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Training to Unlock the BEAst_in_i: Road to 231

Finished deload yesterday. Feeling pretty good overall. Knee isn’t where it needs to be yet but its better. Weird place that my head went last weekend hasn’t come back. Wondering if it was one of those warning signs of reaching into overtraining

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Band Pullapart 3 x 20
Stretchy Boi Hamstring Curls 3 x 20

Spanish Squats
3 x 6 @ 90

Deadlifts
3 x 3 @ 355

Easy triples to open out the block.

Block Pulls w/ Chains
x 6, 5, 5 @ 315

So I realized after the first set that I should double check the program, and indeed it was supposed to be 3 x 5. Oh well

Chinups 3 x 5

Suitcase Carry 3 x 50’ @ 53
Hanging Leg Raise 9, 8, 8

The bulk officially started yesterday. Taking a more metered and measured approach. Less junk food more whole food. Still gonna probably have a weekly pizza with the bois but my bulk wont be based off of Big Macs and Chocolate lol. Starting with a specific baseline and will add food as needed. Main meal of the day is a lb of meat, with rice, and spinach.

Examples of what I am doing to give room to grow into this bulk. Starting with the least calorie dense protein source, chicken breast. 480 cals /lb , 40 less than pork chops and almost half of 85/15 ground beef. Protein shake is just protein and water, so I have room to add things to it to add calories ie oil or whipped cream. Breakfast is light, peanutbutter toast and bananas. So room to grow there. Needed it to be something I could have ready in a minute or two

I also got to catch up with my best friend from my childhood who I haven’t talked to in over a decade. Its crazy, he is also deep end with lifting too. Did a few powerlifting competitions, follows strongman etc…

That said I hit possibly my favorite PR EVER tonight. It was not the plan, sorry Coach. Still super excited FINALLY and truly broke through and established a new 2rm that was higher than my old 1 rep max.

Cable facepull 3 x 20
BFR DB Hammercurls 3 x 20
Band Dislocations 3 x 10

Strict Press
x 2 @ 140 (FUCK YES! FUCK YES! FUCK YES!)
3 x 3 @ 115 (Planned easy work)

Db Low Incline 3 x 6 @ 60/hand (Pause top and bottom)
NG Row 5 x 12 @ 105
Band Tricep PD x 30
DB Lateral 3 x 22 @ 10/hand
Incline Curls 3 x 13 @ 25/hand
Rear delt Flyes 3 x 22 @ 25/hand

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RoadToSHW

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#Bulkto231

U gonna do any cheating or mostly clean

Mostly clean. Majority of my everyday eating will be clean or cleanish, but will still have pizza once a week or so with the bois when we play Magic. Also not saying no to energy drinks. Had a pound and quarter of ground beef, with a half cup of rice and some spinach for my big meal yesterday. Today it was chicken, its mostly gonna be chicken until I stop gaining weight at this intake level.

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Excited for your growth and your press PR dude. Great stuff all around.

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Thanks man. Should be a fun ride.

Morning weigh in: 202

Stretchy Boi Hamstring Curls 3 x 20
Side Planks 3 x 15 sec
Tibia Raises 3 x 15

So Band TKEs out, Tibia Raises in, interesting change.

BW Chinups
2 x 7

SSB Goodmornings w/ bands
3 x 4 @ 195 // RPE 8ish

Finally something besides triples lol

Hamstring Curls
2 x 14 @ 140 // RPE 9

Contralateral Split Squats
2 x 6 @ 20

Paused each rep.

Weighted Plank
5 x 16 sec @ 20 // 30 Seconds Rest

Sled Drag @ 85 lbs
3 rounds// 2 minutes on 1 minute rest

Happy to see some sled work again. The lactate burn was pretty solid by the end of this.

Saturday:
NG Lat Pulldown 3 x 20
Bottoms up KB Press 3 x 12
Band Tricep PD 3 x 20

NG Incline Bench 3 x 3 @ 155
Wide Grip Row 3 x 12 @ 155
Dips 3 x 8
Rear Delts 3 x 13
Slightly different angle than I have been doing

DB OHP 3 x 20 @ 15/hand


Morning weigh in: 204

Band Pullaparts 3 x 20
Leg Curl 3 x 20
10 Minutes Consecutive Forward Sled Drag 45 lbs

Spanish Squats
3 x 6 @ 95
Deadlifts
x 1 @ 345 (DOH)
3 x 3 @ 365

Nice and speedy

Chain Block Pulls
3 x 5 @ 320 + Chains

Chinups 3 x 5

Pause Top and bottom

Hanging Leg Raises
9, 8, 8

Suitcase Carry
3 x 50’ @ 53

Pretty tired, long day. Need to be up earlyish.

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Just saying, my slight job change recently at least currently has reduced my stress and anxiety by a great deal. Literally the same job in the same company, just not in a toxic work environment

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That sound really good and a recipe for major gainz… play on

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Sounds good to me. Lift gains free up stress/recovery that can go towards training harder. All things lead to gains

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Wednesday

Cable Facepulls 3 x 20
DB Hammercurls 3 x 20
Band Dislocations 3 x 10

Strict Press
3 x 3 @ 120 // RPE 7.5

felt really good.

DB Incline Press
3 x 7 @ 60/hand // RPE 6.5

NG Row (Stretch Focus)
5 x 12 @ 115

Band Tricep PD x 33
Rolling Tricep Ext 3 x 8 @ 30/hand
DB Lateral Raise 3 x 15 @ 15/hand
Incline Curls 3 x 14 @ 25/hand
DB Rear Delt Fly 3 x 25 @ 25/hand


Hamstring Curl 3 x 20
Side Plank 3 x 15 sec
3 Way Calf Raise 6 reps each way 3 sets

Chinups
3 x 7 @ BW // RPE 8

SSB Good Morning
@ 200; 4, 5, 4 // RPE 6

Accidentally did 5 reps on set 2.

Split Squat
2 x 6 @ 25/hand

Weighted Plank 5 x 12 sec @ 25
Hamstring Curl 2 x 14 @ 140
Backward Sled Drag 4 rounds @ 85lbs, 2 minutes on, 1 minute off

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Training wise uneventful. It is really nice to be able to get in during normal hours. Getting off work at 6 instead of 10 makes a world of difference.

NG Latpulldown 3 x 20
Band Tricep PD 3 x 20
Bottoms Up KB Press 3 x 15

NG Incline Bench
3 x 3 @ 160 // RPE 7.5

Wide Grip NG Rows
3 x 12 @ 165 // RPE 8

Dips (SS) Rear Delt Flyes
9, 8, 8 (SS) 3 x 13

DB OHP (Pause Top and Bottom)
3 x 12 @ 20/hand

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Gym looks very empty. Did you have the place to yourself ?

I always think the same, lucky guy

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When I go later its usually just me, or just me and one other person. Last night there was one other person for most of the workout

@hugh_gilly @simo74

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