colgate's training log - mouse to bulldog

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Jacobpalmer123
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Mon Feb 21, 2022 5:10 am

@1v1mekid unless the kid benching 400 pounds was 300 pounds or near it he was probably juicing because that is a lot and I mean a lot of weight.

@pancakemouse the dude in the video has some good advice but he's juicing pretty hard so take it will a grain of salt.

The butt wink really is a big sticking point for a lot of people. And sometimes it happens right at the end of your squat so some people miss it. How often you seeing the PT?
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colgate
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Mon Feb 21, 2022 6:12 am

Jacobpalmer123 wrote: ↑
Mon Feb 21, 2022 5:10 am
How often you seeing the PT?
I think it'll be 3x a week. We'll see how it unfolds over the coming weeks.
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colgate
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Thu Feb 24, 2022 7:30 am

Training
Did more stretches on Monday and Wednesday morning with my left and right legs, mainly to fix my absolutely inflexible and useless left leg.

I'll post them here later when I bother to ask what they're called exactly because I don't want to write a long description of them right now.

So my left and right lunges look mostly the same now, whereas they didn't earlier.

Butt wink on my squat has basically gone away for the most part with light weight. Actually activating my glutes and not letting the weight come forward helped with that, and I also did some sumo stance squats to take off all the load from the quads.

Also did a bunch of light strength exercises for legs on Monday and a pull/posterior chain and core set today, but I forgot what the workout was exactly. I think I'm still in the testing stages though so I'm not sure what the workouts will look like in a few weeks. Might consider asking the PT about it on Friday.

I'll be doing some group training on Friday, and I think it's a chest/push day.

Diet
Finally got around to coming up with a meal plan and going to the freaking store, buying ingredients, and prepping some meals for 4 days.

Goal of the plan was to come up with the lowest effort diet possible that's also easy to eat quickly. Here's what I ended up on:
Screen Shot 2022-02-23 at 11.29.56 p.m..png
Now just gotta keep consistent with it (easier said than done).
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colgate
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Sun Mar 06, 2022 7:58 pm

Haven't updated this in a hot minute, I'll probably be doing more sporadic updates.

Training
Trainer is on vacation from Thurs-Tues, but we had 3 sessions this last week
Monday: Legs
Tuesday: Lots of stretches
Wednesday: Chest/Shoulders

I'll try to be more detailed next week. Mainly just posting here for accountability.

Diet
I've been doing a pretty good job following my diet actually. I swapped out the eggs+oatmeal for another meal prep container of rice and ground meat, because it's easy to take it out of the fridge and chuck it in the microwave when I need to eat. Here's what I've been able to eat everyday since my last log:
Screen Shot 2022-03-06 at 11.57.11 a.m..png
I might throw in some cooked spinach next meal prep round for some micronutrients, but I think this is alright for now. Let me know if I can do anything better. Trying to keep it simple and optimize for calories+adequate protein.
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MakingAComeback
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Wed Mar 09, 2022 8:38 am

COME ON BROWN MAN

KEEP WORKING

MAC
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colgate
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Wed Mar 09, 2022 7:09 pm

Back into this since trainer returned from vacation.

Training
Wednesday 3/9:
Circuit 1 x3:
Med Ball Mountain Climbers - 20sec + Planks - 40/50/60sec
DB Sumo Laterals
Power Laterals

Circuit 2 x2:
DB RDL
Bench Pistol Squats
Squats + Broad Jumps

Circuit 3 x3:
Goblet Squats with heel elevation
Side Planks - 15

Diet
Just ran out of meal prep on Sunday. I think the ground meat + rice combo is working out really well, because it's so convenient and easy to eat.

Forgot what I ate Monday for breakfast, had a gyro wrap for dinner

Ate out yesterday (taco bell for lunch, and then dumplings with my 2nd instadate), but bought ingredients to prep.

Adding cooked spinach so I have at least some micros lol (yes I like cooked spinach before certain Greek guys with nose rings think I'm trolling)
Screen Shot 2022-03-09 at 11.07.59 a.m..png
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colgate
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Wed Mar 30, 2022 4:38 am

Okay, haven't updated this in yet another hot minute again.

california personal training stint
I was doing personal training 3x a week since I last posted, up until I went to Chicago/Iowa last week.

I also prepped meals according to the plan above and ate that for a while. But then I was about to leave California so I ate out everyday for a while.

Here are some progress pics (unflexed)
IMG_20220328_115519.jpg
IMG_20220328_115600__01.jpg
I was 141 lbs in February I think.

Here's the last time I posted pics: viewtopic.php?p=26121#p26121

nashville plans
As I've said in my main log, I'm moving to Nashville this week. Troy has offered to basically train me for free for like a whole year which is fucking awesome. I guess that's what happens when you go ballistic and do ~2500 approaches in 8 months.

Will be continuing a similar diet plan and will post the workout I'm doing when I start again.

Also @MakingAComeback and I will be posting monthly progress pics on the 21st of the month for accountability.
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MakingAComeback
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Wed Mar 30, 2022 8:06 pm

FUCK YEAH

You're looking good!

MOUSE TO BULLDOG

I am telling you, when you are jacked, your life is going to be a fucking epic one

MAC
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Consistent Performance Coach, Admin of WinnerWithin, and Seeker of Human Potential

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colgate
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Thu Apr 28, 2022 5:23 am

I took a pic on April 21 and showed @MakingAComeback, but I forgot to post it here:
WhatsApp Image 2022-04-21 at 4.58.50 AM.jpeg
WhatsApp Image 2022-04-21 at 4.58.50 AM (1).jpeg
144.2 lbs -> 147.8 lbs

I haven't seen the scale dip below 146 for a few weeks now so that's a good sign. Hopefully by the next pic it won't dip below 147.

I also started a 250mg per week testosterone cycle. Apparently the behavioral effects won't be noticeable until around a month or two from now and the body changes should be 3-6 months away.


Here's an overview of my calories per day between Apr 2-21. Except for 3 fuckups, I was at around 2300-2800 per day.
Screenshot 2022-04-28 at 00-17-33 Cronometer Track nutrition & count calories.png

Here are two representative days of what I've been eating:
Screenshot 2022-04-28 at 00-20-30 Cronometer Track nutrition & count calories.png
Screenshot 2022-04-28 at 00-21-22 Cronometer Track nutrition & count calories.png

I've also been taking boxing lessons twice a week. One lesson is private and the other is with a group. I've always been insecure about not being able to do anything in a fight, so I committed to 6 months of membership at the local boxing gym. I go boxing on days I don't lift weights. This should also generally keep me in shape cardio-wise.

Finally, here's a batch log of my workouts in that time frame:
w = warmup. 5/3/2/1 + 3 min rest
f = to failure. 10 sec hold/10 mini-reps/3 hail mary reps
90 sec rest in between sets. 3 min rest in between workouts

4/3 - back (12)
--------
sm upright rows - w/95x16/95x13/115x7f
db upright rows - 40x14/40x12/40x10f
db back flys - 7.5x11/7.5x16/12.5x9f
mc curl - 40x13/40x8/25x15f

4/4 - shoulders (12)
--------
mc shoulder press - w/90x18/110x9/90x9f
db shoulder press - 30x12/30x10/25x11f
db side lateral raises - 7.5x13/5x20/7.5x14f
db trap press - 12.5x13 (do all failure 3x)

4/6 - legs (12)
--------
sm squat - w/165x12/115x13/115x12f
sm hip thrust - 95x13/95x14/115x11f
mc ham curl - 80x13/90x12/90x12f
sm calf raise - 115x20f/135x20f/135x17f

4/8 - chest (12)
--------
mc chest press - w/130x14/130x12/130x10f
Inc db bench press - 40x13/40x12/40x8f/30x9f
inc db chest flies - 12.5x14/12.5x12/12.5x12f
reverse dips - 12/12/12f

4/10 - legs (12)
---------
sm squat - w/165x12/165x12/135x9f - don't lock
sm hip thrust - 115x12/95x12/95x12f - check form - knees bent feet flat
mc ham curl - 100x12/100x12/90x13f
sm calf raise - 155x15f/155x19f/155x13f

4/11 - back (12)
--------
sm upright rows - w/105x15/105x13/105x12f
db upright rows - 45x12/40x12/40x11f
db back flys - 10x12/7.5x12/7.5x11f
mc curl - 45x12/30x13/30x12f

4/12 - shoulders (12)
---------
mc shoulder press - w/110x14/110x12/110x10f
db shoulder press - 35x13/35x12/25x12f
db side lateral raises - 10x12/10x12/10x12f
db trap press - 30x13/30x11/25x12f

4/16 - chest (12)
---------
mc chest press - w/135x16/145x12/135x11f
inc db chest press - 45x13/45x11/40x12f
inch db chest flys - 15x15/15x12/15x12f
reverse dips - 20/15/13f

4/17 - legs (12)
---------
sm squat - w/165x12/165x12/135x12f
sm hip thrust - 115x14/115x12/115x12f
mc ham curl - 115x13/115x12/100x12f
sm calf raise - 175x12f/175x13f/175x12f

4/21 - back (12)
--------
sm upright rows - w/115x15/115x12/95x12 - find different exercise (lat pulldown?)
db upright rows - 45x13/45x12/45x10f - check form
db back flys - 10x10/7.5x10/7.5x10f
mc curl - 45x13/35x12/35x11f
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Crisis_Overcomer
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Thu Apr 28, 2022 7:01 am

colgate wrote: ↑
Thu Apr 28, 2022 5:23 am
sm upright rows - w/115x15/115x12/95x12 - find different exercise (lat pulldown?)
db upright rows - 45x13/45x12/45x10f - check form
No point working the same movement twice in a workout unless you want to become a world record holder in that movement. I'm not a big fan of your split, but for back here's what I'd do:

1) Lat pulldown (either neutral or wide grip, find something you feel targeting your lats and not your bi's)
2) Dumbbell row (one hand at a time) or machine cable row
3) Straight arm pulldown (use straight bar or ropes, again see what works better for you)
4) Optional trap work
5) Biceps (I'd cheat on the last set and try to go beyond failure)

I'd play around with the order of 1 and 2. Meaning, I'd start a workour with rows instead of pulldowns and see how I feel.
colgate wrote: ↑
Thu Apr 28, 2022 5:23 am
mc shoulder press - w/110x14/110x12/110x10f
db shoulder press - 35x13/35x12/25x12f
Same as above. I'd remove one of them and add rear delt flyes. I guess this is the "db back flys" you do on back days?

Finally, careful with your strength gains now that you're on test. Your muscles recover fast but not your tendons. Consistently adding more and more weight, might cause pain or even injuries. If you notice huge boosts in strength on a particular day, I'd deliberately go lighter next time. So if you go from 135 to 150 on your mc chest press in a single workout, next time you do mc chest press go super light.
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MakingAComeback
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Mon May 02, 2022 2:50 pm

MOUSE TO BULLDOGGGGGGGGGGGGGGGGGGGGGGGGGG
-Your friend, Ravi

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Jacobpalmer123
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Mon May 02, 2022 4:07 pm

Leaving this world behind and going on test. Congrats on taking that first step.

I would say drop upright rows personally. You can do them but they are a shoulder exercise not so much a back exerscise. But I think for shoulders lateral and rear lateral are the muscles to hit. Your front delts get enough work from bench press and shoulder press. I think Greg Doucette said untrained individuals and weight lifters had similar sized rear delts.

I like doing deadlifts on back days but that's just me. Overall I think take out doing an exercise twice. Aim for 10-20 sets per body part per week. Looks good though. If your worried about hairloss finasteride and RU are possibles to use.

How long do you plan on being on cycle?
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MakingAComeback
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Sat May 07, 2022 8:38 am

MOUSE TO BULLDOGGGGGGGGGG

COLGATE THE KING ON A GRAM A TEST A WEEK

Has to be done, these Asian dimepeices ain't gonna slay themselves!!!!!!!!

I'm lean bulking for a bit rn dude pics incoming on 21st as agreed

Are you on big Troy's routine or what? You boys training together?

MAC
-Your friend, Ravi

Consistent Performance Coach, Admin of WinnerWithin, and Seeker of Human Potential

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colgate
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Tue May 24, 2022 1:44 am

Pics taken on May 21 and updated @MakingAComeback.
WhatsApp Image 2022-05-21 at 9.30.14 AM.jpeg
WhatsApp Image 2022-05-21 at 9.30.14 AM (1).jpeg
147.8 lbs -> 153.6 lbs

Been pinning 270mg/ml of testosterone enanthate 3x a week now. Last month it was more like once a week. This 6 lb gain in a month is pretty obviously from the roids.

I did experience "test flu", probably due to my body not being used to the testosterone being injected in me. Happened once in April and once in May. Basically just had a fever and a cold.

Also I had a night where I went out and I took around 7-8 rejections. Somehow I got really pissed off and deliberately shoulder checked like 5 people. Realizing this wasn't conducive to anything, I decided to walk back home and channel this rage into working out. On my way home, I passed two guys and while I was muttering in my anger, one guy was like "bro don't come up on us like that". I instantly snapped back with "mind your fucking business" and kept storming off. Ended up doing a leg workout where I put 30 more lbs on the barbell than I usually did and screaming at 2:00 am in the gym. Mentioning this because I think this level of "anger" was directly from the roids.

Here's my diet report. I didn't log some of the days, but I have noticed my appetite has been increasing a bit.
Screen Shot 2022-05-23 at 18.55.18.png
Finally, workout logs
4/23 - shoulders (12)
--------
mc shoulder press - w/120x14/120x11/100x10f
db shoulder press - 40x9/35x10/20x14f/20x10
db side lateral raises - 12.5x13/12.5x9/7.5x10f
sm trap shrug - 135x15/135x14f/135x12f

4/27 - chest (12)
--------
mc chest press - w/150x12/140x12/130x9f/90x12f
inc db chest press - 50x11/40x12/35x10f/35x5f
inc db chest flys - 17.5x13/17.5x12/15x11f
reverse dips - 15x13/15x13/15x11f

5/1 - back (12)
--------
mc lat pulldown - w/100x13/100x10/85x9/55x12f (wrong form)
db upright rows - 45x12/40x11/25x10f
db back flys - 7.5x11/5x11/2.5x13f
mc curl - 50x14/40x12/30x12f

5/2 - shoulders (12)
--------
mc shoulder press - w/130x11/110x9/70x12f
db shoulder press - 40x8/25x15/25x12f
db side lateral raises - 12.5x12/
sm trap shrug - 135x12
db trap shrug - 55x12/55x12f

5/3 - chest (12)
--------
mc chest press - w/155x14/145x14/130x10f
inc db chest press - 50x11/40x12/30x13f
inc db chest flys - 20x14/20x11/15x14f
reverse dips - 20x15/30x12/30x12f

5/5 - legs (12)
---------
sm squat - w/170x12/155x12/135x12f
sm hip thrust - 120x13/120x12/120x12f -> long break after
mc ham curl - 140x12/120x12/100x6f
sm calf raise - x

5/6 - back (12)
--------
mc lat pulldown - w/77.5x12/70x12/47.5x12f
db upright rows - 45x12/40x12/30x12f
db back flys - 7.5x12/5x10/2.5x12f
mc curl - 55x12/40x12/30x11f

5/9 - shoulders (12)
--------
mc shoulder press - w/130x12/90x12/60x12f
db shoulder press - 35x13/30x12/20x12f
db side lateral raises - 15x11/10x12/7.5x12f
db trap shrug - 60x12/55x12/50x12f

5/11 - chest (12)
--------
mc chest press - w/160x14/150x13/135x10f
inc db chest press - 50x14/40x15/35x12f
inc db chest flys - 25x9/15x12/12.5x12f
reverse dips - x

5/13 - legs (12)
--------
sm squat - w/175x12/205x12/185x12f
sm hip thrust - 120x12/120x12/120x12f long rest
mc ham curl - x
sm calf raise - x

5/14 - back (12)
--------
mc lat pulldown - w/85/70/55f/47.5f x12 - stop at chin to feel lats
db upright rows - 50x12/45x12/35x12f
db back flys - 7.5x12/5x12/2.5x12f
mc curl - 60x10/40x12/25x14f

5/17 - shoulders (12)
--------
mc shoulder press - w/135x8/90x14/60x14f
db shoulder press - 40x12/30x13/25x11f
db side lateral raises - 15x12/10x12/7.5x12f
db trap shrug - 65x13/60x12/60x12

5/18 - legs (12)
--------
sm squat - w/205x12/185x13/135x12f
sm hip thrust - 125x12/125x12/125x12f
mc ham curl - 145x12/120x12/
sm calf raise - x

5/19 - chest (12)
--------
mc chest press - w/165x13/155x13/130x12f
inc db chest press - 55x12/45x13/40x12f
db chest flys - 25x10/15x14/12.5x13f
reverse dips - 45x12/45x12/45x12f

5/20 - back (9)
--------
mc lat pulldown - w/100x10/85x9/77.5x9/62.5x9f
db upright rows - 60x9/50x9/45x9/35x9f
db back flys - 12.5x6,10x2/7.5x9/5x9/2.5x9f
mc curl - 65x9/50x9/35x9/20x10f
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πŸ’πŸ½β€β™‚οΈπŸΆ
5'5" indian in πŸ‡ΊπŸ‡Έβ†’πŸ‡―πŸ‡΅, childhood in religious cult, turned teenage internet gay, now aspiring toxic male.
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MakingAComeback
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Tue May 24, 2022 8:20 am

LOOKING GOOD KING!!!!!!!!!

MAC
-Your friend, Ravi

Consistent Performance Coach, Admin of WinnerWithin, and Seeker of Human Potential

My FB Group for Consistent Performance & Goal Achievement
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