SB labs cycle log

[heavyhitter]

Looking good Heavy! Your log and all the delicious food! You know I like porn! Lol. Keep up the good work! I have been using my new Air Fryer (found Avocado & Grapeseed oil pump sprays) basically doesn’t add even a gram of fat , a lot of stuff I don’t use anything. I still have a hard time straying from the grill and oven, but it does give a different texture. Kick Ass and let’s have a better 2022! Bless you .

Max

I love my air fryer and use it all the time too

 

[heavyhitter]

Alright alright alright. Today was back day. My favorite part to train. Eating was on point yesterday and I managed to fit in some extra food which I’m happy about. Here was today’s workout

Single arm barbell row:3x10 with 60 pounds on the bat
Prone rows:4x10 with 2 25s and a ten per side. These are hands down my favorite back exercise and if you can find a way to do them you should. Here’s a video showing how I set them up
Angles 90 dante rows :2x10 plus triple drop set
Chest machine supported row:3x10
Dumbell shrugs with 3 second hold at contraction. 1 set of 14 with 80s

 

[heavyhitter]

This was what’s for dinner. This chuck roast was rubbed with carne asada seasoning and smoked on 225 for 6 hours. Was then shredded and made into burritos. Delicious

 

[b-boy]

Weight this morning was down to 213. Not sure why I haven’t gained anything, but I am leaning out and getting stronger so I guess that’s good. Protein will be in read by 20 grams a day and we’ll see what happens. I got some gnarly heartburn earlier from my zinc capsule which made it impossible to finish my first meal. This was supposed to be 5.5 ounces cocked chicken breast and 260 grams of rice. I ate the chicken but just couldn’t stomach the rice. I had a 25 gram protein shake 20 minutes later to at least get something.
Today was legs and here’s how it went
Today’s leg workout

Lying curls:1 set of 10 and 1 rest pause set of 10/6/3
Knee extensions:1 set of 10 and 1 rest pause set of 12/6/4 and as many partials as I could manage
Hack squats:3x8 last set (pictured)was with 250 plus whatever the sled weighs.
Leg press:3x10 with close foot stance followed by a widowmaker with 3 plates and a 25 per side for 20 reps
Banded stiff leg deads:4 sets of 10
Walking lunges:as far as I could make it for one set. Came out to 11 reps per leg
Also finally figured out how to upload a video

How are you getting 250? 2x45 lb plates a side and a 10 lb and 5 lb plate per side correct? 210 lbs?
Anyways man you have a shit load of growth potential in you cause you have a huge ceiling for strength growth. Fuck brother if you are going to take drugs then do everything to OPTIMIZE those drugs, as in food and training, shit man there is a lot of room for improvement in strength thus size so I really expect you to fucking GROW in the coming weeks, at your biggest if you would have gotten brutally strong you would have kept so much more muscle than you have now, hell I have had numerous surgeries over the years and NEVER have I deflated much cause I built a lot of tissue through strength that it isn't going anywhere, I may lose 10lbs at the most not training. With the amount of gear your taking here is your opportunity to get STRONG and as long as you stay in a 8-15 rep range at all times your chance for injury should remain very small.

 

[heavyhitter]

How are you getting 250? 2x45 lb plates a side and a 10 lb and 5 lb plate per side correct? 210 lbs?
Anyways man you have a shit load of growth potential in you cause you have a huge ceiling for strength growth. Fuck brother if you are going to take drugs then do everything to OPTIMIZE those drugs, as in food and training, shit man there is a lot of room for improvement in strength thus size so I really expect you to fucking GROW in the coming weeks, at your biggest if you would have gotten brutally strong you would have kept so much more muscle than you have now, hell I have had numerous surgeries over the years and NEVER have I deflated much cause I built a lot of tissue through strength that it isn't going anywhere, I may lose 10lbs at the most not training. With the amount of gear your taking here is your opportunity to get STRONG and as long as you stay in a 8-15 rep range at all times your chance for injury should remain very small.

It’s 2 45’s a 25 and a ten per side. These 25 pound plates are small. And ya you’re totally right. Strength has been coming back faster than size has so far. But I’ve been slowly increasing food amounts to take advantage of the training and drugs. I find that if I make large increases in food too rapidly I end up stalling progress because my ibs can’t handle it. But a few grams of protein and 20-30 grams of carbs every week or so I can tolerate and adjust to. I didn’t eat, use drugs, or train at all for nearly 1.5 years. I’ve got a lot of making up to do

 

[b-boy]

Intensity!
I always preach intensity! It is the true key to growth thru training coupled with progressive overload, but I rate intensity number ONE!
Here is a video of me I think August of 2020 (the gym in the video is no longer open) this gym had a partial back hack-squat like what your using... now note I no longer am trying to get huge as I don't EAT to achieve that goal and juice to achieve that goal, my goal is to keep every ounce of muscle I have no matter what! There is a huge difference in intensity between our sets (nevermind poundage used). I'm not trying to hog your log here I am honestly trying to help you improve to get the most out of this cycle that you can squeeze out and that path seems to point to training as that's where I see the chink in your armor.

 

[heavyhitter]

Actually you may be right. I can’t read the plate in the video but it might be a ten and a 5?

 

[heavyhitter]

Intensity!
I always preach intensity! It is the true key to growth thru training coupled with progressive overload, but I rate intensity number ONE!
Here is a video of me I think August of 2020 (the gym in the video is no longer open) this gym had a partial back hack-squat like what your using... now note I no longer am trying to get huge as I don't EAT to achieve that goal and juice to achieve that goal, my goal is to keep every ounce of muscle I have no matter what! There is a huge difference in intensity between our sets (nevermind poundage used). I'm not trying to hog your log here I am honestly trying to help you improve to get the most out of this cycle that you can squeeze out and that path seems to point to training as that's where I see the chink in your armor.

I appreciate any and all advice. That was a helluva set. This hack squat machine is relatively new to me so I’m trying to get the feel of it. I’ve only ever used the ones with the sled and shoulder pads so this feels kind of odd to me. The leg press sets afterwards we’re definitely more intense. I did nice slow eccentrics and the 20 rep widow maker hurt like hell

 

[heavyhitter]

Eating today has been better. My stomach is feeling pretty good. Had 30 grams of carbs from Gatorade, 10 grams hydrolyzed whey, and 10 grams eaa’s during training. Got home and had 2 harvest strawberry pop tarts for 72 grams of carbs. Waited about 20 minutes then a 60 gram protein shake(25 from egg whites and 35 from whey iso) with 80 grams of carbs from cream of rice and 30 from orange juice. Next meal was 6 ounces of 93/7 beef with 2 slices of tillamook cheddar on a bun. Dinner was 6 ounces smoked chicken roast, 2 ounces tillamook cheddar, 1 tbl guacamole, 1 flour tortilla, and 50 grams of carbs from white rice. Next meal was 6 ounces cooked chicken with some kimchi and 90 grams of carbs from white rice and 52 grams from a 32 ounce Gatorade. Next meal was the same shake as earlier but with an added tbl of avocado oil. When I get home from work I’ll have 2 eggs and some apple sauce cause it’s yummy, followed up by another shake like the last one

 

[heavyhitter]

Also, going to be having my throat stretched in the near future here due to my eosinophilic esophagitis making it difficult to swallow my food, and causing me to swallow a lot of air which makes me feel much more full than I should

 

[heavyhitter]

Eating today has been better. My stomach is feeling pretty good. Had 30 grams of carbs from Gatorade, 10 grams hydrolyzed whey, and 10 grams eaa’s during training. Got home and had 2 harvest strawberry pop tarts for 72 grams of carbs. Waited about 20 minutes then a 60 gram protein shake(25 from egg whites and 35 from whey iso) with 80 grams of carbs from cream of rice and 30 from orange juice. Next meal was 6 ounces of 93/7 beef with 2 slices of tillamook cheddar on a bun. Dinner was 6 ounces smoked chicken roast, 2 ounces tillamook cheddar, 1 tbl guacamole, 1 flour tortilla, and 50 grams of carbs from white rice. Next meal was 6 ounces cooked chicken with some kimchi and 90 grams of carbs from white rice and 52 grams from a 32 ounce Gatorade. Next meal was the same shake as earlier but with an added tbl of avocado oil. When I get home from work I’ll have 2 eggs and some apple sauce cause it’s yummy, followed up by another shake like the last one

Forgot to mention that the rice meals have 1 tbl grass fed butter on them as well. Comes out to a little more than 250 protein and 654ish carbs and whatever fat. I have to be careful with fat or it goes right through me

 

[jplahm]

Keep pushing!

 

[maxmusle1]

I love my air fryer and use it all the time too

Such a great tool for our cooking !(for bodybuilding especially). I am trying to perfect shrimp & fish tacos w avocado tacos & taquitos ! So good !

Max

 

[b-boy]

I agree on the air fryer, I use the living shit out of mine. So easy and fast

 

[heavyhitter]

Such a great tool for our cooking !(for bodybuilding especially). I am trying to perfect shrimp & fish tacos w avocado tacos & taquitos ! So good !

Max

I do coconut shrimp in the air fryer and they’re great. Chicken wings come out perfect too

 

[heavyhitter]

Ok. My schedule has settled enough that I can guarantee consistent days and times every week, and it’s time to get stronger. I’ve got a lot of it to get back. So it’s back to my old standby favorite the DC 3 way split. Here’s how I have it set up. Looking forward to progressing the logbook again
A1

Incline banded smith press rest pause

Dips RP

Dumbell flyes straight set

Smith shoulder press Rp

Machine shoulder press Rp

Lateral machine widowmaker

Dip machine Rp

Dumbell skulls Rp

Dual rope extensions ss



B1

Rack chins Rp

Angles 90 hammer pulldowns ss

Dual cable rows

Meadows row

Stretchers ss

Preacher machine rp

Barbell curl rp

Pinwheel curls ss



C1

Calf press

Lying curl rp

Nordic curl rp

Sldl ss

Hack squat

Leg press

Leg press widow maker



A2

Hammer incline rp

Smith floor press rp

Dips ss

Machine press rp

Dumbell upright rows rp

Lateral machine widow maker

Banded smith close press

Jm press rp

Overhead extensions ss



B2

Chest supported angles 90 pulldowns rp

Wide grip pulldowns rp

1 arm barbell row

T bar row

Cable pullover ss

Barbell curl rp

Spider curl rp

1 arm spider hammer curl ss



C2

Hack squat toe press

Seated curl rp

Banded Romanian deadlift

Lying curl ss

Smith squats

Lunges

Leg press widowmaker



A3

Dumbell press straight set

Flat smith press rp

Pause bench press ss

Hammer shoulder press rp

Dumbell laterals rp

Lateral machine widowmaker

Reverse grip press rp

Dip machine rp

Push downs ss



B3

Machine pulldowns rp

Hammer row modified angles 90 pulldowns rp

Smith machine rows

1 arm barbell rows

Cable pullovers ss

Dumbell preachers rp

Cable curls rp

Hammer curls



C3

Toe press

Nordic curl rp

Dumbell sldl

Lying curls ss

Leg press

Leg press machine

Leg press widowmaker

 

[MasteroniPepperoni]

I just tried my gym's linear hack squat for the first time today. Felt amazing and I can get more weight with it. Always seemed awkward before, but I am going to incorporate it now. Did some supersets for legs today

 

[MasteroniPepperoni]

Ok. My schedule has settled enough that I can guarantee consistent days and times every week, and it’s time to get stronger. I’ve got a lot of it to get back. So it’s back to my old standby favorite the DC 3 way split. Here’s how I have it set up. Looking forward to progressing the logbook again
A1

Incline banded smith press rest pause

Dips RP

Dumbell flyes straight set

Smith shoulder press Rp

Machine shoulder press Rp

Lateral machine widowmaker

Dip machine Rp

Dumbell skulls Rp

Dual rope extensions ss



B1

Rack chins Rp

Angles 90 hammer pulldowns ss

Dual cable rows

Meadows row

Stretchers ss

Preacher machine rp

Barbell curl rp

Pinwheel curls ss



C1

Calf press

Lying curl rp

Nordic curl rp

Sldl ss

Hack squat

Leg press

Leg press widow maker



A2

Hammer incline rp

Smith floor press rp

Dips ss

Machine press rp

Dumbell upright rows rp

Lateral machine widow maker

Banded smith close press

Jm press rp

Overhead extensions ss



B2

Chest supported angles 90 pulldowns rp

Wide grip pulldowns rp

1 arm barbell row

T bar row

Cable pullover ss

Barbell curl rp

Spider curl rp

1 arm spider hammer curl ss



C2

Hack squat toe press

Seated curl rp

Banded Romanian deadlift

Lying curl ss

Smith squats

Lunges

Leg press widowmaker



A3

Dumbell press straight set

Flat smith press rp

Pause bench press ss

Hammer shoulder press rp

Dumbell laterals rp

Lateral machine widowmaker

Reverse grip press rp

Dip machine rp

Push downs ss



B3

Machine pulldowns rp

Hammer row modified angles 90 pulldowns rp

Smith machine rows

1 arm barbell rows

Cable pullovers ss

Dumbell preachers rp

Cable curls rp

Hammer curls



C3

Toe press

Nordic curl rp

Dumbell sldl

Lying curls ss

Leg press

Leg press machine

Leg press widowmaker

Looks good. Crazy how the split is modified , but I like it.

On rest pause sets , basically, hit a set of given reps to failure, 12 deep breaths and repeat until you get to a given amount of total reps ? 3-4 in one essntially ?

 

[heavyhitter]

Looks good. Crazy how the split is modified , but I like it.

On rest pause sets , basically, hit a set of given reps to failure, 12 deep breaths and repeat until you get to a given amount of total reps ? 3-4 in one essntially ?

So it’s push pull legs on a 4 way rotation. Chest shoulders tri/back width, back thickness, bicep, forearms/calves, hams, quads.
Rest pause is failure, 15 breaths, failure, 15 breaths, failure. Back thickness, quads, calves, and forearms are not rest paused. Reps depends on exercise. For chest I like to fail somewhere in the 8-12ish range fir the first one. For something like biceps it would be more like 14/7/4. You only do 3 rounds. When your able to do more reps than you total number you up the weight. So maybe for chest that total number is 20. If I get 10/5/2 I’ll go for more reps next workout. But if I managed 13/6/4 I would add weight.

 

[MasteroniPepperoni]

So it’s push pull legs on a 4 way rotation. Chest shoulders tri/back width, back thickness, bicep, forearms/calves, hams, quads.
Rest pause is failure, 15 breaths, failure, 15 breaths, failure. Back thickness, quads, calves, and forearms are not rest paused. Reps depends on exercise. For chest I like to fail somewhere in the 8-12ish range fir the first one. For something like biceps it would be more like 14/7/4. You only do 3 rounds. When your able to do more reps than you total number you up the weight. So maybe for chest that total number is 20. If I get 10/5/2 I’ll go for more reps next workout. But if I managed 13/6/4 I would add weight.

Very nice and that's what I figured for the rest pause. If you do one set of rest/pause , it's hard to do much else for that muscle group lol. Nothing beats it for failure training. Much more effective than the Mentzer style when you don't have a spotter