Nasty, Freaky, Ugly Size

[montego]

Upper Muscle Rounds

Machine Pulldown - 110kg*26, 23

Hi row wide grip - 160*23, 110*23

Decline Hammer - 270*22, 180*23

Dual handle cable front raise - 50*24, 22

Cable curl - 90*28

Bb curl - 65*25, 22

Dip Machine - 180*27, 24

Hanging knee raise - 15*5

Vacuum stretch - 5*15 seconds

 

[montego]

Lower Muscle Rounds

Squat machine (feet close toes out) - 240*26, 24

Romanian split squats - 35*24

Seated leg curl - 100*23(+1)

Sissy Squat - orange band*23, 21

Calf press - 240*23, 22, 22, 21

Spider Curl - 60*24, 22

Quad emphasis today. This squat machine really let's me drill my feet down and rotate my knees out so it blasts the sweep well. I'm still doing the Sissy Squats on the leg extension machine which kills a little ROM but it's getting the job done.

I noticed my arms look like they have down sized for the first time today. I know it's an optical illusion since I'm growing, they're still measuring 19.5 without a pump, but I don't like it lol.

 

[d2r2ddd]

What is vacuum stretch?

 

[montego]

What is vacuum stretch?

Saw this on Dante Trudels IG.

You stand close to a wall, about a foot or two away with your feet, put your hands in a diamond shape about forehead high. Lean down and blow out all your air and vacuum in. Then keeping your hands in place you stretch back up and back through your ab***en.

Takes some practice but, you can feel your ab***inal wall contracting and then stretching out.

Just some extra work on keeping the mid section tight.

 

[zacharykane]

I started adding these into my routine after I saw that as well, definitely helps redevelop some mind-muscle connection with the abs and keeping them tight!

Saw this on Dante Trudels IG.

You stand close to a wall, about a foot or two away with your feet, put your hands in a diamond shape about forehead high. Lean down and blow out all your air and vacuum in. Then keeping your hands in place you stretch back up and back through your ab***en.

Takes some practice but, you can feel your ab***inal wall contracting and then stretching out.

Just some extra work on keeping the mid section tight.

 

[montego]

Update sent in.

Was back to 251 this morning.

I dunno if it's my mind playing tricks on me but, I look as full as a fucking house right now lol.

Been spending around fifteen minutes each day working on the rear relaxed. Found a middle ground to work with for now but, I'm still not opening up all the way.

I wasn't holding my shoulders up and square to start, they were dropped down and forward since I've got shit posture. Bringing them back to where they should be brought out the thickness in my upper back that I was not showing.

Rest today.

 

[montego]

Upper loading

Shoulder was feeling decent so I took it for a spin. Haven't done any Incline or overhead pressing in about 4 weeks so the shoulder press was way down and I was being cautious.

One arm Bb row - 180*12(+2) 180*9(+1)
Meadows - 130*13(+10 lbs, +2 reps)
Incline hammer - 360*10, 8
Incline DB fly - 30*20, 17
Star shoulder press - 270*10, 8, 7
Incline rear delt fly - 35*20, 15
Cable curl ss tricep press down - 90*15/13/12 90*20/17/16
Hanging knee raise - 4*15-12

Feeling good.

Coach left everything alone this week. This past set of pics I was so much fuller and tighter then the start. That could have been from the mini vacation but, I think it's the food. We'll assess again on Monday.

 

[montego]

Kinda full today

 

[montego]

Calories and macros for anyone interested. I don't count them but decided to add em up and share.

Training days -

5250 cal

358p

580c

167f

Off days -

4268 cal

372p

371c

145f

 

[montego]

Upper Muscle Rounds

Cybex Pulldown - 250*26(+20lbs,+2reps),260*23
Incline bench DB row - 65*26(+5lbs,+2reps),65*23
Dip Machine - 320*23(+20lbs), 295*22
Machine lateral - 110*26(+3)
Kneeling machine lateral (same machine just kneeling on pad bent over to hit more rear delt) - 70*24
Ez bar curl - 80*23, 22
Hanging knee raise - 4*15-17
Triceps v bar bent over - 80*24, 23

Strength is getting a little out of hand. I'm getting so much stronger week to week its becoming hard to keep up with the progression. Good and bad I guess.

 

[d2r2ddd]

shld be a good thing as long as yr joints able to take it

 

[montego]

shld be a good thing as long as yr joints able to take it

So far not bad.

I'm more concerned with tendons and ligaments though like you sure mentioned.

I've increased an average of 25-35% on my lifts across the board within the last 6 weeks. That's a pretty big jump

 

[Victory]

You look great. Yeah be careful with big jumps in strength and try to control the increase. Although there is no better feeling in the gym!

 

[montego]

Taking an kinda unscheduled rest day.

Was supposed to be lower muscle rounds but, I'm going to take the day off training since I'm off work as well and I'll work in the morning and possibly be able to train tomorrow.

I need the rest though. With my strength climbing as fast as it has and the lack of a cruise week as planned, it'll do me some good.

Coach increased food last update. The difference from the previous week where I didn't work, to the week I did work was very noticeable in how full I was.

The tricky part is, not knowing my schedule it's hard to say every week I'll need X amount of calories. It'll be a little up and down since food is high but, it'll all work out.

Feeling good overall. Shoulder held up fine with the pressing so a couple more days rest for it will probably get me back to 100%. Left knee is aching but, it'll be fine as well I'm sure.

Just getting going. Let's see what happens in another month.

 

[montego]

Fifth meal

 

[montego]

Fucking knee isn't happy. High rep leg day but went lighter then usual. It's a constant nagging pain in the left knee when it's bent right around the top of the knee cap. I'm not even sure when I aggravated it but it's being a cunt.

Safety Bar squat - 316*25, 22, 17

Close stance leg press - 180kg*21, 19, 15

Seated hamstring curl - 120*21, 19, 15

Calf press - 180kg*25, 23, 21, 19

Abductor - 110*25, 23, 22

Ab machine - 145*20, 20, 19, 17

Vacuum stretch - 4*10 seconds

 

[montego]

Upper loading

Chest supported t bar - 5 played *7, 4*10
Seated neutral grip low row - stack *11, rest pause 6
Decline Bench - 275*11(this was very shaky for some reason so I didn't increase) 275*10
Seated Incline fly - 20*25, 19
Star shoulder press - (last session was my first go back to this in five weeks and it was 270*9 I think) 360*12(+1), 360*6

Finished with some rear delt flys and cable curl tricep press down super sets.

Good session today. Very full lol. I've officially got the big bubbly insulin look going [emoji6]

 

[montego]

Lower loading today. Will try to work around the knee but, probably won't have much choice but endure some pain.

Feeling good. Feeling strong. Feeling full.

Work has kicked my balls in since Saturday and the scale has dropped as of this morning after another increase in food last week but, we grind on.

Gonna train then get started on client check ins so, long day ahead... Hoping work doesn't call me to save the day again [emoji6]

 

[montego]

Pushed through the knee. Wasn't as bad today as muscle rounds.

Didn't increase weights at all from last rotation but beat reps. Changed up the widowmaker to a lighter weight and closer stance to push back on the heels more and take some weight off the knee to. Also switched up he quad movement to single leg press using a rest pause set. I forgot to train Calves though. Got in the zone and forgot.

Safety Bar squat - 455*13(+1), 455*10(+2)
Duck squat widowmaker with safety bar - 185*20, 18
Snatch grip Rdl - 315*12(+1), 315,10(+1)
Single Leg press RP - 80*11,8,5
Adductor - 150*12, 11
Abductor - 150*13, 10
UPPER PUMP

Light in the spot I pose after training went out so the lighting is different. Legs are filling back up pretty well. Front relaxed is my worst shot by far and it's getting better.

Just doing the fucking work.

 

[d2r2ddd]

Yr quad pump is sick!