Journal

[IRONMANN1]

Mon: Arms
Tue: Legs
Wed: Shoulders
Thur: OFF
Fri: Back
Sat: Chest
Sun: OFF

Start Weight: 190
Start Aprox BF%: 11

Cutting - 16 weeks in, 30lbs out.

Aprox. super slow bulk start date: Sept. 1.

Goal by then: 8% or less.

[IRONMANN1]

6/1/Arms -- 192lbs

Smith CGBP -- 135x10, 185x10, 225x8, 225x6, 225x6, 185x10(p)+135x8(p)
EZ Curl -- 65x10(w), 65x10(n), 75x10(w), 75x10(n)
EZ Lying Tri Ext -- 35x15, 65x12, 85x8, 85x10, 65x12
s.s. w/
Seated DB Curl -- 35x10, 35x10, 35x8, 30x11
Pressdown
s.s. w/
Machine Preacher

Treadmill: 15min on Incline.

Notes: Came in carb depleted, numbers suffered. Almost no elbow pain, good news.

[IRONMANN1]

6/2/Legs -- 189lbs
BB Back Squat -- 135x10x2, 185x10, 225x10, 255x10, 225x12
SLDL -- 135x12, 185x12, 235x10+135x12
Close Stance Leg Press -- 360x15
Leg Curl
s.s. w/
Leg Ext.

Treadmill: 15min on Incline.

Notes: Minor pain in left knee. Good 255 set. Deep. Felt strong on SLDL.

[nads786]

nice, started up a new journal?

no cardio this time around?

[IRONMANN1]

nice, started up a new journal?

no cardio this time around?

Yep.

and, yeah i typically do 15-20min li pwo

[IRONMANN1]

7/2/Shoulders -- 189lbs

Super High Inc. Smith Sh Press(6) -- 95x12, 135x10, 155x8, 155x7, 155x6, 135x8, 155x8(4), 155x7+135x6(4)
s.s. w/
Strict Lateral -- 25x10x5, 20x10
DB Shrug -- 90x15, 110x10, 110x10
s.s. w/
UR DB Row -- 45x10x3
s.s. w/
DB Rear Delt -- 20x10x3

Smith press down to collar bone, paused. All the superset work kept the pace going well. Got everything done in about 35 minutes.

15min LI cardio on Treadmill.

[IRONMANN1]

7/6/Chest -- 190lbs

Incline BB Press -- 95x15, 135x15, 155x10, 175x8, 175x8, 175x7+1+135x8

DB Fly -- 25x12, 27.5x12, 27.5x12, 25x12
s.s. w/
Slight Inc. DB Press(2) -- 65x8, 55x9, 55x9, 50x9

Pec Dec -- 90x12, 105x12, 75x12
s.s. w/
HS Inc -- 45x10, 45x10, 45x8

Notes: Constant tension on all work. All DB Pressing paused Deep. Great pump and MMC. Pretty good strength on INC BB (+1 rep on 175 straight sets) despite coming off 4 day vacation and everything that goes with it.)

[IRONMANN1]

7/7/Arms -- 189lbs

Machine Dip -- 9x15, 12x12, 15x10, 17x10, Stackx6+13x6
Strict BB Curl -- 65x12(w), 85x8(w), 85x10, 65x10

Lying Tri Ext -- 35x15, 65x15, 85x7, 75x9, 75x8+65x8(w)
s.s. w/
Seated Alt. DB Curl -- 35x12, 35x10, 35x9

Vbar PD -- 50x15, 70x10, 90x5+60x6
s.s. w/
EZ Spider -- 55x8(w), 55x8, 35x8(w)+35x8

Notes: Skipped cgbp since i did chest the day before. Pretty weak on all work, but it was strict, and got the job done. Not dipping below 10 reps on lying tri ext anymore. Will be going for 3 working sets of 10, when all 3 sets get over 12, i'll reset the poundage.

[IRONMANN1]

8/8/Legs -- 188lbs

BB Back Squat -- 135x12, 185x12, 225x10, 265x9, 245x10, 225x10
Paused Leg Curl -- 110x10, 110x8, 95x6+4
DC Donkey Calf w/Dip Belt -- BWx12, +90x12+BWx12, +90x12+BWx12
Paused Leg Ext

Notes: Great on squats. Big reps, and at a new low bw...good weight for reps. Did some light pulldowns as well since i missed them last week. Back was thrashed after the squatting, so skipped any pulling movement. Legs are growing with new high rep scheme. +seperation.

Now down ~37lbs from start of cut.

[IRONMANN1]

7/10/Shoulders -- 188lbs

DB Shoulder Press to Shoulder -- 25x12, 40x10, 50x10, 65x4, 65x4, 55x7, 50x8+40x6
Seated Lateral -- 15x15, 25x10, 30x8, 25x10+20x10+15x10
Smith BTB Shrug -- 135x15, 225x15, 315x15, 405x10+315x10+225x10(p)
DB UR Row -- 50x8, 50x8, 45x10
s.s. w/
DB Rear Delt -- 20x12, 20x12, 20x12

Abs
15 Min LI Cardio


Notes: The 60's were missing, so opted for a couple low rep sets. Full Rom shoulder pressing is a real poundage killer. Shoulders were on FIRE after laterals...really progressing on UR Row and Seated Lateral.

[littlechick]

great journal title

how ya been stranger?

[IRONMANN1]

great journal title

how ya been stranger?

Been well.

Just trying to journal here. Not much on the chit-chat anymore, no offense.

Hope you've been well.