I had a pretty good session today. Not much to say, except that I recorded some video of my BB Rows today after a question from Matt about them a while ago. It contains my warm-up set and my heavy set. Obviously the warm-up set looks a little cleaner with respect to fixed ROM as I weave a little bit on my heavy set, but I still think it holds up pretty well. By all means, I look forward to corrections if someone sees where I ought to make an adjustment.
Since I had the camera, I updated my avatar as a teaser for my progress pics in a little over week. My honest opinion is that I am pretty happy with where I am at, but I expected to be leaner after losing this much weight. In the end of the day it's not a big deal. It is what it is, and it's better than it was.
HST Week 6: 5 Rep Max+ Workout #2 of 6 Workout B
Incline Bench Press
Pole x 20, 115 x 1, 135 x 1, 155 x 1, 165 x 1 (w/u)
175 x 5
175 x 3 Holding steady here.
Hammer Grip Pull-Up
100lb assist x 15, 50lb assist x 1, 25lb assist x 1, BW x 1 (w/u)
BW+45 x 5 (+5lbs)
BW+45 x 4 (+5lbs) Looks like Fifty for Friday! This may require a vid.
Deadlift
135 x 5, 185 x 1, 225 x 1, 255 x 1, 255 x 1 (w/u)
295 x 5 (+10lbs)
295 x 5 (+10lbs) Feeling pretty good here.
Machine Hack Squat
90 x 5, 160 x 1, 180 x 1, 210 x 1 (w/u)
240 x 4 (-1 rep)
240 x 2 (-1 rep) LOL, this happens every time at this stage of the program with hack squats. I simply cannot retain my 5RM for more than 1 or 2 workouts before the reps start to drop. I'll need to back down a bit next time.
Bent-over Row
135 x 3, 155 x 1, 170 x 1
180 x 5
180 x 4 I'll let the vid do the talking.
Clean and Press
85 x 1, 95 x 1, 105 x 1
120 x 4
120 x 4 (+1 rep) I was feeling good and smashed out an extra rep!
Strong workout as usual Jason! I especially like the Incline Bench, deadlift and Rows. I don't know much about proper form with the rows other than to keep your elbows close to your mid section when you go up, so can't really comment on your form.
Your new pic though looks outstanding! Your abs look amazing man!
Great form on the rows Jason, you definately have the focus on the muscle being worked, something I need to take on board a bit more.
__________________
"....that's what real bodybuilding is all about--getting in there, on a consistent basis, and simply having the guts to grind it out, one workout at a time. " Ironwill
"I don't care what anyone blows up your ass, you ain't sore you don't gain sh#t" Inhuman
My journal: Aussie Al's Muscle Medley
http://forum.bodybuilding.com/showthread.php?t=5624461&goto=newpost
I had a pretty good session today. Not much to say, except that I recorded some video of my BB Rows today after a question from Matt about them a while ago. It contains my warm-up set and my heavy set. Obviously the warm-up set looks a little cleaner with respect to fixed ROM as I weave a little bit on my heavy set, but I still think it holds up pretty well. By all means, I look forward to corrections if someone sees where I ought to make an adjustment.
Looks good. As long as you pull your elbows/shoulder blades back as hard as you can, your back is working.
Quote:
Deadlift
135 x 5, 185 x 1, 225 x 1, 255 x 1, 255 x 1 (w/u)
295 x 5 (+10lbs)
295 x 5 (+10lbs) Feeling pretty good here.
Good work.
You're gonna love 5x5. You're going to watch your Squat/Deadlift/Bench climb steadily.
Quote:
Machine Hack Squat
90 x 5, 160 x 1, 180 x 1, 210 x 1 (w/u)
240 x 4 (-1 rep)
240 x 2 (-1 rep) LOL, this happens every time at this stage of the program with hack squats. I simply cannot retain my 5RM for more than 1 or 2 workouts before the reps start to drop. I'll need to back down a bit next time.
These do a pretty good job of putting your legs on an island. You can't "Good Morning" the weight up, or do anything else but dig.
Finished up another week of training today, and I can feel that I have pushed my body to the max with the heavy sets. By the end of the workout, it was starting to break down slightly, but I think I pushed it to just the right levels. Next week, I will back off the weights slightly on my first heavy set, then finish off with a drop set.
HST Week 7: 5 Rep Max+ Workout #3 of 6 Workout A
Incline Bench Press
Pole x 20, 115 x 1, 135 x 1, 155 x 1, 165 x 1 (w/u)
175 x 5
175 x 4 (+1 rep) For this final week of maximum lifts, I went for one more rep and eeked it out.
Hammer Grip Pull-Up
100lb assist x 15, 75lb assist x 1, 50lb assist x 1, BW x 1 (w/u)
BW+50 x 5 (+5lbs)
BW+50 x 4 (+5lbs) LOL, lot's of weird grunting and gurgling noises coming out of me on these. Heavy work.
BB Lunges
Pole x 10, 95 x 1, 135 x 1, 155 x 1 (w/u)
165 x 5
165 x 5 These didn't feel quite as solid as the last workout. Not sure why, but my balance was a bit off. Could just be the constant thrashing these muscles are taking, as evidenced by the hack squat failures yesterday. Still, I pushed them hard and my quads were pumped and glutes were aching by the end.
Bent-over Row
135 x 1, 155 x 1, 175 x 1 (w/u)
185 x 4 (+5lbs) (-1 rep)
185 x 4 (+5lbs) Form deteriorated a bit today. These were a bit over the line.
Clean and Press
85 x 1, 95 x 1, 105 x 1 (w/u)
120 x 3 (-1 rep)
120 x 2 (-2 reps) Ha ha ha. I added 5lbs to my 5RM over the cycle, and then cranked out an extra rep on the second set two days ago. Today they came back at me for some revenge. Like I said, I've been pushing the edge this week and it's starting to show, but it's the perfect time to be reaching it with just one week left.
BB Lunges
Pole x 10, 95 x 1, 135 x 1, 155 x 1 (w/u)
165 x 5
165 x 5 These didn't feel quite as solid as the last workout. Not sure why, but my balance was a bit off. Could just be the constant thrashing these muscles are taking, as evidenced by the hack squat failures yesterday. Still, I pushed them hard and my quads were pumped and glutes were aching by the end.
FWIW, the same thing happens to me with these occasionally. I consider Barbell Lunges a "medium skill" lift; if the stars aren't aligned perfectly, it will throw you off! Just get it into your head that you'll do better next time.
I agree completely with your comment about MMC with Barbell Rows. It takes a good bit of practice to get them right. And if they're not right, then they're no more than a crappy arm exercise.
Incline Bench Press
Pole x 20, 115 x 1, 135 x 1, 155 x 1, 165 x 1 (w/u)
175 x 5
175 x 4 (+1 rep) For this final week of maximum lifts, I went for one more rep and eeked it out.
Solid pressing jason! I don't no many people who can legitimately do more than a plate a side on incline!
__________________
"Determination that is incorruptible" - Disturbed
"Aint nothin to it but to do it" - Ronnie Coleman
Jason, you're turning it up to a whole new level! Awesome workout man. With pullups like that, I can see why the crazy noises were coming out. Keep this up... you're gonna get some good results from workouts like these.
__________________
David
My Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=117774621
How does your body hold up with the heavy work, especially while on a cut?
Drop sets sounds like a good change up for the last set.
__________________
"....that's what real bodybuilding is all about--getting in there, on a consistent basis, and simply having the guts to grind it out, one workout at a time. " Ironwill
"I don't care what anyone blows up your ass, you ain't sore you don't gain sh#t" Inhuman
My journal: Aussie Al's Muscle Medley
http://forum.bodybuilding.com/showthread.php?t=5624461&goto=newpost
I've been tied up with a lot of work and other scheduling issues to the point of missing a workout Monday morning. It was the first one over the 5 month cut so I'm not feeling too guilty, but it is too bad that things have gone a little haywire in the last week here.
I hit the iron this morning and definitely had some weird things going on. I'm not sure if receiving a flu shot yesterday had anything to do with it, or if it is just from sleep deprivation earlier in the week. The place where I got the shot felt like someone punched me there 100 times. The workout started out okay but when I tried my first set of heavy deadlifts I nearly blacked out and had to drop it right down. I took off a little weight, tried another set and felt a little better. By the third set I was feeling pretty good, but I had also dropped 40lbs off the bar.
Friday is the last workout of this cut. I have mixed emotions about that, but the change will be good for me.
HST Week 8: 5 Rep Max+ Workout #4 of 5 Workout B
Incline Bench Press
Pole x 20, 115 x 1, 135 x 1, 155 x 1, 165 x 1 (w/u)
175 x 5
175 x 3, 155 x 3, 135 x 5 drop set Great chest pump with drop sets.
Hammer Grip Pull-Up
100lb assist x 15, 50lb assist x 1, 25lb assist x 1, BW x 1 (w/u)
BW+50 x 5
BW+50 x 4, BW+25 x 3, BW x 4 drop set
Deadlift
135 x 5, 185 x 1, 225 x 1, 265 x 1 (w/u)
305 x 0 EPIC FAIL
295 x 3
275 x 5
Machine Hack Squat
90 x 5, 160 x 1, 180 x 1, 200 x 1 (w/u)
230 x 5
230 x 4, 200 x 4, 180 x 6 drop set Just brutal. I was on all fours whining at the end of the drop set. Had to yell at myself to stop being a crybaby.
Bent-over Row
135 x 3, 155 x 1, 170 x 1
180 x 4
180 x 3, 160 x 4, 140 x 5 drop set
Clean and Press
85 x 1, 95 x 1, 105 x 1
115 x 5
115 x 3, 105 x 1, 85 x 5 drop set My tank was beyond empty by the end.
Hey Jason, like the new avi mate, you are cut to pieces.
You'll nail it the next session, we all have those sessions for one reason or another.
__________________
"....that's what real bodybuilding is all about--getting in there, on a consistent basis, and simply having the guts to grind it out, one workout at a time. " Ironwill
"I don't care what anyone blows up your ass, you ain't sore you don't gain sh#t" Inhuman
My journal: Aussie Al's Muscle Medley
http://forum.bodybuilding.com/showthread.php?t=5624461&goto=newpost
Hey Jason, like the new avi mate, you are cut to pieces.
Quote:
Originally Posted by bustasinclair
Hey man, is that avi a new pic? Did I miss progress pics?
I thought the avi change function was broken???
Thanks. I haven't taken real progress pics yet, I just snapped that one in my avatar on Friday for a sneak peak. Unfortunately, as you mentioned, the avatar updating process was borked but it seemed to clear up for me today.
I'll take progress pics this weekend. I'm also trying to get my bod pod rescan done next week to see what the numbers look like after the cut. That should be interesting!
The workout started out okay but when I tried my first set of heavy deadlifts I nearly blacked out and had to drop it right down. I took off a little weight, tried another set and felt a little better. By the third set I was feeling pretty good, but I had also dropped 40lbs off the bar.
Could be multiple reasons for this, but if it's an isolated incident, no problem; just move on.
Quote:
Friday is the last workout of this cut. I have mixed emotions about that, but the change will be good for me.
I'd say you're probably due for a change-up.
Quote:
Originally Posted by ectoBgone
I'll take progress pics this weekend. I'm also trying to get my bod pod rescan done next week to see what the numbers look like after the cut. That should be interesting!
Yes, it should!
Your avi rocks, Jason. That's a monster set of abs you've got goin' on there.
I've been tied up with a lot of work and other scheduling issues to the point of missing a workout Monday morning. It was the first one over the 5 month cut so I'm not feeling too guilty, but it is too bad that things have gone a little haywire in the last week here.
I hit the iron this morning and definitely had some weird things going on. I'm not sure if receiving a flu shot yesterday had anything to do with it, or if it is just from sleep deprivation earlier in the week. The place where I got the shot felt like someone punched me there 100 times. The workout started out okay but when I tried my first set of heavy deadlifts I nearly blacked out and had to drop it right down. I took off a little weight, tried another set and felt a little better. By the third set I was feeling pretty good, but I had also dropped 40lbs off the bar.
Friday is the last workout of this cut. I have mixed emotions about that, but the change will be good for me.
Amen to change! I think the flu shot had something to do with it, as those shots do give you some flu symptoms. I wouldn't let it bother me too much if I were you Jason.
Quote:
HST Week 8: 5 Rep Max+ Workout #4 of 5 Workout B
Incline Bench Press
Pole x 20, 115 x 1, 135 x 1, 155 x 1, 165 x 1 (w/u)
175 x 5
175 x 3, 155 x 3, 135 x 5 drop set Great chest pump with drop sets.
Hammer Grip Pull-Up
100lb assist x 15, 50lb assist x 1, 25lb assist x 1, BW x 1 (w/u)
BW+50 x 5
BW+50 x 4, BW+25 x 3, BW x 4 drop set
Deadlift
135 x 5, 185 x 1, 225 x 1, 265 x 1 (w/u)
305 x 0 EPIC FAIL
295 x 3
275 x 5
Machine Hack Squat
90 x 5, 160 x 1, 180 x 1, 200 x 1 (w/u)
230 x 5
230 x 4, 200 x 4, 180 x 6 drop set Just brutal. I was on all fours whining at the end of the drop set. Had to yell at myself to stop being a crybaby.
Bent-over Row
135 x 3, 155 x 1, 170 x 1
180 x 4
180 x 3, 160 x 4, 140 x 5 drop set
Clean and Press
85 x 1, 95 x 1, 105 x 1
115 x 5
115 x 3, 105 x 1, 85 x 5 drop set My tank was beyond empty by the end.
Very strong Incline Bench, Deadlift and Bent over row despite the fact that you were feeling weird. Good job.
I am scheduled for my bod pod test a week from today. I'm going to guess that I come in somewhere between 12-14% bodyfat, hopefully on the lower end. All in all, I'm very happy with the decision to cut and it feels good having shed a good amount of fat. To be honest though, I would have expected more striations and muscle separation in my upper body at this weight and the final results are slightly disappointing given the amount of effort put it. That pretty much seems to be the way of bodybuilding though (for me, anyways).
I did take a few snapshots today. I'll do side by side comparison pics this weekend, but I figured I'd throw these up now. I would say I'm happiest with the way my legs turned out at the end of the cut. They were holding more fat that I would have guessed and actually look bigger now with the added definition.
I want to thank everyone for following along, providing encouragement, and helping to keep me accountable. It definitely helps!
Quads and abs looking R-I-P-P-E-D!!! Seriously. Based on the body type I see in today's natural bodybuilding, I think you should consider competing.
So what's next on the diet, 4k cals?
Quote:
Originally Posted by Tifflex
x2!
You did a great job with this cut Jason. I enjoyed following your progress. Thanks for the detailed journal!
Thanks friends. As far as competing goes, first, I would need more mass to have the guts to get on a stage. Second, I honestly just can't make training the priority it would require in order to make it happen. Not at this stage of life. Maybe some day.
As far as where to go from here, I'll be taking at least a week off from lifting and see how my energy levels are doing. The week after I will either do a week of deloading or I'll jump right into my 5 x 5. I will be increasing calories by 200 per week for 4 weeks, which will take me from 2,200 to 3,000. My macros will also be changing to a 40/40/20 instead of the 45/30/25 I have been doing. So ... a lot more carbs in my future!
As far as where to go from here, I'll be taking at least a week off from lifting and see how my energy levels are doing. The week after I will either do a week of deloading or I'll jump right into my 5 x 5.
Madcow starts you off 20 pounds below your 5 -rep maxes. And with a 5 pound increase each week, in effect, this provides for 4 weeks of "deloading" built right in. Just a heads-up.
Quote:
I will be increasing calories by 200 per week for 4 weeks, which will take me from 2,200 to 3,000. My macros will also be changing to a 40/40/20 instead of the 45/30/25 I have been doing. So ... a lot more carbs in my future!
I'd expect you're going to see a growth spurt around the 6th-8th week of Madcow. By then, your cals/day will have been increased, and you will be handling more weight than your starting 5-rep maxes.
Great pics, Jason. They show the results of consistent hard work and discipline, the two cornerstones of bodybuilding.
Thanks friends. As far as competing goes, first, I would need more mass to have the guts to get on a stage. Second, I honestly just can't make training the priority it would require in order to make it happen. Not at this stage of life. Maybe some day.
As far as where to go from here, I'll be taking at least a week off from lifting and see how my energy levels are doing. The week after I will either do a week of deloading or I'll jump right into my 5 x 5. I will be increasing calories by 200 per week for 4 weeks, which will take me from 2,200 to 3,000. My macros will also be changing to a 40/40/20 instead of the 45/30/25 I have been doing. So ... a lot more carbs in my future!
I respect your decision.
More carbs FTW!
__________________
Tiffany
"You will never be the person you can be if pressure, tension and discipline are taken out of your life."-- James Bilkey
To an outsider looking I'd say your progress with the cut is absolutely amazing. Of course I don't have your personal perspective, I didn't go through all the cutting, discipline watching calories etc, so my perspective is skewed towards the casual observer.
Regardless, your hard work has paid off and I don't see any fat on your waist which simply looks amazing! Your legs too look fantastic.
I'll be closely following your 5x5 journal to see how you react to it as I am also solely focussed on increasing functional strength at this stage.
Jason, I'm impressed with your pics man!! Too bad on the competing thing; you have a good natural build. Maybe in 5-10 yrs when the kids are grown a little.
Keep up the good work and in that time frame you will have built an amazing physique that's screaming for the stage!
__________________
If it feels too heavy, add more weight. []--[]
Well whether you choose to compete or not, there's definately no mistaking you are a bber, great work.
Nice quads
__________________
"....that's what real bodybuilding is all about--getting in there, on a consistent basis, and simply having the guts to grind it out, one workout at a time. " Ironwill
"I don't care what anyone blows up your ass, you ain't sore you don't gain sh#t" Inhuman
My journal: Aussie Al's Muscle Medley
http://forum.bodybuilding.com/showthread.php?t=5624461&goto=newpost
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