kaotic's gym self assesment and progress thread

[kaotic]

DC 1B: Wednesday 3/28

Seated Bicep Curl Dumbbell

30lbx 30

I pulled this out of some fucking grit but I hit it up, time for 32.5lb's!


Hammer Pinwheel Curl:


27.5lbx30

Solid once again, beat my 25 rep PR


Standing Calf Raises (Machine)

95lbx12

This was tough, really tough, my feet keep adjusting in the stretch position, I need to look some shit up for this.


Lying Leg Curl

95lb x 8
95lb x 10

Didn't have enough for 2 more, will do this again.


Squat

Did a 10 rep warm up set of 135lb.

Did a heavy set of 255lbx8

Widowmaker Set:
165lbx20

Went up 10lb's on the heavy set, and 10lb's on the widows.

I forgot my regular flat workout shoes so used some cushy chucks - day and night difference on stability, so I'm calling this one a fluke.

I also desperately need a belt but I fucking have been lazy about it.

 

[kaotic]

DC 2A: Friday 3/30

Hammer Strength Chest Press

150lbx25

Went up 10lb's and crushed it, idk how but it was pretty fucking easy.



Hammer Strength Shoulder Press

150lbx25

This was definitely a struggle especially the last rest pause, I got it done.

I'm going to only go up 5 lb's next time.



Skullcrushers

60lbx30

Got it handled today, beat the 26 rep pr, but it was ALOT of stress especially after chest and shoulders.



Hammer Strength Lat Pulldown

170lbx25

Beat the 17 rep pr, this absolutely kicked my ass, the wrist hook wraps helped a bit, but I need to start doing these ISO.


Seated Cable Row

125x25

Bumped up 5lb and still got to 25 reps, went through the motions no problem and squeezed my angel wings.

 

[General Stalin]

Landmine shoulder press would be a good alternative overhead press movement as long as it doesn't irritate shoulder. Can also try DB shoulder press with wrists turned more neutral

 

[kaotic]

DC 2B: Monday 4/2

Seated Preacher Curl EZ Bar 25-30 rep range

65lbx22

Up 5lb's, I did these seated and it kicked my ass, I notice i get better form if I'm standing on the preacher curl pad.


Pinwheel Dumbbell Curls 25-30 rep range

27.5lbx25

Up from 25lb, I fucked up, in my head I thought I needed 25 not 30, will beat it next time.



Seated Calf Raise

65lb x 12

Beat 8 rep pr, there has to be a better stance where my feet don't sleep, I need to find some videos.



Romanian Dead Lift

185lbx8
185lb5x11

Up 10lb's, good form, wrist hook wraps helped, but my back got slightly tight towards the end.


Leg Press Widowmaker 20

270lbx10

190lbx20 Widowmaker

Upped 20 lb's on heavy, and 10 lb's on widows. Definetly was gassed, noticed my back got really tight, probably had a bad form on the seat.

 

[kaotic]

Landmine shoulder press would be a good alternative overhead press movement as long as it doesn't irritate shoulder. Can also try DB shoulder press with wrists turned more neutral

I dind't have issues my shoulder at the angle.

My shoulder is pushing forward and up, definitely better with form also.

Not straight up 90 degress, I'll try it out when the time comes!

 

[kaotic]

My rest days are consistent with early morning fasted cardio at 8.5 incline and 3.1 or 3.2 speed for 45 minutes.

 

[kaotic]

I've been going strong just haven't logged, updates to follow shortly.

 

[kaotic]

DC 3A: Wednesday 4/4

Pec Deck Flys

145lbx25

Up 5lb's, this workout was fine, felt a bit tingly sore afterward, did some wall stretching with it.



Tricep Rope

85lbx28

Up 5lb, I'm getting the form right, however I do notice that my issue with my pectoralis minor was making my should bend into my chest instead of keeping it straight and focusing on my arms.



Lateral Shoulder Dumbbell Raises

27.5lbx25

Stayed the same weight, hit the 25 rep goal, I have a feeling going to 30's I might be trying to "flail" the dumbbells up.



Lat Pulldown

125lbx25

Stayed the same weight, hit the 25 rep goal, I felt like I crushed this and I went a tad bit wider on grip.


Hammer Strength Seated Rows

210lb x 25

Up 10lb's, kept with iso rows and got the form dialed in.

 

[kaotic]

DC 3B Friday 4/6

Hammer Strength Machine Curls (with movable grip)

25lbx35

I've restarted weight to focus more on the eccentric stretch of my form. So I upped the reps to 35 - I'll add weight little by little, I like this machined ALOT more than the other curling one.




Reverse Curl EZ Bar

40lbx30

Upped the weight 5lb's - there's going to be a time where I'll barely be able to these, I'll need to find another alternative. To be honest I don't think I'm getting the most out of this forearm exercise.



Calf Pres 45 Machine

100lbx12

Pushing to 12 was a bitch but beat my last reps by 1



Leg Curl Reverse

85lbx8
85lbx12


Kept the weight the same, hit the goals for each set.


Standing Hack Squat

260lbx10 Heavy Set
200lbx20 Widowmakers

There was some confusion from last work out on what weights i did when so I reviewed below. I went up 10lbs from my last record.

230 Mar 9
250 Mar 23

 

[kaotic]

DC 1A: Monday 4/9

Bench Press Dumbbell

160lbx24

Got to 24 this time, BUT I did technically beat it the last time, will stay on this.



Land Mine Shoulder Press

25lb plate + bar x 19

I threw on a 25 thinking it'd be easy, boy was I wrong, I think I'm going to drop to 20lb and start there. Overall this was way better a workout then the smith machine shoulder press.


Tricep Bar Pad Pulldown

35lbx30

I dropped my tricep smith machine workout for this. This is a SINGLE PULLEY cable machine where you put your back against the weights on a pad, standing up and pull down bar. It's a solid workout.



Wide Grip Rack Chins (NOTE: 170lb is my body-weight + plates)

170lb body-weight + 45lb plate x 25

Even though I hit 25 last time, I wanted to make sure I absolutely did it right, which I did this time.



Standing Seat T-Bar Rows:

100lbx19

Beat my 18 rep max by 1, will keep on this.

 

[kaotic]

DC 1B: Wednesday 4/11

Seated Bicep Curl Dumbbell

30lbx 30

I don't know why but I stayed on 30's this, I think just to make sure it wasn't a fluke.


Hammer Pinwheel Curl:


30lbx21

Upped this 2.5lb's to 30lb dumbbell's, focused on the pull up a bit more than the release down.


Standing Calf Raises (Machine)

95lbx15

I hit 15 on this finally, my legs were blown out for sure.

Lying Leg Curl

95lb x 8
95lb x 11

Got 1 more rep than last time on the 2nd set-these were definitely a struggle.



Squat

Did a 10 rep warm up set of 135lb.

Did a heavy set of 255lbx8

Widowmaker Set:
165lbx20

I matched the same rep of 8 on my heavy, another reason was I wore some softer shoes accidentally last time, and didn't have my regular gym shoes.

The calf workout previously definitely made my legs a bit shaky on the way up.

 

[kaotic]

DC 2A: Friday 4/13

Hammer Strength Chest Press

155lbx17

Went up 5lb's from last record.



Hammer Strength Shoulder Press

155lbx18

Went up 5lb but i need to double check this next time I do this workout.



Skullcrushers

65lbx24

Up 5lb's this time.



Hammer Strength Lat Pulldown

175lbx17

Went up 5lb's and switch this to iso workouts.


Seated Cable Row

130x18

Used wrist bar wraps, went up 5lb's

 

[kaotic]

DC 2B: Monday 4/16

Seated Preacher Curl EZ Bar 25-30 rep range

65lbx25

Same weight, same reps, I have to beat this next time.

Pinwheel Dumbbell Curls 25-30 rep range

27.5lbx30

Same weight, hit the rep max, onto 30's next time.



Seated Calf Raise

65lb x 12

Same weight same reps, have to hit 13 at least, I didn't realized how hard calf workouts are when you pause for 10 seconds at the bottom of the stretch.



Romanian Dead Lift

185lbx8
185lb5x12

Same weight beat the last rep set, and now can up weight to 190.


Leg Press Widowmaker 20

270lbx10

195lbx20 Widowmaker

Same weight hit 10, but upped the widows 5lb's.

 

[kaotic]

DC 3A: Wednesday 4/18

Pec Deck Flys

150lbx17

Up 5lb's but my right pec bugged the fuck out of me, I won't be doing these anymore and switch to cable machine flys.



Tricep Rope

85lbx30

Hit 30 reps, will up to 90lb's next time.



Lateral Shoulder Dumbbell Raises

30lbx22

Upped 2.5lbs, I didn't "flail" as I thought I would but I think after the next weight increase or 2 I might have to switch to another workout.



Lat Pulldown

130lbx23

Upped the weight 5lb's, iso's from now on.



Hammer Strength Seated Rows

210lb x 25

Up 5lb's, kept with iso rows and got the form dialed in.

 

[kaotic]

DC 3B Friday 4/20

Hammer Strength Machine Curls (with movable grip)

25lbx30

I stayed with 25lb plate on the machine, will up it 5lb next time.




Reverse Curl EZ Bar

45lbx26

Kept the same weight, eventually I had to stand up and do these instead of on the curling bench. I got better form from standing also.


Calf Pres 45 Machine

100lbx13

Beat my last pr by 1, but man were my calves dead.



Leg Curl Reverse

85lbx8
85lbx12


Kept the weight the same, will go up next time.


Standing Hack Squat

265lbx10 Heavy Set
205lbx19 Widowmakers

Went up on 5lb's on both BUT REALLY FUCKED MYSELF UP ON WIDOWS MORE BELOW.

 

[kaotic]

Injury Issue:

Let me be honest, the last 2 weeks I've been confined to a chair at work for the majority of the time, I also was working overtime sometimes staying a few hours after work.

My lower back was definitely aggravated where the lumbar meets the sacrum, Id foam roll it, use a lacrosse ball, and stretch bands.

NOTE: I only had issues SITTING, as in sitting in a car, chair, or bench.

Two Saturday's ago I worked all day at the office from 9am to 8pm all of it in a chair.

This definitely didn't help on my last workout on 4/20.

I was finishing widows on the standing hack squat machine I hit rep 19 and my back went out, the machine has a safety drop bar which stopped everything. I walked away.

My dumbass pushed it from the crash bar position back up WITH MY BODY instead of deloading then putting it back in position, then did another rep.


I meatheaded it out like an idiot - i was in a lot of pain.


Here were my symptoms as of last friday:

-I couldn't sleep on my sides because of local but flaring pain.
-I couldn't bend over to touch my toes or put on socks.
-It felt like my back was giving out or a sharp but quick pain would follow.
-Sitting was slightly painful, even leaning forward on the shitter sucked.

I also got sick and got fucking pink eye.


What I've done:

-Took this entire week off from the gym.

I've used tiger balm, icy hot patches, stretched every single day with a foam roller, lacross ball, and bands.

I got a massage also, which honestly was weak as fuck, I need to find a specialty or sports therapist.

My back has gotten progressively better throughout the week, so has my ROM.

I should be better by the end of this weekend, HOWEVER, I'm going to go easy on leg workouts in my routine.

Comrade Stalin send me a stretch vid which I'll be hoping to get better ROM with my back.

I always stretch in my office and on my chair as well throughout the day.


The masseus told me my glutes were definitely "wound up' and that I was tight.

I need to focus on core excercises and look into yoga (I have no excuse since I only workout 3 days a week.

Any advice would be helpful!

 

[kaotic]

Post Test Cycle:

My libido is back to normal, still a horn dog.

Strength is still there, I do feel a slight bit leaner, could be the fasted cardio, and intermittent fasting I'm doing (on my off days).


What sucks is this entire week is gone because I didn't work out.

I'm about 2 weeks out before jumping back on again.

 

[Dodgy]

Hey Kaotic have you considered Pilates? Lots of core and glute work during the main class and you can get a private session that targets your trouble spots. The downside is that it's more expensive than you're regular yoga class, but it's a plus if you like yuppie white girls and Cougars.

Also for muscle pains and aches, I use CBD oil or a CBD/THC balm (doesn't get you high). I rub the CBD oil on the problem spot, then rub some BenGay in it afterwards before I go to sleep. It works like a charm for me. Of course it won't heal the underlying issue, but it will help with the pain and discomfort.

 

[General Stalin]

I can't speak on any other therapy besides daily stretching and mobility exercises as I've never tried sports medicine/PT or other stuff like hot/cold therapy or yoga. I pulled the muscles in my lumbar spine area twice and both times I recovered simply by consistent regular stretching and mobility, staying on my feet as often as possible, and NOT taking too much time off. Obviously you don't want to aggravate it but the point is to keep blood flowing though the traumatized area as that will help heal it and loosen it up.

 

[kaotic]

Copying this from the Gym Lounge Thread:


Well brahs 2 things I knew were coming when I got my blood panel back.

I got it pulled last week, results came back.


My test levels were at 768 last year around June and after my first Test/Var cycle are now 343 as of last week.

I don't feel to different, don't feel sluggish, strength is still there at the gym, sex drive is relatively the same.


Now the even badder news, Cholesterol. (Thank my IRT genetics :dodgy: )

Total Cholesterol= 283
HDL= 50
LDL= 210
VLDL= 23

Basically the doc was saying I was bordering on needing statins and possibly may be pre diabetic.

I wasn't taking fish oil consistently, 2 meals a day included bacon fried Brussels sprouts, Mon Wed Friday, I had 4 whole eggs and half a tray of ground beef cooked in 2 strips of bacon/grease.

I'm sure that apart of the culprit.

The more I read about side effect of the Anavar I took - it seems it was a high factor in my cholesterol.

VAR ups bad cholesterol and drops good cholesterol so it's probably a factor in tanking my lipids.


As of now I'm gonna cut out bacon, take fish oil and my multivitamin consistently, take Niacin, and Red Yeast Rice as well.

I do cardio 2-3 days a week, now I'll do 3-4 days a week, I moved from incline treadmill to stairmaster.

The last thing I want to be is another victim to big pharmas drug pushers, so I'm hoping to do lower my cholesterol naturally.



As for my body, I took before and after photos from my last cycle.

Long story short, trimmed fat, put some size on, other gents confirm I look better.

Summer's around the corner and it's cutting season, I'll be jumping on another cycle of Test and Tren shortly. (Shoutout to LINUX for guiding me this entire time) (Honrable mentions General Stalin, Captain Chardonnay, and MiscBrah)



As for my lower back issues - I've been stretching religiously with a foam roller, lacrosse ball, I looked up lower back leg stretches that I've added into my routine after working out or running.

It's helped immensely.

I nailed down a physical therapist - even with insurance it's like $50 a session, at this point I'm thinking of it as an investment for healing my problems.

Also found a Chiro through insurance, it's only $15 a session which isn't bad.

I also got my first Thai massage 2 weekends ago and holy fuck was it awesome and brutal.

The way I was committed to the gym when I was on test, is the way, I'm committed to fixing my lower back problems and cholesterol now.



Any advice, supps, or suggestions would he helpful, thanks brahs!