405x6, but it came slow

Tried to squat after, no dice lol.

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Back to DB bench finally. I like it. Doing 95lb/hand for ~10 reps. When I can do 3x12 I will jump to 100.

Gotta be careful with swimming + lifting. Damn near got elbow tendonitis after a long swim session.

Still not pic update ready but strong + lean. Thinking about taking a week off though.

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On the fence about DB bench. I like it, its way better than barbell w/o a doubt. The arc my hands go through is way more natural + comfortable and I'm pretty much doing the same weight on DBs as I do on the bar. But my left wrist just hasn't been the same since that fucking accident earlier this year. I'm gonna keep at it in the hopes that my wrist will strengthen up.

Weight is way down... maybe TOO far down... at around 187. Been biking in to work pretty much every other day on this new bike. I don't know if its the bike or what but the past few days my lower back + left hip has been hurting. Crank is shorter than what I'm used to so rudimentary speeds seem very high effort. Haven't deadlifted since the 11th Haven't really been sleeping well either up till yesterday. Just gonna take time off till next Tuesday.

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Weighed in at a strong 187.6 this morning.

Like I was saying in the random gym thoughts thread... I am feeling CRAZY good now after that break. I mean I came back and hit pretty much all my weights/reps... only one I missed was the last set of DB bench, cause I grabbed the inside of the left DB and my left thumb/wrist are still weak. Feeling way better though, cardio, lifting, libido everything.

I am thinking lifting too long at high volume (even for less than an hour- most of my workouts are about 50-60 minutes) slowly raises cortisol levels and fucks with your sleep a little bit. I mean what pushed me to take the break was just this overwhelming sense of dread + fatigue before my DL day last week. I stayed off the weights, but even in the pool I was feeling weak + sluggish. Now I feel fully refreshed, even with a busy *** weekend. So I am definitely gonna take more frequent breaks.

Lower back is still a little tight but I am gonna go for deads tonight anyway.

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Deaded 3x405 Wed... whatever. Haven't been squatting and my back has been a lil tight so its to be expected

Upper body is fucking chugging right now. Cant complain about anything.

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BB benched 100/hand... that **** is fuckin heavy brehs

Gonna do a fasted session tomorrow...

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Getting too hyped again. Gotta drop the weight and get form 100% on a lot of ****.

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Tried PHAT for a good... 3 months? I like the volume for upper body, actually have seen some gains. But the 2 days a week of lower body are rough. Deads in particular have been taking a tool. Im all about dat hypertrophy and I'm deading weight most people would cry over so **** it. Debating on whether to/how to switch to a 4 day split with a little less lower body work. Might do an AM lower/PM upper split or something. Gotta figure it out

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U know what... I said this before but I just remembered today... 3rd sets on compound lifts always kill me. Whatever I decide on, I'm gonna **** with just 2 sets/exercise. Soon as I clear the reps on the 2nd set, move up

I did 2x10x100/hand on DB bench, but stalled on the 3rd set. I am gonna see if I can see gains without that last set.

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Operation G.A.I.N.S. (Grow And Increase Natural Strength) in effect

Naw but for real adding another 1800 or so calories a week and letting go of this 185lb cap on my weight. Gains have stalled, not eating enough. Just fucking frightened of blowing up again.

Off PHAT and onto a 4 day split w/a focus towards accessories, form and mind-muscle connection. So far so good.

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Week 1 of the new routine. So far so good. Much less of a drain on the CNS, but I feel like I am hitting stuff just as hard. Extra calories aren't hurting either. Toward the end of my time w/PHAT I was dreading gym time... now I am looking forward to the shits again.

Weight is up to 188 but to keep it 100 I feel like that was glycogen. I don't look too different. Gonna see how this bulk **** goes.

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Went swimming for the first time in weeks last night... WHEW. **** was intense, I was really out of breath by the end. Why didnt you ****** tell me to keep my fingers together

My doggie paddle game is getting a lot better. Just need to get my kicks and breathing down on other strokes

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Its AWWWWLLLL about the 2 sets/exercise. At least on compound lifts. For me "So much beddah" - 50 Cent, "Windall Shappo"

If u feel like that last 3rd set is keeping u from moving up.... **** IT

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Figured out how I'm gonna do my bulk diet wise. 1 week surplus, 1 week maintenance. I still haven't got a 100% grasp of my maintenance calories, and in any case I feel like this will work better w/putting # on the bar/dumbbells at a realistic pace. Surplus in the diet, and then do a delayed adding of weight to the bar, then maintain new weight and drop back to maintenance. Makes sense to some degree.

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