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Static holds/hangs on pull-up bar Towel pull-ups Captains of Crush NSD Power Spinner Fat Gripz

@HST_Rihad , I think you are giving SD too much flack. Do you really think you lose an appreciable amount of muscle mass during a 9 day SD? I hate to tell you, but you don't. Is there a waste of time during the first couple of weeks of each cycle? I guess that depends on how you look at it...

It sounds like you are finally on a healing path. I wish you luck.

I currently wear Nike Free 3.0. They are pretty good shoes but I would like to get some Olympic lighting shoes for squatting. I just never seem to have the extra cash to buy some.

Thanks for the info.

What nootropics do you like? I have been considering trying some to help memory and concentration, since both have been going down hill the last few years. I'm just not sure what to try since there are so many. I thought about starting out with Piracetam but if there is something better then...

Writing with pen and paper is OK, but with current technology it is much easier to enter the data on your phone. At least I think so. Most apps have the ability to export the data to a CSV file so you can easily utilize the data in a spreadsheet as well.

If you want a good app for tracking your workouts then do a Google search for GymRat v1.0.6. It is discontinued but you can find an unlocked apk file to install it. It is still my favorite app for building and tracking workouts. For an app that is still active and available I would suggest...

Have you looked at this app? https://play.google.com/store/apps/details?id=org.hst.hst.calculator It does the basics but could use some improvements.

I use bands to do face pulls also. I just hook them around the bar in my squat rack.

I noticed that your calf work is always higher reps than what you work the other body parts. Have you tried increasing load and doing lower rep work for your calves?

I thought that Blade had admitted to using AAS in the past.

Thanks!

Would you mind posting a link to his site? I seem to have lost my bookmark.

So the other lifts are progressing as expected? Is the Scaphoid fracture you suffered back in July causing issues on flat bench but not the other lifts?

Are you having that problem with other excercise too or just Flat Bench Press?

Next time that happens I would bang out those extra reps and then adjust the weight (up or down) for the next set if you think it is necessary.

I would alternate squats and dead lifts or replace one squat workout each week with dead lifts. But that is mostly because I feel it more in my legs than my back, so if I have to categorize it I put it in the legs category.

Happy New Year to you!

It does work. However, the "growth" phase can actually end up being longer than your overreaching/ramping phase. The increased growth stimulus created by the ramping up of volume can last up to 6 weeks (or more).