Man I get heart palpitations bad when I go back on cycle! I had them so bad last year I had to wear a heart monitor 24/7 for 2 weeks and do stress tests. In the end my cardiologist asked me when’s the last time I donated. I do prescribe phlebotomy due to past hep c. I’m treated but can’t just donate at will. 
I’m past due and it’s been since before last Halloween. Got to get back to my doctor and get the paperwork done along with labs . Guess I need to come off my light blast of 
300 /deca
250 test c 
50 primo e 
a week so my test levels drop down .

I definitely belong on this section of the board!! I’ll be 50 in June and my workouts, recovering, accidents and surgeries have all been down hill . 
I’m having to go lighter! Slower and accept changes that are hard to accept.

Anybody fill one out? I'm not in too bad a shape at the moment.

5 Ways to Build a Bigger Bench Press
(Master Coach Craig)

If I had a dollar for every time I’ve been asked “how much do you bench”, I’d be a very rich man. 

As soon as you’ve built a little bit of muscle, this is the question you’re going to hear. Now, we both know that bench isn’t the end all be all of training and peak physical fitness, but I’d be lying if I said there wasn’t something a little extra cool about a big bench. I’ve benched with the absolute best. From the guys at Westside Barbell, to training with Josh Bryant at the original Metroflex, to learning from Bill Kazmaier (the first man to bench 300 kg) when I lived with him in Alaska. After all my time learning from the best benchers in the world, I’ve gathered five tips that are fool proof for increasing your bench PR. 

1. Don’t just grab the bar - crush it!

When it comes to gripping the bar, most lifters lay down, put their hands around it and just get to work. The best benchers though? They make sure to set the bar fairly low in their palm so it lines up over the bones in their wrist and forearms and then they SQUEEZE. The more intentionally, and forcefully, you can squeeze the bar while you’re benching the more activation you’ll achieve (especially through your triceps) and the more strength you’ll have access to. 

Of all the tips on this list, this is the one that can add pounds to your bench within the same set.

2. Triceps, triceps, triceps

Usually the bench is seen as a chest exercise, and it definitely works your pecs, but if you want maximum power… triceps are what you need. The best benchers always have big triceps which not only add pounds to the bar but allows them to maintain proper form.

This means they can maintain the proper bar path (more on that next) and not overload the pecs and risk injury. 

Some tricep exercises work mixing into your routine are:

Rolling DB Extensions

Dips

Williams Extensions

Band Push Down

3. Stay on the straight and narrow

The optimal bar path for bench press is a highly debated topic, but it shouldn’t be. Your bar path should be straight up and down. What this means is you’re not touching low on your chest only to press the bar back over your face, or any other option that isn’t straight up and down. 

If this is a bit weaker for you at first, that’s ok - you just need more triceps.

Regardless, this is the most efficient way to press and will help to keep you safe from the pec and shoulder injuries that plague the barbell bench. 

4. Bench with your whole body

This sounds a bit strange but stay with me here… If you want to get the most out of your bench press, you want your whole body involved. From the bottom up this means your feet are planted and stopping any side-to-side movement, especially as you take the bar out. Your legs are pushing into the floor to generate more force back into the bench to maximize the support you get from it. Your lats are flexed with your shoulder blades pulled down and together. 

From there, it’s the normal bench press muscles you already think about - but get everything else in on the action and you’ll be surprised how much more you’re capable of. 

5. Get aggressive

I’ve got a very simple rule when it comes to loading weights on the bar. It doesn’t matter if it’s your first day in the gym, or if you’re the third strongest man in the world, and I’ve used this with both of those groups and everything in between. 

The rule? If you load a weight on the bar you should be willing to make the following bet with me:

If you hit the weight I’ll give you $10 but if you miss it, you have to give me $100. That’s how confident you should be in the weights you choose. 

Once you pick a weight where you’d make that bet though, it’s time to get aggressive and confident.

When you lay down on a bench there shouldn’t be any thoughts in your mind outside of your form, making sure everything is tight (from the feet all the way up) and then absolutely dominating the set.  Whatever you need to do, whether it’s music, visualization, whatever… do it. The bench is at least as much of a mental game as it is a physical one and you never want to take the bar out unless you’re ready to give it 100%. 

Practice these five tips to get a bigger bench in a shorter amount of time.


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Who is on Trt and what dose? I run 60 mg test 2 x ew

Figured I'd start a thread here of some of the foods I eat to help give others some ideas. Diet is always the most difficult part of a Bodybuilding and Fitness lifestyle and why so many fail.

So as you'll see, I'm not on a "Pre Contest" diet by any means. I'm 58yrs young and not competing so I just eat a "Clean-Ish" diet that loaded with LOTS of Protein, Mod to High Carbs and Low Fats.

I don't eat junk foods like cakes or candies, soda, or unhealthy snacks like chips, etc.Very little sugars as well.

Right now I'm at around 254lbs.Not sure of my fat % as I'm not really tracking it other than looking in the mirror but probably around 15%.

During winter I bulk up and this past winter I got up to 267lbs.

Anyway, so here it goes. Please add comments or ask any questions you like.

Thanks for all that follow me.


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I just blew out my last trap and some bi-c3ps and now I am going to pie face their sandwich like it is my wife's juicy ass lmao....

... y'all are killing me.

...gonna win it all this year? I'm a little bias cause that's my team.

The Wide Grip Upright Row

By Jim Brewster, January 7, 2025


If you’re a serious bodybuilder, no doubt you want wide delts. Talking about width, one of the first guys I think of is Gary Strydom – the guy had huge, cannonball delts! One of the exercises that can help you get there is the Wide Grip Upright Row. In this edition of Check Out This Exercise, I will take a closer look at this upright row variation, plus give you an example routine and provide supplement guidelines. Are you ready? Then let’s get started!


What Is The Wide Grip Upright Row?


The standard Upright Row is a compound exercise performed by pulling a bar from your thighs up to your shoulders. The standard version uses a narrow grip. The exercise becomes safer by shifting to a wide grip (shoulder width). I like to go wider, as far as I comfortably can. I find this hits the side delts harder.  


Muscles Worked


As noted, the Wide Grip Upright Row targets the lateral (side) deltoid. The lower and middle traps act as synergists, as well as the rear delts, brachioradialis, and biceps. Stabilizers include the upper traps. 


I have described this exercise as working the side deltoid. However, it’s a shoulder exercise. What do I mean? The “shoulder muscles” are the entire group of muscles surrounding the shoulder joint. This includes, among several other muscles, the deltoids. 


There are 3 deltoid muscles: the Anterior, Lateral, and Posterior. In simpler terms, that’s front, side, and rear. 


Narrow vs. Wide Grip


Both grips hit the side delts, but the narrow grip works the traps more. 


The exercise becomes safer by shifting to a wide grip (shoulder width). As noted, I usually go even wider for more side delt stimulation.


Variations


This exercise can be done with dumbbells, resistance bands, kettlebells, or a low cable machine using D-handles, a rope handle, EZ bar attachment, or a straight bar attachment.


Add Them To Your Routine


Example Routine # 1


Here’s a sample shoulder routine. I suggest doing this as part of your Push Day (chest, shoulders, and triceps). This would assume you’ve already warmed up. 


Overhead Press – 3 sets – 12, 10, 8 reps


I prefer a regular bar or EZ bar, but you can use the Smith machine, a weight stack machine, resistance bands, or dumbbells. 


Wide Grip Upright Rows – 3 sets – 10-12 reps 


Dumbbell Side Laterals – 2 sets – 12, 10 reps


Dumbbell Rear Laterals –  3 sets – 12, 10, 8 reps  


Behind the Back Shrugs – 3 sets – 10-12 reps


While traps are part of the shoulder muscles, many lifters do them with their back. I usually do them both on Push Day, and sometimes on Pull Day (back, biceps). 


Performance Tips


Use an explosive but controlled concentric and a slow eccentric. Your tempo should be 2 seconds up and 4 seconds down. On your last set of every exercise, hold at the fully stretched position for a 3-4 second pause. 


Make sure you’re working hard enough. None of this stopping at the listed rep totals when you could easily knock out 3-5 more reps. Always train hard, in fact you should fail within the prescribed rep totals. 


Example Routine # 2


You can implement various extended set techniques, such as rest pause, or for side and rear laterals, drop sets and/or supersets. Here is another example routine that takes the above exercises and implements these intensity techniques. 


Overhead Press – 3 sets – 12, 10, 8 reps – Use rest-pause on every set. 


Wide Grip Upright Rows – 3 sets – 10-12 reps – Use partials at the end of every set


Drop Set Superset


Dumbbell Side Laterals, go right into


Dumbbell Rear Laterals


1 set – 8 reps, drop to the next lightest dumbbell, do as many reps as possible, drop to the next lightest dumbbell, finish with as many reps as possible. 


Behind the Back Shrugs – 3 sets – 10-12 reps, rest-pause.


Performance Tips


As above, perform a 2 second concentric and 4 second eccentric. Even on your most intense sets, perform a 4 second pause in the fully stretched position on your last set. Routine # 2 is intense, if you do it right, you should be unable to do more. If you can do more, you aren’t training hard enough. 


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