Brock's 2020 Log

[brock8282]

are your knees feeling better?

Best they have felt in a while. I think i have to retire the hack squat, the knees were hurting a little when i got into it with no weight just to see how it felt. Im hoping i will be fine as long as i dont get stubborn and just stick to movements that don't cause any pain. Ive been working on my ankle mobility as well and it seems to be helping, wondering if it might stem from that. I have broke or sprained each ankle too many times.

 

[Mister Slicksta]

haha i ment to post the video on my other youtube channel so people wouldnt find my main one. if you look hard enough you can find it through the video i posted. I use to make youtube videos, none im really happy with and i feel a bit embarrassed with people seeing them but that;s probably some inner self confidence issues i need to get over. but i might get back into it, i do enjoy making the videos and editing them despite sucking.

I wouldn’t worry about it. I thought they were cool as hell. I love following bloggers who are into the same shit as I am.

 

[Skullcrusher]

Impressive lateral delt work in your latest video.

Noticed you have some some protein powder reviews.

Recommend trying Muscle Feast Grass Fed Whey Protein Isolate. I have only tried the chocolate so far but it is the best I have ever had. High quality and delicious. Highly rated on Labdoor. Their creatine is rated really high on Labdoor too. I got some of that too but I'm still using up my old creatine first before I try it.

 

[brock8282]

the girlfriend guilted me into making the drive to the gym in the evenings with her on weekdays. so here's tonights workout:

Barbell Bent Over Rows 1x6-9 1x10-15 with double rest pause
365x9, 315x12 rest pause x 4 rest pause x 2
High Pulley 1 arm Cable Row 2 Max sets
Full stack x10 x7
DB Chest Supported Row 1x6-9 1x10-15
100sx7+1 partial, 80sx10+2partials
Wide Grip Lat Pulldown 1 double rest pause set
210x8 rpx 4 rpx 3
Startrac cable Shrugs 3 max sets
Full Stack x20 x16 x11
Strive 1 arm Preacher Curls 1x6-9 2x10-15
80x9, 60x13, 60x12
Hammer Cable Curls 1x6-9 2x10-15
[FONT=Arial, Helvetica, sans-serif]70x11, 70x8, 50x12 (modify weight selection next week to hit target rep range.[/FONT]

[FONT=Arial, Helvetica, sans-serif]Figured out my grip was too narrow on barbell bent over rows and that was what was causing pain in my bicep/forearm tendon. widen the grip so forearm stays perpendicular with the floor and it felt much better. So those are back in the rotation [/FONT]

 

[brock8282]

Today’s leg day felt brutal.

morning fasted weight: 264.6

Strive Seated Leg Curl 1x6-9 1x10-25
260x7.7 210x10
CybexLeg Extensions 1 max set
260x26
Pendulum Squat 1x9-12 1x12-15
140x10/11 110x12
Body tec Leg Press 1x9-12 1x12-15
9ppsx12 7ppsx15
Laying Leg Curl
1 triple drop set (forgot to record weight)
Icarian Standing Calf Raise Machine
400x14 400x11
Icarian Aductor 2 Mac sets
200x11 200x8

 

[brock8282]

morning fasted weight: 262.4
day off today and definitely needed it after last nights workout. That workout seemed to beat me up pretty good. Feel wiped out still today.
dropped quite a bit last few days, i did forget to mention i added 20mcg of clen as well this week and that tends to make me lose a bit of water weight quick. plan is to increase that 20mcg each week.
I'll likely have a free meal tomorrow tomorrow and replace my meal 5 with it.

 

[brock8282]

No weigh in this morning but felt pretty depleted. Also felt like strength dropped quick today.

Incline Barbell Press 1x6-9 1x10-15
355x7 315x8
High Incline Smith Shoulder Press 1x6-9 1x10-15
3ppsx5.5 2ppsx11
Cybex Incline Press 1x6-9 2x9-12
500x7 360x8 360x7 (should have used less weight strength just died)
Seated DB Lateral Raises
40sx11 x11 x11
Cybex Eagle Chest Flies 1 max set
210x10
Machine Side Laterals 1x6-9 + 2 rest pauses
190x9 rp 5 rp 3
Hammer Strength Dips 1x6-9 1x10-15
360x9 290x13
Side Incline OH extensions 1x6-9 1x10-15
55x6 45x10

Push days are taking to long and is probably too much to recover from. Going to change my push workouts to have 2 pressing movements each instead of 3. Will drop Cybex incline press on this one and hammer strength shoulder press on the other push day. Will add second set as well to the fly movement.

 

[brock8282]

Ment to post this earlier. Top set of Cybex incline presses.

 

[Gibsonator]

Jesus dude u are a beast!
great physique as well.
following along for motivation.

 

[brock8282]

Legs may not be ready for 2x per week, instead will rotate p/p/l throughout the 5 days. Legs were still pretty sore today. So pull day instead:

Icarian T-Bar Row 1x6-9 1x10-15
235x8 180x13
Suprine Hammer Iso Pulldowns 1x6-9 1x10-15
320x5 250x10
1 arm Cable Lat Focused Row 1x6-9 1x10-15
225x6 180x11
Mag Grip Lat Focus Pulldown 1 drop set
165x8 drop 135x8
1 arm DB Curls 1x6-9 1x10-15
55sx6 45sx10
got to the gym late and was a bit rushed to get it in before they closed so I missed a bicep exercise and

 

[brock8282]

pics of yesterday’s cheat meal. Woke up considerably tighter tok

 

[brock8282]

Sitting around antsy for my workout this evening. This is what i hate most about evening workouts. Sit around most the day with just my days workout on my mind. Leg day today. Will try to get 12 plates per side on the cybex squat press somewhere between 6 and 10 reps.

Havent weighed myself in a few days as i was staying at my girls house. When i got home this morning i weighed in at 261.4 pounds after drinking lots of water and having a meal so weight is still dropping quick for sure. Will take update pics thursday or friday morning.

 

[ATLRigger]

1) 75g of whey iso: is that three shakes?
2) Are u mixing the oatmeal, peanut butter, and chicken in a bowl?

 

[Ragingmenace223]

i know how u feel. i think about it every minute till i do it so i just try and get it done early and days when i walk 19000 steps i really dont want to after work.
you are adding to my motivation. I have been slacking a little lately but some things have happened that have me more motivated then ever .
I got complacent for a while and now im back on the horse killing it...
afew days off helped though. i shot up 5 lbs and i did a cleanse so that is saying something with all that i lost with the cleanse...just trying to get to your status...i mean i know i wont but i can try like hell.
your one of the members that keep me on my game and i thank you for that...you and gibs really make me want more for myself....keep it going

 

[brock8282]

1) 75g of whey iso: is that three shakes?
2) Are u mixing the oatmeal, peanut butter, and chicken in a bowl?

hey man, i am having 50g whey iso once a day mixed in with rice chex cereal post workout, then at the end of the day i was also have 25g whey iso mixed in with oatmeal as a part of my last meal. My diet has changed up a bit as i have started working out in the evenings on weekends, ill post an update to it later this evening.

the oatmeal and pb are mixed together but chicken is eaten by itself in that meal. oatmeal fills me up a bit longer then something like rice so i dont mind eating the chicken by itself and then enjoying the oatmeal,

 

[brock8282]

i know how u feel. i think about it every minute till i do it so i just try and get it done early and days when i walk 19000 steps i really dont want to after work.
you are adding to my motivation. I have been slacking a little lately but some things have happened that have me more motivated then ever .
I got complacent for a while and now im back on the horse killing it...
afew days off helped though. i shot up 5 lbs and i did a cleanse so that is saying something with all that i lost with the cleanse...just trying to get to your status...i mean i know i wont but i can try like hell.
your one of the members that keep me on my game and i thank you for that...you and gibs really make me want more for myself....keep it going

I really appreciate those words man! Im really hoping for some big changes this year once i get back to bulk mode. Feel like i wasted all of last year between two failed preps (injuries 3-4 weeks out for both) and then rehabbing those injuries.But keep making progress, with your structure, small amounts of mass gained will make a big visual difference.

 

[Thatgoodfellow]

Killing it my dude! Looking forward to following along.

 

[brock8282]

Great Leg session tonight. Very happy with the weights moved. Felt completely drained and beat down by the end of it.


Strive Seated Leg Curl 1x6-9 1x9-12
260x8 215x10
Strive Leg Extensions 2 max sets
265x16 265x14 (Setting 2 for more end tension on second set)
Cybex Squat Press 1x6-9 1x10-15
12ppsx7 10ppsx12
RDLs on Hammer Ground Base Machine 2x5-8 1x10-15
4ppsx7 4ppsx5 3ppsx10
Icarian Adductor 2max sets
200x10 180x10
Nautilus glute thrust 1x6-9 1x10-15
4.5ppsx9 4ppsx11
Icarian Standing Calf Raise Machine 2max sets
400x14 400x12

 

[Bobbyloads]

Jesus bro, I feel like when I tried BJJ for a few classes like a little bytch.

I need to step my game way up good shit inspirational sir

 

[brock8282]

Morning weight in: 260.2lbs

just wanted to give an update to what the diet looks like now that im working out in the evening during weekdays.

1. 230g egg whites, 90g (cooked) chicken, spinach, 1 english muffin
2. 8oz (uncooked) 96%lean ground beef, 100g avacado, spinach
3. 180g (cooked) chicken, 95g (uncooked) rice
4. 180g (cooked) chicken, 70g oatmeal, 20g peanut butter or 10g fat from 85% dark chocolate
5. 75g carbs from rice chex, 30g whey iso
6. 140g (cooked) chicken, 62g (uncooked) rice, 200g 0% fat greek yogurt, 70g berries, 20g oatmeal, 20g peanutbutter, 15g protein powder blend

workout after meal 4, liss cardio/ morning walk first thing in morning before meal 1.