Babys first slin run

[IronLion2]

This weekends workouts;

Friday:
Dynamic Pec Extension
Dynamic Lat Pull
Pullover 1x20+
BB Incline Press 2x8-12,1xRP
T-Bar Row 2x8-12,1xRP
Cable Incline Fly 1x8-12,1xRP
Cable 'Dante' Rope Row 1x8-12,1xRP
Cable Rear Fly 1x8-12,1xRP
BFR Cable Bicep Flexion 1xRP
BFR Cable Tricep Extension 1xRP

Saturday:
Dynamic Dorsi Flexion
Dynamic Hip Hinge
DB Incline Y-Press 1x20+
DB Single Leg RDL 1(each)x12-20
Smith Goodmorning 2x8-12
Smith Hack Squat 2x8-12,1xRP
Seated Rear Press 1x20+
Seated Overhead Press 2x8-12,1xRP
BFR Quad Extension 1x8-12,1xRP
BFR Hamstring Flexion 1x8-12,1xRP

First back to back workout in a while!

 

[zacharykane]

How you feeling with all that rest-pause work over the weekend? And smith hacks sound rough! I've been doing reverse band hacks lately and have been loving those. A little wonky getting to a solid working weight but worth the effort.

 

[IronLion2]

How you feeling with all that rest-pause work over the weekend? And smith hacks sound rough! I've been doing reverse band hacks lately and have been loving those. A little wonky getting to a solid working weight but worth the effort.

with the lower frequency I can get so much more recovery,36-48hrs in between every workout and im chomping at the bit when its actually time to lift.. I am getting alot more sore in the working muscle but im much less sore/fatigue/inflamed all the time. Contractions feel good.

 

[IronLion2]

A little change up, more straight sets but for some of the best reps of my life with weight I could never dream of moving with complete control!!

Friday;
Assisted Dips 140x20,80x17RP
Swiss Bar Overhead Press 115x12,135x12,185x14RP
Platform Cable Squat 315x12,375x12,405x12,455x6
Machine Chest Press 360x12,450x19RP
BFR Leg Extensions 180x22RP
BFR Cable Tricep Extension 135x19RP

Sunday;
BB Lunge/Snatch Press 85x12/20,115x12/20,155x12/20
BB RDL 185x12,245x10,275x8
BB Sumo Pull, (Quad emphasized) 275x12,365x8,405x6
DB Seated Supponated Lateral 25x34RP
DB Shoulder Press 80x12,100x17RP
BFR Hack Squat/Leg Press 70/360x20/20

 

[robertlewis034]

Its here, my time to grow, super jacked for this. I actually started today, my laptop keyboard isnt working and my camera is dead so I'll get pictures soon. Here's my routine:

AAS; 1g Test, 500 Tren, 350 Mast

Slin/GH; 4iu Blacktops with 10iu HumR pre workout, 15mg MK prebed

Pending on when I train I do a diet like this
7am GH + Slin, caffeine tab and 10mg cialis
730am English Muffin, 20g PB, 1 Banana
830am 60g HBCD 30g EAA, 20g Creatine/Glutamine, "Putin pump" lol google this shit its nuts
10am 6oz 1% Milk, 1 scoop Whey, 1 banana, 20g Creatine/Glutamine
11am 80g White Rice, 16oz Chicken, Spinach, Olive Oil
1pm 8-12oz Red Meat, Veggies
3pm English Muffin, 1 Egg, 4oz Egg Whites, 3oz Ham
7pm 2 Eggs, 4oz Egg Whites, 4oz Ham, 1/4 Avacado

Timming changes heavily with work, carbs cut in half on rest days with potatoes instead of rice and no intra carbs.

Todays workout;
A) DB RDL 3x12
A) DB Standing Row
A) DB Shrug
B) Deadlift 3x12
B) Benover Row
B) Mentzer Deadlift
C) Pulldown Complex 3x10
D) Seated Row DS 3x00
E) Upright Row 3x20
E) Rear Snatch Press
F) Seated Leg Curl 3x12
F) Seated Preacher Curl

Only did 5ius to start, didnt feel much so I'll jump to 8iu then 10ius. Not much to report, sitting at 8ish at 195.

Thank you for posting the log. How is the progress? Hope you are happy with the progress.

Thanks again for posting.

 

[IronLion2]

Thank you for posting the log. How is the progress? Hope you are happy with the progress.

Thanks again for posting.

I wish I could have had more to show for the past 4-6 months ive been using slin, ive made real tissue gains in my back and legs but not as much as id hope for. I'm at the very least much leaner and stronger while making improvements on lagging muscles.


Today:
Dynamic Warmup
Assisted Chins 120x20,60x18RP
Trap Bar Deadlift 235x10,325x10,415x14RP
Platform Cable Row 115x12,185x12,225x24RP
Platform Cable SLDL 115x12,165x12,205x16RP
Cable Bicep Flexion 80x22RP
Cable Pullover 135x19RP
Cable Shrug 150x16RP
Seated Calf Raise 140x32RP

Tuesday:
Dynamic Warm Up
DB Incline Pullover 35x20,55x20
BB Incline Bench 185x10,225x10,275x16RP
T-Bar Row 160x10,205x12,245x14RP
DB Free Fly 25x12,40x18RP
DB Free Row 40x12,55x16RP
DB Free Rear Fly 25x30RP
BFR DB Curl/Kickback 35/30x20

 

[IronLion2]

Metformin's super dope if you can figure out how to keep your gut flora up, upped my fiber intake to feed the gut bacteria and my stomach is a fking machine. Added in the mk, more than originally planned like 20mg ever night, never fails to make me look bloated but oh well its cold and im trying add new tissue. Weight 223 fasted, looking close to 14% bodyfat but this shit will drop quick.

 

[IronLion2]

Shutting down deadlifts and front squats for the year, too much coxal loading and/or rounding of the shoulders. I believe for a physique athlete this would cause aesthetic issues plus it just takes too much to recover from thus limiting gains for other muscle groups. Will replace with more block pulls, romanian deads, sumo pulls, and hack squats.

I look fairly lean for a bulk on days where I'm not eating a ton, so I'm not the fatty 14% I had once thought. So this looks like it will be a solid 16 week bulk. As I mentioned last post, cycling through between going to crazy load straight sets to help break plateaus than following up in coming weeks with crazy volume rest pause sets, should be good.

 

[zacharykane]

You ever look into the Thompson Bow Tie for your shoulder rounding? Might be worth while if those are exercises you enjoy doing. I pretty much recommend that thing for anyone though that spends any appreciable amount of time at a desk or on their phone.

Shutting down deadlifts and front squats for the year, too much coxal loading and/or rounding of the shoulders. I believe for a physique athlete this would cause aesthetic issues plus it just takes too much to recover from thus limiting gains for other muscle groups. Will replace with more block pulls, romanian deads, sumo pulls, and hack squats.

I look fairly lean for a bulk on days where I'm not eating a ton, so I'm not the fatty 14% I had once thought. So this looks like it will be a solid 16 week bulk. As I mentioned last post, cycling through between going to crazy load straight sets to help break plateaus than following up in coming weeks with crazy volume rest pause sets, should be good.

 

[IronLion2]

You ever look into the Thompson Bow Tie for your shoulder rounding? Might be worth while if those are exercises you enjoy doing. I pretty much recommend that thing for anyone though that spends any appreciable amount of time at a desk or on their phone.

Lol everyday. I'm working as a first responder now and have been on the fence about using one all day at work.

 

[IronLion2]

Going through this log shows me how shitty and all over the place the last few months have been, which is good cuz I'm finally in a rhythm with a program thats working.

Today's scorcher:
DB Lateral 20x20,35x14/9/6
DB Stationary Lunge 35x20,50x20
BB Seated Pin Press 135x10,185x10,225x6/4/3
Hack Squat (quad partials) 225x10,275x10,335x8/6/4
Chest Press 360x12,450x10/8/6
Leg Press (quad partials) 550x20,700x14/10/7
Landmine Push Press 90x20/12/8

Yesterday:
Reverse Hypers 50x20,90x20,115x12/10/8
Assisted Chins 160x20,120x16/12/10
BB RDL 185x12,225x12,275x12
BB Rack Pull 225x12,315x12,405x10/9/6
Seated Pulldown 180x12,220x13/6/3
Seated Leg Curl 200x12,240x10/7/5
Seated Curl 45x16/12/6
Cable Upright Row 115xDS

 

[mruniverse2020]

So I can see you use cialis every day, do you feel any positives effects?

 

[11111]

You ever look into the Thompson Bow Tie for your shoulder rounding? Might be worth while if those are exercises you enjoy doing. I pretty much recommend that thing for anyone though that spends any appreciable amount of time at a desk or on their phone.

great recommendation zach. A friend bought one and ended up not using it and gave it to me. I've been wearing it now for about 6 months every day and I love it. My shoulder girdle/back, etc... feels amazing... I wear it under my dress shirt for most of the day at work.. Nobody can even tell I'm wearing it. As a result my posture has never been better. Everything feels A LOT better in the gym as well...

Great investment for pretty much anybody IMO..

 

[IronLion2]

So I can see you use cialis every day, do you feel any positives effects?

Just amthe pump, no stuffed up head after. My BP is very good but I dont think theres correlation there.

 

[IronLion2]

When it comes to the lower body, I'm really working on execution more than anything, honestly I've lowered the load and my body is thanking me. Ive had nagging patella pain which I figured was just inflammation, wrong it was from poor ratio of strength in the inner vs outter quad and lack of posterior stability. Lifting like a gym bro for too long did some damage to my mechanics, it's been a long process building my posture and ROM to ideal standards.
TL;DR look at the bigger picture and not the log book.

This weeks workouts;
TF= technical failure
MF= mechanical failure
FF= fatigued failure
All sets to failure with 10-60 second rest increment

BB Snatch Press 2xTF
BB Good Morning 2xTF
Platform Hatfield Squat 3x12,3xMF
Machine Shoulder Press 2x20,3xMF
Machine Leg Curl 1x20,3xMF
Machine Leg Extension 1x20,3xMF
DB Lateral 2xFF
DB Bent Lateral

Reverse Hyper 2xTF
Assisted Chins 2xTF
BB Banded RDL 2x12,3xMF
BB Underhand Row 1x12,3xMF
Seated Leg Curl 1x12,3xFF
Seated Pulldown 1x12,3xFF
Seated BB Curl 1x12,3xFF
DB Upright Row 2xFF
DB Shrug

Pic Minor Dip 2xTF
BB Lunge 2xTF
BB Standing Pin Press 2x10,3xMF
Hack Squat 2x12,3xMF
Chest Press 1x12,3xMF
Leg Press 1x20,3xMF
BB Closed Grip Bench 2xFF
BB Reverse Grip Bench

Cable Cross-Body Row 2xTF
DB Incline Pullover 2xTF
BB Incline Bench 2x10,3xMF
BB Rack Pull 3x10,3xMF
DB Decline Fly 1x12,3xMF
DB Single Arm Row 1x12,3xMF
BB Half Curl 2xFF
BB Skull Crusher

 

[IronLion2]

my time with insulin has taught me its value to truly utilize energy and recovery from the work out, my recovery and working output are all up. But its also taught me I likely need less carbs when the insulins not active. I'm going to continue to do a heavy surplus of calories as I'm not that fat yet and I'm making good progress, but I imagine I can make BETTER gains while staying much leaner by running lower carbs. I'll be excited to try this method in the spring.

 

[IronLion2]

FYI t3 means you need more carbs. I figured that be true, but not to this magnitude...

 

[IronLion2]

My hct is fucked, noticed swelling in my hands and bags under my eyes abnormally. Ran a blood test and hot damn i need to give blood. Always check your shit boys.

 

[IronLion2]

I'm getting better at this HIT thing, dusty says shut off your brain to get the intensity up. Ive been focused on breathing in between sets to stimulate para CNS and then shutting my brain off before and going past failure.

Reverse Hypers 1xTF
Banded Hip Hinge 1xTF
Banded BB RDL 2x8,2xWM
Seated Overhead Row 1x8,3xRP
Seated Leg Curl 1x8,3xRP
DB Curl 1xFF
Cable Pullover 1xFF

Cable Cross Shoulder Rotation 1xTF
Swiss Bar Closed Bench 2x8,2xWM
Leg Extensions 1xTF
Leg Press 2xTF
Chest Press 1x8,3xRP
DB Tricep Kickback 1xFF
DB Seated Lateral 1xFF
DB Seated Partials

Single Leg Curl 2xTF
BB Seated Snatch Press 2xTF
BB Good Morning 2xTF
BB Hip Thrust 2xFF
BB Lunge
BB Low-Bar Squat 2x8,2xWM
Leg Press 1x10,3xRP

BB Pullover 1xTF
BB Bench Press 2x8,2xWM
BB Bent Row 2x8,2xWM
DB Decline Fly 1x10,3xRP
DB Chest Supported Row 1x10,3xRP
Dips 1xFF
Chins 1xFF

 

[IronLion2]

Fat gains are coming almost exclusively as visceral fat. Putting down like 400-500g of carbs with pre/post 30iu shots of HumR, about 100-200g for the rest of the day. Been taking my BG in the am fasted and post diner, 78 fasted and usually 85-100 Post. Not too bad considering 12iu GH and 175mg MK every week. The metformin is here to stay.