How to perform a D-roy Raise:

Had a GSD session last night and it was good.

Will do HFSW for the next 2 days or so to finish getting back into the groove since I over did the stims over the weekend.

Then phase 2 destruction starts.

Glad you're still rockin and rollin corst!

Phase 2 day 1:

HFS
Bench
MP
Sumo Deads

Foundation CGBP

Structural
Decline bench/flies

Incline bench/powerflies

Thoughts:
HFS is better ( the 24hr gyms bars feel so much better when benching ), MP feels better and sumo's are getting better though tonight I feel I might have tweaked my hip, we'll see tomorrow.

Foundation was interesting, haven't done CGBP ever I don't think, need to watch a few videos and make sure my form is perfect.

Structural: very explosive tonight, especially on decline and then incline power flies.

I really need to work on my mobility, active, functional mobility.

Today I definitely under ate. I will fix this with my dinner as much as possible. Extra protein shake and food.

Once I get back into the habit of logging my eating I'll have my macros squared away. Should be only a few days.

Less carbs, slightly less calories, more prowler.

Hey Man,

What kind of carb count are you going to shoot for?

How much prowler are you going to throw in?

I'm also like you, I've made nice clean gains, but fat is kinda hanging around. Not a huge deal I suppose..

What I'm considering for later when I cut 'properly' is a Intermittent fasting style with 6 caps for peri and PWO. Keep carbs completely out of the last meal and only have them peri and 'maybe' during my meal.

Carbs for me really don't mix with cutting, but with Indigo I can finally add muscle! Which I'm thrilled about :)

Keep killing it for real!

Squat pattern: HFSW was good, getting my groove on the bench at the new gym. The bars have knurling, it's nice.

Sumo felt better.

I still had that pull in my lowerback area but it didn't affect me at all nor does it feel worse 2 days after.

Foundation was a new experience heel elevate DB squat. Felt good, going to try heavier next week for sure.

Structural was good except I suck at split squats from a bench.

My overall thought on the day is it was a good session, but I don't feel my split squats were as good as they should of been. Nor do I feel my foundation was heavy enough. Im finding that I don't go heavy enough on foundation for leg days. I want to, but don't for some reservation, I've got to ditch that and just do it.

Heading out for a NC session, work today was mentally long and brutal. That and I haven't slept so great ( or long ) the past few nights.

my NC session went great the other nice, just what the doctor ordered. The extra sleep was good.

Last nights arm session was new but great. Reverse preacher curl was the only thing I didn't really feel so well, mainly in my forearms. The 3s up and 3s down cable curls were freaking intense. My whole body was shaking by the last rep of the last set. I probably looked weak to everyone who saw me but screw them my arms will explode doing those it feels like :)

My lats felt decent, no insane pumps, there's always next week!

Shoulder day was a success. My shoulders felt great and had a good pump.

I did NC's over the weekend and will finish up deadlift pattern tonight. My weight is down a few pounds, but we'll see over the next few weeks.

Last nights deadlift session was really good.

Sumo's felt terrific. Did 185 as norm on HFSW and they were super explosive.

Moved to foundation and well 265 or 275 with no straps until the last set which was the extended set. Grip felt strong throughout it all.

Bench and MP are constantly improving. I'm really happy with how the workout went.

I just wanted to say Mahalo nui loa again. :-) I will put this to great use.

Been sick since tuesday, getting better. Will be able to destroy the gym once im healthier. Weight is down about 5-7 pounds but due to MD growth im forcing myself to drink im still feeling fairly hard versus soft and flat.

Started split sessions today. HFSW and foundation in AM, structural in PM.

Will add conditioning to each session via the prowler.

Did not hit the gym early enough today for prowler.

Being back after being sick is a good/bad thing I felt weak as hell. However by the end of the session things were better. A few days and I should be back to full power.

Just for my tracking:

HFSW
Bench 135
MP 75
Sumo: 185

Started back at week 1 phase 2.

CGBP was at 115. Felt awkward, but I think it was just my mindset.

Today's HFSW was good.

Foundation was heel elevated DB squat, used the 60 pounders. Used straps to help my grip on, I was wasted after these.

All energy had left my body, but I still got quality movement in. Would be best with a trap bar. A lot of things would be best with a trap bar actually!

Still finishing off the last bit of this cold, but im feeling and performing much much better.

I did structural this AM and it felt great.

My legs still feel it but in a good way.

Split squats are still iffy at best. they'll get better for sure.

These split sessions are leaving me pretty tired throughout the day, not overly so but enough that I notice it.

they work better for me in terms of scheduling, but man, I need coffee around lunch time. i'm getting as much sleep as I can get, at least 8 hours.

maybe adding some z-12 back in would be good.

Lat and biceps last night was a good session, had a great pump, felt some growth.

Today I did OHP, it was great, HFSW was smooth, foundation was great.

Going to do structural tonight.

A few notes: Explosive, focus on it. It makes a difference. Even getting a little grunty if you have to. Getting grunting helps me out at times. I'm generally a quite lifter, but sometimes I think you HAVE to make some noise to GSD.

shoulder structural went well, i'm enjoying HFSW and foundation in the AM then structural at night, it's working really well. Only been a week, but I think it'll workout great in the long run.

Starting tuesday is 15 minutes of prowler before and after my sessions, as long as the weather is okay, because i'll be forced to do it outside the gym or in another parking lot

This morning was HFSW/foundation for deadlifts

HFSW was good and strong.

Deadlift foundation was a bit wonky- my grip was pretty fried for some reason. Didn't do deads with the weight I did 2 weeks ago before I got sick, but that's okay, it'll pop back in place.

Did 255 sumo deads for foundation. Had to use my straps, my grip was fried.

Some thoughts: as much as I would like at the ATC to have no music its not an option and I can't workout to Celine Dion, i'm sorry. So headphones it is.

Even with my grip being off my sumo's felt better. Perfect practice makes for perfect reps I guess. I didn't sleep as great as I would of wanted last night, I even stayed up later than I wanted till nearly midnight.

Hopefully i'll get to bed on time tonight otherwise 5:30 will come super quick!

Structural this morning for deadlift pattern, HFSW tonight.

Structural was good. My hamstrings will feel it tonight for sure. Need to focus on glute activation even more than I do now.

these split sessions are rally working, just sucking my MAG-10 down quicker than I want :(

HFSW was decent this morning. Bench felt pretty weak but I did go up 10 pounds, but I duno. Was just slightly off.

Will be better tomorrow.

MP and Deads were great, did 5lb incrase on MP instead of 10. I feel thats about right for me at this point.

Foundation was CGBP, did 135, felt guuud, really good.

Will do structural tonight. I'm starting to get biceps when my arms on flexed, so it atually looks like I have them, nothing to brag about, but hey it's something for sure.

Last night I did chest structural and it was brutally good. Was good clean and awesome. Then I pushed the prowler after.

The prowler in the cold was a PITA, my lungs were screaming.