5

Fucking amazing.

[Ayn]

I'm dreading going back to the gym and seeing how much I've lost in terms of strength. Been sticking with running/body weight exercises, but I miss being in the weight room.

Thinking of starting back next week if I figure out what my gym's doing.

[Zealot]

I'm going to go to the gym now and just mimic what Milkster did, will report.

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[Guitarman]

If i didn't have my adjustable dumbbell set i'd have been lost during this whole thing. think i even gained strength since i've been lifting more often. Best gift i ever got.

[Meresgi]

btw good link for how much you should be hitting each muscle per week:

https://renaissanceperiodization.com...de-central-hub

Helped me set up my PPL routine.

[Yabby]

I'm going to go to the gym now and just mimic what Milkster did, will report.

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If you do his last sentence you will explode in size lol.

[Zealot]

Some notes:

My gym only has a Smith machine, not a rack cage, so I assumed no weight from the bar when doing rack pulls and only counted the plates
The lat pulldown machine was taken so I had to use the double pulley one
The pull-up bar was taken so I skipped it until the end

Rack Pulls:
130x10, 140x10, 160x10, 180x10

Neutral Grip Lat Pull Down
60x10, 70x10, 80x6x2

Low Lateral Row Machine
90x12, 130x10, 180x8, 230x3x2

Single Arm Cable Row
40x12, 55x12, 60x12x3

EZ Bar Cable Curl
40x12, 50x10, 55x10, 65x4

Pull Ups
1, 1, 1, dead


1 overflowing scoop of Gold Standard Whey Protein Powder, Double Chocolate.

[Milkster]

Shoulders:
Overhead Press: 45 x 10, 95 x 10, 135 x 10, 155 x 10, 3x175x 10. I've gotten so weak at overhead pressing. It's sad.
Giant set:
Seated lateral raise: 4x15x 15
Standing Underhanded front raise: 4x15 x 15
Rear delt fly: 4x15 x 15, 3x20

Single Arm cable lateral raise: 5x 15
Face pulls: 5x 20

Going to do some more Shoulders tomorrow when i do arms.