Long Off-Season to Classic D Class Weight Cap

[Slowww]

purely nutrition wise i think 0.5g per kg bodyweight is medium.

where you're at is with 0.25-0.35 per kg bw is probably on the lower end

and i think 1g per kg bw is really pushing it high, somewhere 0.6-0.8g per kg bw is high

i push very many farts out above 0.5g per kg so i never go above there i think you and me have same "digestion" problems haha. im 100kg so 50g fats is my max and im even lower in bw because im injured rn

Yeah haha that makes sense, I think from American perspective this is still moderate though because we are fat fucks— even recently hearsay this 80-100 as moderate from. American Bb coaches so I based it off of this.

Before was on the moderate-high for rest days to get very low carbs in, but yeah the gas and so on was not cool for my wife and she made it known. Training days have always been 20g added and never have any digestive issues, farts, and so on.


I bet if you slightly lowered it then you would probably get rid of some of that problem, or if you did maybe it will take a bit of time to improve. Stool quality and regularity also is much better too. Idk how some people push the fat up so crazy lol.

Damn bro you alright? What happened?

 

[dinfar1337]

Damn bro you alright? What happened?

yeah for the fart talks i think its individual but for me above 50g is no go zone.

for the injury part, it just so happened. i was training arm day, last set of biceps i go to pick up the weight, i pick it up from the rack about to do my dumb bell curls and mid way picking it up my arm just gave up and i felt a sharp pain in my elbow although it was not that big of a pain.

it was 16kg i picked up and i train biceps really light always works for me for best growth. dont really know how to injury happened but im assuming it delayed onset injury from prior tricep work that day.

i always control my weight, no ego lift way longer than 3-4s negative and squeeze 2-4s at the top aswell no swinging uncontrolled movements.

estrogen & bloods is good so no indication of any joint pain or issues or anything at all. i was just really unlucky

 

[Slowww]

Monday: legs1
Weight:104.6kg/230.6lbs

Moving numbers up, working back to peak strength pretty quick. Coach did a form check last week so I added more rom, control and pause to leg press. Pushing the leg press hard with training partner since I won’t hurt myself going to failure.

Done in this order

Nautilus Adductor Superset abductor

3x25 110lbs + 3x26 120lbs


Nautilus Seated leg curl

1x12 Ramp 70 to 160lbs
Fail at 1x9 190lbs

Working to failure
2x6 190


Nautilus leg extension

1x20 RAMP 20 to 130
Finisher 1X11 160

Hammer strength Leg press

RAMP 12 to 280
COMPLETE 1x11 320kg/705lbs



Nautilus Hack squat

1x8 240kg
1x12 160kg


Cybex vertical single leg curl

Rep Goal 30
10kg 26/4


Bulgarian Split squat

1x12 100kg
Drop set
1x9 40kg

 

[Slowww]

yeah for the fart talks i think its individual but for me above 50g is no go zone.

for the injury part, it just so happened. i was training arm day, last set of biceps i go to pick up the weight, i pick it up from the rack about to do my dumb bell curls and mid way picking it up my arm just gave up and i felt a sharp pain in my elbow although it was not that big of a pain.

it was 16kg i picked up and i train biceps really light always works for me for best growth. dont really know how to injury happened but im assuming it delayed onset injury from prior tricep work that day.

i always control my weight, no ego lift way longer than 3-4s negative and squeeze 2-4s at the top aswell no swinging uncontrolled movements.

estrogen & bloods is good so no indication of any joint pain or issues or anything at all. i was just really unlucky

Damn bro that’s crazy. Hope whatever you do to get it to recover goes well. Elbow injuries are a real pain since they effect so many movements

 

[Slowww]

Tuesday: pull
Weight: 105.6/233lbs

Diet staying the same, going to tighten up a week. Still consistently overloading every single movement.

Nautilus single-arm lat pulldown to chest

2x10 70kg



Max pump chest-supported T-bar row

2x8 100kg

1× 15 60kg



• Pendlay barbell row

2x10 80kg

1x15 60kg



Matrix hammer row

2x10 100lg





• star trac: total delts

1×12 3p

1×20 2p + 10 1p



• hammer strength single-arm preacher curl –

RAMP 12 to 25

1x8 30kg

back-off 20 (rest-pause) 15kg



• incline hammer curls –

2x8 25kg

1x12 (1/2+1) 12.5kg

 

[dinfar1337]

2x10 80kg

1x15 60kg

i see you do alot logging like this

is 2x10

and 1x15 after dropset or pump sets?

and i guess when u do it before its warm up sets and failure afterwards?

i've found the middle ground of 8-12 reps on everything besides shrugs but just interested if i'll one day switch things up and copy some of your training

 

[Slowww]

i see you do alot logging like this

is 2x10

and 1x15 after dropset or pump sets?

and i guess when u do it before its warm up sets and failure afterwards?

i've found the middle ground of 8-12 reps on everything besides shrugs but just interested if i'll one day switch things up and copy some of your training

The 2x10 is work sets 10 sets prior to total failure, so I tried another rep but couldn’t complete. Once I get to 10 I will increase weight and lower reps to 6 or 8 to total failure.

1x15 is a back off. So also to failure but higher rep. Then often this is not a straight set but I will comment if it has an intensifier, like rest pause, Myo reps, or drop set, so 2-4 times to failure.

I don’t count warm up sets but I generally do 25% x8 50%x6 75%4.. if Im going really heavy then 90%1, but this is not so far into off season where I am touching what I consider heavy.

I also like 8-12 but I feel like I really thrive on 6-8 especially when it’s simple compound movements. & for small muscle groups I prefer 12-20. I like higher 8-12 and especially higher for back because I want to approach back with a bit more nuance, and I don’t want to engage my obliques and grow my waist more than necessary. But of course i will just do what my coach programs regardless of “like”

Try if you like, but it’s definitely not everyone’s cup of tea haha. To be honest some of the movements and sets/reps structure are not even what I would prefer to do, but it’s better to do what gets results than do what you like in my opinion. So if I respond well to it, maybe it doesnt have to be unicorns and rainbows, fun and shit. We’re not blasting gear for shits and giggles

 

[Slowww]

Wednesday: push
Weight: 106.6kg/ 235lbs

feeling good. Matching PR lifts on push day now for volume and joints feeling great. Next I will start going for max load again. Im for sure gonna set my sights on 180kg/400lbs on incline for reps this off season. Only 4 weeks past and im stronger than before with a long time to keep getting stronger.

Star trac lateral cable raise
RAMP 12 to 5th plate
1x10 with partials


Star trac incline
1x8 150kg
1x12 100kg



Slight incline DB press
1x9 90kg total
1x8 90kg
1x12 60kg


Startrac Pecfly Superset Startrac Stretch-push

1x13 18kg Superset 1x8 18kg
1x12 18kg 1x7 18kg
1x12 16kg. 1x8 16kg



Dumbbell lateral raises
1x15 17.5kg
1x 12 20kg
1x20 10kg



Triceps Giant set

-cable push down- overhead extension- mega grip (spreader bar sort of) push down— underhand straight bar push down

2x25/25/25/25 17.5kg



Cable French press
Ramp to 55x10

 

[Slowww]

Thursday: rest
Weight: 106.1kg/234lbs

Recovery: massage 90 minutes
some recent developments in my fitness industry side job have happened this week so bodybuilding now will have a stable income that will pay for itself. So gH dosage will be increasing soon.

 

[Almoister]

Thursday: rest
Weight: 106.1kg/234lbs

Recovery: massage 90 minutes
some recent developments in my fitness industry side job have happened this week so bodybuilding now will have a stable income that will pay for itself. So gH dosage will be increasing soon.

Lets fcking go

 

[Slowww]

friday: legs 2 (hamstrings)
Weight: 105.9kg/234lbs

Pretty happy about weekend training. recently i have also been coaching my wife, just doing her training programs and shes been consistent so shes making good progress and comes with me to gym on Saturday morning.


Today almost everything increased by weight + reps. I kind of would like to see what would happen with a gram of test or more. Feel like the progress on 750 is pretty cool though

Nautilus Adductor RAMP 15

Starting 70,100

Up to 130 x 15

Fail at 150 x 6



Nautilus Seated curl ramp 12

Start 70

Up to 170 x 7

Drop set to 100 +9 & 8 partials



Hamstring curl sets

2x10 130

1x15 100 + 5 forced reps



Cybex Vertical leg curl

1x30 25kg 18/5/4/3



Nautilus Machine RDLS 3 + pause
3x20 120kg




Nautilus inspiration leg press (wide)

Ramp 20

To 240 x 20

Fail 280 x 14

 

[Slowww]

Saturday: upper
Weight: 104.9kg/231 lbs
Getting stronger even faster now… some pretty solid PRs today. Shoulders and back responding like crazy.

Here is my blood pressure and heart rate on 1.15g of gear.
Just take care of yourself in the off season. We are starting PEDS off higher than i have before but health is still exactly the same. Honestly because there is no tren and fat burners, this is better than cut, and already with an increase of between 10-15lbs in a month depending on the day.

This whole no cardio because you can’t grow as well is real bullshit you know. Keep your heart healthy



DB run the rack in 8s

Up from 2.5kg to 20kg x 6

and back down



Precor overhead press

1x10 180kg/400lbs

1x20 100kg + myo reps 5/3





Star trac Pec dec RAMP12

Full work at 8 plates

Fail at 1x7 10

Drop set 5 plates

Static hold 60s



Mega mass hammer low row

1x8 50kg

1x15 35kg





Matrix upper back row

3x12 170kg 1m 30s rest



Hammer strength machine triceps push down Ramp 12

Start at 25kg

Finish 12 at 52.5kg

Fail at 1x8 60kg



Nautilus inspiration straight bar bicep curl

Ramp 15

Full work set at 9 plates

Fail at 11 plates



Dips

2 x failure

 

[Slowww]

Sunday: rest
Weight: 106kg/234lbs

Think the water from test is coming in.
I had to work today, so this is not fasted. After one meal, no pump. Just went to take check ins on my lunch break. Have a week off work starting Wednesday. Going to stay home, visit graves of some family members, spend time with immediate family. Dont really want to travel.

 

[Slowww]

Monday: legs
Weight :106.1kg/ 236lbs

Nasty leg day. Blew up to my last off season PR today. After pre exhaust. Next week hack will add another plate too. Training partner is pushing me pretty hard on some last sets



Nautilus Adductor superset abductor
3x23 120lbs + 3x23 130lbs


Nautilus Seated leg curl
1x Ramp 70 to 160
Fail at 200x8 + forced reps
Working to failure
2x6 190


Leg extension

Matrix
RAMP
1x20 52
to 60kg x 11 FAIL



Hammer strength Leg Press
RAMP 12 to 340 COMPLETE
FAIL & ASSISTANCE 1x9 380kg
1x100 rest pause 60kg


Nautilus Hack Squat
1x10 240kg
1x15 160kg


Cybex Vertical leg curl
Rep Goal 30
15kg 25/5


Nautilus single leg
1x13 100kg
Drop set
1x7 40kg

 

[Slowww]

Tuesday: pull
Weight: 105.6kg/233lbs
Moving smooth, food and gear staying same for a bit. Just getting as much out of this amount as possible since Im getting a lot of progress out of it in the gym right now with no sign of slowing down. PR everywhere now— so I’m stronger than I was at 245-250lbs and with much better technique. Even looking at my incline videos, compared to last time Im isolating the chest better keeping the body much more still. Same can be said about basically all my movements. Coach is also very happy with progress so just keep grinding. No news is good news when it comes to sticking to the script and getting what we need from the response in the off season.


Nautilus single-arm lat pulldown to chest
2x8 80kg



Max pump chest-supported T-bar row
1x11 100kg
1x10 100kg
1× 12 80kg



• Pendlay barbell row
2x6 90kg
1x12 70kg



Matrix hammer row
2x8 120kg



• star trac: total delts
1×13 3p
1×20 2p + 12 1p



• hammer strength single-arm preacher curl –
RAMP 12 to 25
1x9 30kg
back-off 20 (rest-pause) 15kg 13/5/2



• incline hammer curls –
2x9 25kg
1x15 (1/2+1) 12.5kg

 

[Slowww]

So adding gh is blowing my weight up again


Wednesday: push
Weight: 105.7kg

Star trac lateral cable raise
RAMP 12 to 5th plate
1x8



Nautilus incline press machine
1x6 180kg p4
1x13 100kg p3 (deeper stretch)


Max pump Slight incline
2x8 90
1x15 60kg





Startrac Pecfly Superset Startrac Stretch-push
1x13 18kg Superset 3x9 18kg
1x12 18kg
1x12 16kg.



Dumbbell lateral raise
2x13 20kg
1x20 12.5kg



Triceps Giant set
-cable push down- overhead extension- mega grip) push down— underhand straight bar push down
2x25/25/25/25 17.5kg


Cable French press
Start at 30kg
Finish at 60 x 10
Ramp to 65 x 8

& abs


Thursday: rest
Weight 106.9kg/236lbs

Friday: legs 2
Weight: 106.9kg/236lbs


Adductor RAMP 15

Starting 70,100
Up to 130 x 15
Fail at 160 x 8



Seated curl ramp 12
Start 70
Up to 170 x 10
Drop set to 100 +10 & 8 partials



Hamstring curl sets
3x12 140



Vertical leg curl
1x30 25kg 20/7/3 can increase



Nautilus Machine RDLS 3 second pause
3x20 120kg




Nautilus inspiration leg press (wide)
Ramp 20
To 240 x 20
Fail 300 x 14

& calves


Im going to be closing this log soon and moving to notebooks. Maybe I’ll post updates here and there but I will be making some changes, and going to have to keep specifics about training protocol and diet physically written.

 

[Slowww]

4 years In the log books with over 100lbs gained
130 to 236lbs and basically none to the waist.
Maybe at/by the end of the decade i will have made something interesting
I have a lot of work to do because the visual effect is not great due to my height and muscle/bone structure.

 

[Slowww]

108.1kg/238lbs
Gh increased, holding a little more water. Weight increased a lot

 

[Slowww]

Now at fasted 109kg—240lbs. Walking around at about 245. Im not far from my previous heaviest weight… and this is just finishing up my reverse, no high days, no ment, no Lantus. Actually if I was running my full off season cycle Im sure I’d gain a couple pounds from the ment, so I will have a whole lot of space to grow. Im still super hungry. Borderline feel like starving, so by the time I have to force feed I will probably be 260+. Will see Sunday for this check in if glutes still have any striations or if im fully a fatty

 

[Almoister]

Insane u can bringe the shoulders from that to this