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Awesome. Largest I ever got was 16” cold at about 12% bodyfat.
18” pumped is phenomenal
 
Totentanz said:
Currently on week 4 with myo-reps. I haven't been controlling calories, just kinda letting hunger guide me without doing anything obviously stupid until I adjust to this. But damn... I must have been really carb depleted or I'm just storing a lot more because I've gained about 15 lbs. Skin folds aren't significantly changed though, so that's good. Definitely feeling pretty good overall though. I'll have to cut back from lifting 4 days a week once I start trimming calories back though I think.

Oh and the pumps with myo-reps are insane. I wish my arms were this size all the time. I dont think I've ever gone over the 17 inch range before??
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Protocol?
 
I'm just doing the myo-reps intermediate template, push/pull split 4 days a week, but tailored to what I have available in my local gym, and what is easy to get access to do during the time I'm there.

Day 1:
Squat 3 x 6-9
Bench 3 x 6-9
Shoulder Press 2 x 9-12
Tricep Extensions 2 x 9-12

Day 2:
Deadlift 3 x 3
Pulldown 2 x 9-12
Bentover Row 3 x 6-9
Incline Curls 2 x 9-12
Calf Raises 3 x 9-12 <- might drop the calf raises

Day 3:
Hack Squat 3 x 12-15
Leg Extensions 20-25 reps + 3-5x (myo reps set)
Chest Dips 3 x 12-15
Pec Fly 20-25 reps + 3-5x (myo)
Pushdown rope 20-25 reps + 3-5x (myo)

Day 4
Leg Curl 20-25 reps + 3-5x (myo)
Back Extension 20-25 reps + 3-5x (myo)
Calf Raise 20-25 reps + 3-5x (myo) <- possibly drop these calf raises too
Face Pulls 2 x 12-15
Lateral Raise 20-25 reps + 3-5x (myo)
Pulldown 2 x 12-15
Pullover 20-25 reps + 3-5x (myo)
DB Curl 20-25 reps + 3-5x (myo)
 
Stupid gym moved, they combined with another location that's further from home. So I can't go lift at my normal time as easily anymore. On to top it off, the other location is a lot busier... So I haven't lifted in almost two weeks. I think I'll have to get myself on a 3 day a week version of the above routine. I dont think I'll actually change anything major in the routine itself, just keep moving on to the next day in the plan each time I lift. I will have to swap out some exercises to match what equipment this other gym has though.

Also, definitely need to get back on a calorie deficit. I'm going to keep the deficit fairly small, I think. Currently ~240 lbs give or take a pound, calipers put me at 14.10% bodyfat but I'm only using 3 sites Jackson/Pollock method since it's something I can easily measure on my own. So that 14% figure may not be totally dead on, just using it as a baseline to judge fat loss. Not sure how far down I want to go, but doctor wants me to only weigh 200 lbs... yeah right.

The thing that sucks is since I've been away from lifting, my insomnia has gotten worse. Makes it hard to get back in to lifting. Oh well, just gotta power through the first couple workouts.
 
Totentanz said:
Stupid gym moved, they combined with another location that's further from home. So I can't go lift at my normal time as easily anymore. On to top it off, the other location is a lot busier... So I haven't lifted in almost two weeks. I think I'll have to get myself on a 3 day a week version of the above routine. I dont think I'll actually change anything major in the routine itself, just keep moving on to the next day in the plan each time I lift. I will have to swap out some exercises to match what equipment this other gym has though.

Also, definitely need to get back on a calorie deficit. I'm going to keep the deficit fairly small, I think. Currently ~240 lbs give or take a pound, calipers put me at 14.10% bodyfat but I'm only using 3 sites Jackson/Pollock method since it's something I can easily measure on my own. So that 14% figure may not be totally dead on, just using it as a baseline to judge fat loss. Not sure how far down I want to go, but doctor wants me to only weigh 200 lbs... yeah right.

The thing that sucks is since I've been away from lifting, my insomnia has gotten worse. Makes it hard to get back in to lifting. Oh well, just gotta power through the first couple workouts.
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Ah that sucks... possible option is to get a bench and stuff for home, I've always trained at home, love it :P. Although I'm not overly strong so haven't had to shell out crazy amounts for weight plates hehe.

You could even merge the four workouts into three if it's not too taxing (take one of the smaller days and incorporate them into the other days).

And that's interesting your insomnia gets worse when you don't lift, hope you get back to normal rhythm soon.
 
Totentanz said:
Stupid gym moved, they combined with another location that's further from home. So I can't go lift at my normal time as easily anymore. On to top it off, the other location is a lot busier... So I haven't lifted in almost two weeks. I think I'll have to get myself on a 3 day a week version of the above routine. I dont think I'll actually change anything major in the routine itself, just keep moving on to the next day in the plan each time I lift. I will have to swap out some exercises to match what equipment this other gym has though.

Also, definitely need to get back on a calorie deficit. I'm going to keep the deficit fairly small, I think. Currently ~240 lbs give or take a pound, calipers put me at 14.10% bodyfat but I'm only using 3 sites Jackson/Pollock method since it's something I can easily measure on my own. So that 14% figure may not be totally dead on, just using it as a baseline to judge fat loss. Not sure how far down I want to go, but doctor wants me to only weigh 200 lbs... yeah right.

The thing that sucks is since I've been away from lifting, my insomnia has gotten worse. Makes it hard to get back in to lifting. Oh well, just gotta power through the first couple workouts.
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Home gym...
 
Yeah I miss my home gym setup I once had. Power rack, leg press, dip station, a cable setup where I could do any cable exercises and a couple thousand pounds worth of plates. Stupidly sold it all years ago when I had to move a few hundred miles. The place I rent right now has no spot for a gym setup and if I tried using any significant weights here, it would surely destroy the floor. I will hopefully be buying a home in a few years once my oldest two move out, and getting a place where I can have a home gym is a non-negotiable for that.
 
How's the myoreps cycle going Totz? I'm currently reading through the ebook and plan on doing the intermediate template next cycle (currently on SD), but just the 3 day a week routine, and substituting specific exercises to make it safer for my situation.

Reading the template I love the variation not only in rep ranges on the days but exercises as well..
 
Wow, times flies.

Stopped working as a helpdesk call center tech for the government a while back, now working as a project manager for a smaller IT company which gives me a lot more time and freedom. As a result, I've been able to be a lot more consistent with the gym than I have for years. I'm also on my feet again instead of behind a desk all day, which I had no idea how much I missed.

Bulked up again a while ago, hit top weight of 265 lbs. I've been sticking with HST/myo-reps for quite a while now. Funny thing is, I'm not back to my former strength levels that I was at back when I was deadlifting 600+ but I'm bigger than I've ever been so I guess there's something to his hypertrophy specific thing after all. Currently cutting, maybe this time I'll be happy when I hit 10% and won't end up bulking up again.

yeah right
 
cool post, love this part

I've been sticking with HST/myo-reps for quite a while now. Funny thing is, I'm not back to my former strength levels that I was at back when I was deadlifting 600+ but I'm bigger than I've ever been so I guess there's something to his hypertrophy specific thing after all.


Oh yeah, can you show your program? Curious too!
 
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Right now it's basically the same as what I posted in may except no calf work (since it's a waste of time) and some lifts swapped out for machine variants during my cut.

Also 20 minutes of cardio before hand. I can write up a proper post of it once I've got an actual keyboard to type on.

Really glad I left the government work behind. Talked to a former co-worker today. Most of them have been laid off indefinitely due to the government shutdown. Dodged a bullet there.
 
Totentanz said:
Right now it's basically the same as what I posted in may except no calf work (since it's a waste of time) and some lifts swapped out for machine variants during my cut.

Also 20 minutes of cardio before hand. I can write up a proper post of it once I've got an actual keyboard to type on.

Really glad I left the government work behind. Talked to a former co-worker today. Most of them have been laid off indefinitely due to the government shutdown. Dodged a bullet there.
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OK, not sure what you posted in May, I'll have to try to find that then.
calf work doesn't do anything for you then?
 
Nah not really, and damn calves are like 18 inches or so already. Don't really want them much bigger. Already have enough wardrobe problems as it is.

Here's more or less what I do:

Day 1:
Squat 3 x 6-9
Bench 3 x 6-9
Shoulder Press 2 x 9-12
Cgbp machine 2 x 9-12
Core work

Day 2:
Deadlift 3 x 3
Pulldown 2 x 9-12
Bentover Row 3 x 6-9
Whatever Curls 2 x 9-12

Day 3:
Leg Extensions 20-25 reps + 3-5x (myo reps set)
Leg Curl 20-25 reps + 3-5x (myo)
Lateral Raise 20-25 reps + 3-5x (myo)
Pulldown 20-25 reps + 3-5x (myo)
DB Curl 20-25 reps + 3-5x (myo)

Cardio before every workout for 10 to 20 minutes. Calories up on myo day. I also swap out exercises occasionally. Then there are some weeks where I don't feel up to myo reps on day 3 so I'll work up to 3 heavy sets of 5 on most or all lifts instead.
 
Totentanz said:
Nah not really, and damn calves are like 18 inches or so already. Don't really want them much bigger. Already have enough wardrobe problems as it is.

Here's more or less what I do:

Day 1:
Squat 3 x 6-9
Bench 3 x 6-9
Shoulder Press 2 x 9-12
Cgbp machine 2 x 9-12
Core work

Day 2:
Deadlift 3 x 3
Pulldown 2 x 9-12
Bentover Row 3 x 6-9
Whatever Curls 2 x 9-12

Day 3:
Leg Extensions 20-25 reps + 3-5x (myo reps set)
Leg Curl 20-25 reps + 3-5x (myo)
Lateral Raise 20-25 reps + 3-5x (myo)
Pulldown 20-25 reps + 3-5x (myo)
DB Curl 20-25 reps + 3-5x (myo)

Cardio before every workout for 10 to 20 minutes. Calories up on myo day. I also swap out exercises occasionally. Then there are some weeks where I don't feel up to myo reps on day 3 so I'll work up to 3 heavy sets of 5 on most or all lifts instead.
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18 inch calves? sheesh! OK yes, no need to work then!

thanks, very cool routine, curious, press 1x a week back 2x? Is that just to specialize on back over pressing?
 
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