SOUL upon entry: Make a deal with the devil [power/strength training log]

4/6/23
bw: ~225lb


--1 set of four exercises for rotator cuff muscles of 20 reps each

Bench:
135-10 reps...paused....2 sec pause
+slingshot (highest one 300+ lb)
225-10 reps...paused....2 sec pause...trying to keep elbows in and exploded up....
295-12+0 reps....TNG...barely got 12th...rough form on last rep...slightly tweaked left elbow
---sling shot definitely decreased the stress on the shoulders
----shoulder feeling a lot better....

Close Grip Bench Press:
225-15-16+0 reps...TNG....I may have counted one rep double....

Close Grip Neutral Pulldowns :
190-10 reps...very controlled....
250-12+0 reps...smooth every rep....touched chest on every rep...nothing on 13th....

-------------------
4/8/23

CG Chin Ups: bw(225lb) - 12+0 reps......fairly strict reps....to chest every rep...

---------

4/9/23

Squats with Rogue bar (70lb):
160-10 reps
250-10+0 reps...positioned bar too high on neck and it was killing me...
340-1+0 reps..

Glute-Ham: bw- 10 reps
---other random auxillary exercises
-----------------

4/13/23

Bench:
135- 10 reps...paused

Leg Press Machine:
380(stack)-20 reps...both legs...felt heavy

Standing Rope Attachment Cable Crunches:
100-20 reps....

---giant set of several rotator cuff exercises...
-----Bench Press left upright collapsed twice to the minimum height when I loaded 225...so I took that as a sign.... :/
---no energy today....
 
Last edited:
4/20/23
bw: ~225lb


--1 set of several exercises for rotator cuff muscles of 20 reps each

Bench:
135-10 reps...paused....2 sec pause
+slingshot (highest one 300+ lb)
225-10 reps...paused....2 sec pause...trying to keep elbows in and exploded up....
300-10+0 reps....TNG...
225-22+0 reps...TNG....
----I took wide grip today....widest grip on 225x22 with ring fingers on outer rings

Close Grip Neutral Pulldowns :
190-10 reps...very controlled....
265-10+0 reps...barely got last rep to touch chest...but minimal momentum

-been fighting a cold last few days so been taking cold meds and 2 excedrins per day as well as NMN of 800+mg per day.
 
4/27/23
bw: ~225lb


--1 set of several exercises for rotator cuff muscles of 20 reps each

Bench:
135-10 reps...paused....2 sec pause
+slingshot (highest one 300+ lb)
225-10 reps...paused....2 sec pause...trying to keep elbows in and exploded up....
305-11+0 reps....TNG...big bounces off chest on last few reps...
----I took wide grip today...ring fingers on outer rings


Wide Overhand Thumbless Grip on Long Straight Bar Pulldowns:
190-10 reps....controlled....
295(stack)-2+1 reps....lots of lower back momentum...got 3rd rep halfway

Close Grip Neutral Pulldowns :
295(stack)-6+0 reps...barely got last rep to touch chest...controlled full reps..

---------------------

4/30/23
bw: ~225lb

Squats:
bw-10 reps
135-10 reps
225-10 reps
315-1 rep
365-1 rep
+open belt(tight)-couldn't close it if I tried...
365-2 reps...probably had at least 1 more
385-1 rep
405-1 rep

3 games of 3o3 basketball....horribly out of shape....

Leg Press Machine #1 at 24hr fitness:
307(stack)-20+0 reps...

Leg Press Machine #2:
365(stack)-20+0 reps...
------------

5/8/23
Very Close Grip (3-4" apart) neutral grip chin ups: bw(225-228lb) - 12 +0 reps...barely got last rep....the swissies were wobbling on every rep on the pull up bar....so balance/stabilization was a factor
-----------------------------------------------
 
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5/14/23

bw: 230lb

Bench:
135-10 reps....2 sec pause
225-10 reps....2 sec pause
275- 1 rep....2 sec pause
315- 1 rep....2 sec pause
+slingshot
335-1 rep...1 sec pause
365-1 rep....TNG...
385-1+0 rep...TNG...butt came up off bench
315-8+0 reps....TNG...butt came up on last rep
225-16+0 reps...TNG
--took about 45 min
----shoulder felt good finally......which was a relief...
Neutral Close Grip Chin Ups: bw- 12+0 reps....

----played a bit of basketball of 2o2 for 1.5 hours as well as just shot around....my endurance was horrendous...
 
5/21/23
bw: 226-230lb

Squat:
bw-10 reps
135-10 reps
225-10 reps
275- 1 rep
315- 1 rep
open belt: tight
365- 1+0 rep....bar rolled up on my neck...
385- 1+0 rep
--was hoping to hit 405 lb today but felt like dog shit and form was off so called it quits

Bench:
135-10 reps...TNG
225-10 reps....TNG
+slingshot
295-8+0 reps....TNG...big bounce on last 2 reps

Hoist Leg Press at 24 hr Fitness:
307(stack)-20 +0 reps

Standing Calf Raise Machine:
180lb(/300)-10+0 reps
200- 10+0 reps...

------------
5/30/23
bw: ~227-230 lb

Bench:
135-10 reps
225-10 reps...paused
275-13+0 reps....bounced off chest

Pulldowns w/ medium grip:
235-10 reps....to chin.....used lower back to help

Neutral Close Grip Chin Ups:
bw-6+0 reps...

did not have much energy today....

---workout at work gym

----------

5/31/23
Chin up: bw(228?lb)- 8 reps...controlled..
------
6/1/23

Sohp: 135-5 reps
---still too sore

Leg Press Machine(work Hoist machine):
380(stack)-20 reps...both legs
380(stack)-20 reps...both legs
380(stack)-20 reps...both legs

Calf Raises On Leg Press Machine(work Hoist machine):
380(stack)-10+0 reps...both legs
380(stack)-10+0 reps...both legs
380(stack)-10+0 reps...both legs

----------------------

6/6/23
bw: 225-230lb ( one home scale is 225, other scale is 230)

---rotator cuff complex of several exercises for 20 reps each

Sohp:
135-10 reps
185-6+0 reps....lots of layback

Overhand Straight Bar Pulldowns (medium wide grip):
160-10 reps
250-8+0 reps...a lot of lower back

Leg Press Machine(work Hoist machine):
380(stack)-40+0 reps...both legs...
------------

6/7/23

Sit Ups on a folded mat with feet pinned under bench:
bw- 20 reps
+20lb kettlebell held on my chest - 20+0 reps....had a couple more reps but not much more

Standing Rope Crunches:
80-20+0 reps...had a few more...but it was getting tough

Push Ups:
bw-42+0 reps....
 
Last edited:
6/11/23
bw: 225-230 (shed a couple lb doing OMAD last few days)

rotator cuff complex of several exercises of 20 reps each

Bench:
135-10 reps...paused
225-19+1 reps....TNG....just missed at the top...
275-9+1 reps...TNG...very light taps....locked out 10th rep against the uprights
+slingshot
315-5+1 reps...got stuck on 6th rep halfway and had to set it down on lower supports...

BW squats with feet together: bw - 10 reps
--i want to work towards being able to do pistols and this is one of the progressions. It seemed moderately challenging but doable.

--I played about an hour of basketball shooting around and playing 2 3o3 games to 16......I am very out of shape...

---I have been taking 1g of NMN per day recently and that helps boost energy levels..

----------

6/13/23
Squats with feet together:
bw-10 reps---in sneakers
bw-10 reps---in boots
--had a few left ....quite challenging...
 
Last edited:
6/15/23
bw-225-230lb

BW Squats with feet together: 10 reps....in sneakers

Bench:
135-10 reps...paused
225-21+0 reps TNG
275-13+0 reps...TNG...barely got 13th rep..almost dumped it at the top...

Close Grip Neutral Pulldowns :
190-10 reps...very controlled....
265-10+0 reps...barely got 10th rep....touched chest on every rep...some low back momentum

BW Squats with feet together: 15 reps...in boots with plate under each foot
 
Last edited:
6/20/23
multiple sets of bodyweight squats with feet together of 20s
up to a quick set to 40 slightly bracing for balance on way down
---------------

6/22/23
bw-225-230lb

Bench:
135-10 reps...paused
225-10+0 reps TNG
295-10+0 reps...TNG...had maybe 1 more....big bounces..
295-10+0 reps...TNG...had maybe 1 more....big bounces.....decided not to go for 3rd set

Close Grip Neutral Pulldowns :
190-10 reps...very controlled....
295(stack)-6+0 reps..barely got last rep to touch chest

Bodyweight Squats with feet together:
bw-20 reps x 3 ....bracing on way down
 
DEVILsSON said:
6/20/23
multiple sets of bodyweight squats with feet together of 20s
Bodyweight Squats with feet together:
bw-20 reps x 3 ....bracing on way down
Click to expand...

These things bring your mind from "why am I doing this light crap" to "I quit, ok 1 more, I quit, only 7 more"
 
You're not kidding.

6/25/23
bw-228lb

Squats:
bw-10 reps
135-10 reps
225-10 reps
315-1 rep
335-1 rep
365-1+0 rep....barely grinded out the rep....bad unrack....the left side weights slid 2-3 inches outward....almost had to dump
+closed belt:
405-1 walkout---after bad set up
405-1+0 rep....easier than the 365 set....decent form...
BW with feet together: 25+0 reps

Deadlifts: 225-5 reps
Hang Pulls with clean grip: 225-10 reps

I ended up playing 4 games of 3o3 basketball. I had nothing after 2nd game. I am extremely out of shape. I felt wrecked afterwards.

-------------------
6/29/23
bw: ~225lb on home scales

Sohp:
135-10 reps
155-5 reps...probably could have got 10
185-5+0 reps

Leg Press(work):
380(stack)-20+0 reps
---tried doing it differently where I am only supported by shoulders and fold under the weight which made the weight much harder...

-several rotator cuff complexes
-quad/calf stretches
---------------
 
Last edited:
7/1/23
bw:225ish lb

Deadlifts:
DOH
135-10 reps..did a random variation
225-10 reps...feet together
315-10 reps..
405-1+0 reps...barely did it on 2nd attempt ...grip was suspect
+straps:
495-1 reps
+open belt:
585-2+0 reps
---all sets done in basketball shoes
------decided not to push it today since I haven't done deadlifts in several months

Some Goofy Standing Hip Trust with 315 trying to do hang pulls but I had no upper back strength....way too much weight...

Pistols:
5 reps / leg while bracing using TRX handle x 2 sets

----10 hanging knee raises
------------3 games of 3o3 basketball and some shooting around
-------actually had better endurance today...lost every game despite playing well....

------------
7/8/23
bw:225lb

Bench:
135-10 reps..paused
225-10 reps...paused
+slingshot
300-10+0 reps...TNG...big bounces

Standing Cables Presses:
100/arm-6+0 reps
50/arm-10 reps...slow

Crunches with Feet Pinned:
bw-40+0 reps
+30 kettlebell to the front - 20+0 reps..

-Rotator Cuff exercises of 20 rep sets

-felt like crap....no energy today
 
Last edited:
7/9/23
bw: ~225lb

Squats:
bw-10 reps
135-10 reps
225-10 reps
315-6+0 reps...ripped my BDU work pants on last reps...uneven unrack...

Close Grip Neutral Pulldowns :
205-10 reps...very controlled....
295(stack)-7+0 reps..lots of lower back

Leg Press Machine(work Hoist machine):
380(stack)-10+0 reps...both legs...only back supported....folded into it....a much tougher variation....it wore out my conditioning/core more than my legs


Leg Press Machine(work Hoist machine) Calf Raises:
380(stack)-20+0 reps...both legs...barely got last couple reps...
 
7/13/23
bw:225lb

Bench:
135-10 reps.....TNG
225-10 reps...TNG
+slingshot
305-11+0 reps...TNG...bounced it like crazy
305-10+0 reps...TNG....big bounces

Sit Ups with Feet Pinned:
bw+40lb kettlebell to the front - 15+0 reps..heard loud pop on last rep and had intense pain...probably hyperextended my lower back...quite bad....was able to stand up and walk but man....so much for squats and basketball over the weekend...
 
It took about 10-11 days to clear up but was quite bad first week. But I am taking it easy. Maybe I'll try to do something this weekend. Learned a lesson about warming up and slowly raising weight no matter how light I think it is.

8/3/23
while at work
10 chin ups (bw:220-225lb)--good form...slow
30 body weight squats with feet shoulder width
20 hanging leg raises
=========

8/8/23
while at work
10 CG chin ups (bw:216-220lb)--good form...slow...maybe had a 2-3 more with kipping---
40 body weight squats with feet shoulder width
-checked my weight today in the morning and I was down on both scales---appetite has been reduced (NMN?) and haven't been taking my creatine consistently(maybe 6g once a week)....
------------
 
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DEVILsSON said:
It took about 10-11 days to clear up but was quite bad first week. But I am taking it easy. Maybe I'll try to do something this weekend. Learned a lesson about warming up and slowly raising weight no matter how light I think it is.

8/3/23
while at work
10 chin ups (bw:220-225lb)--good form...slow
30 body weight squats with feet shoulder width
20 hanging leg raises
=========
Click to expand...
rocky-balboa-rocky.gif


Heal up quick, bro.
 
I know you are well researched when it comes to supplementation but I am not sure if some of these supps have been researched enough to conclude they are all without side effects. For instance High dose melatonin has been shown to reduce test levels if you look at the studies. It is your life and your body but just thought I would throw my two cents in.
 
pokerandbeer said:
I know you are well researched when it comes to supplementation but I am not sure if some of these supps have been researched enough to conclude they are all without side effects. For instance High dose melatonin has been shown to reduce test levels if you look at the studies. It is your life and your body but just thought I would throw my two cents in.
Click to expand...

I appreciate the concern and I don't want to argue about it. I have come across conflicting research on this subject. Some articles/research claim that it can indirectly raise testosterone and growth hormone by as much as 20%. Others say it doesn't do much. So at best it's unclear.

From personal experience, of having used it in high amounts for now 15 months, I have not noticed any of the signs of low test. In fact, I'm almost tempted to say it's higher if anything based on the subjective criteria like sex drive, erectile function, body hair, beard growth, muscle mass, fatigue, weight, or lack of mental health issues like depression(I feel more centered and relaxed on average). I have not had blood work done but my expectation is that it will probably come back within range. For example I have found research that shows that it can improve blood lipid profile, type 2 diabetes symptoms, helps with chronic fatigue, boosts immunity, and a whole lot of other positive benefits. But I understand people are hesitant to use melatonin in high quantities given the medical suggestions of 1-5mg. I tried to get my dad to take just 20mg quick dissolve tablets for pre type 2 diabetes with no luck. To each their own I suppose.

"Melatonin does not alter human serum gondotropin and testosterone levels, but it increases prolactin levels"

https://www.nature.com/articles/pr19842381

"Melatonin promotes male reproductive performance and increases testosterone synthesis in mammalian Leydig cells"

https://academic.oup.com/biolreprod/article/104/6/1322/6168287

"In addition to its indirect impact on testosterone production, melatonin has been found to have a direct impact on testosterone levels. Studies have shown that taking melatonin supplements before bedtime can increase morning testosterone levels by up to 20%."

https://www.afdil.com/blog/melatonin-and-testosterone-the-connection-explained/


"We found that melatonin increased testosterone production in co-cultured Leydig and Sertoli cells from sheep."

https://www.mdpi.com/1420-3049/23/2/447


---------------------------

8/12/23
bw:220lb

---Played 2 games of 3 on 3 basketball at 24hr fitness. Got elbowed in the eye midway through 1st game which dislodged my contact lens and made playing unpleasant. My vision was blurry after that moment. Still it was good to push my cardio a bit.

Bw Squats w/ feet together: 10 reps
-Was contemplating a squat session but it wasn't happening after basketball....

Leg Press:
200-10 reps
360(stack)- 22 reps....set it up very deep and pressure on the front part of the quads in front of my knees.

Decline Sit Ups:
bw-20 repsx3 sets
-----------
 
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I actually tried it for few days after I saw you write about it. Took about 50 MGs twice a day. I didn't notice anything drastic so I read a few studies about it. I think im good with whey, creatine, vitamins/minerals and a a couple of melatonins a night.
 
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