Nads Workout Journal 2012: Get strong without turning into a lardo

[nads786]

Upper 1

1) BB Flat Bench
barx8
95x8
135x8
185x4
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

30 reps

2) T-Bar Rows (chest supported)
45x8
90x5
135x4
115x5
90x8
90x8
90x8

2) Smith Machine CGBP
135x8
155x8
185x8
185x5
185x3 (wtf)
155x8

4) HS High Row
2platesx8
2plates+25x6 for 4 sets

Comments

I didn't have a spot today so I decided to go for 3 rep sets with 225 and I ended up with 30 reps, not too bad.

The T-bar rows felt really heavy so I had to reduce the weight on those and the CGBP was just awful. Smith machine work is hard to set up so I may just go back to standard CGBP.

Bottom line my pressing strength goes down dramatically after heavy flat benching.

[nads786]

Losing the weight makes hitting some of the big numbers on the bench look even better! That's a lot of reppage on the front squats and hard on the quads after doing the BSSs. Good work Nadeem!

205x8 fronts is sick, especially across that many sets and beltless!!!!
Awesome work dude

Thanks guys! I really think this weight loss is temporary so I'll be rechecking my weight tomororw to see what it is.

[fittofattofit]

Great workout Nadeem ... 30 reps of 2pps is nothing to sneeze at! I'm not surprised that you lost a few reps on the CG smith after smashing the tris on the flat bench.

[nads786]

Lower 1

1) BSS
bwx8
20x8
55x5
55x5
55x5
55x5
55x5

2) Smith Machine Front Squats
95x8
135x8
185x5
205x8
205x8
205x8
205x8

3)Walking Lunges
4 sets with 15lbs

4) Calves
4 sets of 12-15 reps

Comments

The 55s were way to heavy it seems for BSS, my form was deteriorating and I kept having to readjust and stop mid set. I should go back down to the 50s and just hammer those out some more.

The smith machine front squats felt great today and my form was really good (thanks to some deep leg/hip stretching).

The walking lunges were just brutal and my cardio system was pumping like crazy. I'm going to be really sore tomorrow.

[nads786]

Great workout Nadeem ... 30 reps of 2pps is nothing to sneeze at! I'm not surprised that you lost a few reps on the CG smith after smashing the tris on the flat bench.

Every since I began lifting it seems like my chest/shoulder/tricep endurance is just not as good as my back, legs etc. After heavy benching or db benching I never seem to have a lot left.

[nads786]

Upper 2

1) UH Pulldowns
100x8
140x8
180x5
180x5
180x5
180x5
180x5

2) OH V-Grip Extensions
25x8
30x8
40x10
40x10
40x10
40x10
40x10

3) Side laterals
15lbsx15 for 4 sets

4) Machine Row
1 warmup set
5 sets of 8

5) Rope Pushdowns
42.5x10 for 5 sets

Comments

Very solid workout with a great pump.

[fittofattofit]

Holding two 55 dumbbells while doing BSSs is very hard ... I find that I really have to concentrate on keeping hips and core tight and body upright just to keep balance while doing heavy BSSs, let alone trying to get to good depth. Nice heavy front squats on the Smith as well
Big volume on the upper day ... strong work on the UH pulldowns

[nads786]

Update:

I haven't been able to workout the past couple days because I was robbed outside of "Greektown" in a much worse part of Chicago than I ever realized. I basically lost my credit cards, phone, drivers license etc. I luckily had $20 to hail a cab or I would have been totally fuked. It's really shocking in a way because I use to go to this area all the time 10 years ago but I guess it's gotten much worse.

I'm finally resettled now so hoping to hit the gym today or at latest tomorrow.

[fittofattofit]

Update:

I haven't been able to workout the past couple days because I was robbed outside of "Greektown" in a much worse part of Chicago than I ever realized. I basically lost my credit cards, phone, drivers license etc. I luckily had $20 to hail a cab or I would have been totally fuked. It's really shocking in a way because I use to go to this area all the time 10 years ago but I guess it's gotten much worse.

I'm finally resettled now so hoping to hit the gym today or at latest tomorrow.

I'm sorry to hear about that Nadeem .. I trust you weren't physically injured although that has to shake you. Hopefully you'll channel the negative vibes into a big lifting session

[nads786]

I'm sorry to hear about that Nadeem .. I trust you weren't physically injured although that has to shake you. Hopefully you'll channel the negative vibes into a big lifting session

Nope lucky for me I wasn't, I'll def be lifting today after missing the last two sessions.

[nads786]

Upper 2

1) UH Pulldowns
100x8
140x8
170x5
170x5
170x5
170x5
170x5

2) OH Extensions
25x12
35x12
40x15
40x15
40x15
40x15

3)side laterals
15lbsx12 for 4 sets

4)Machine Rows
4 sets of 8

5) V grip pushdowns
60x12
60x12
60x12
60x12
60x12

[SwagMorris]

Robbed? Holy fuk.

A lot of volume on these workouts lately. I don't feel like an upper body day is complete until I have a big pump.

I've been doing more stretching on my leg days, as well. Been helping me get deep with more comfort these past few weeks, no doubt.

[nads786]

Lower 1

1) BSS
bwx8
20x8
50x5
50x5
50x5
50x5
50x5
50x5

2) Front Squats
barx8
95x5
135x5
185x5
220x3 (too hard)
200x5
200x5
200x5
200x5

3) Walking Lunges

4 sets of 40 yards

Comments

Even the 50lbs feel super heavy my form was a bit weak on some of these sets, I have to keep working on my form.

Upper 1

1) BB Flat Bench
barx8
95x8
135x8
185x4
205x3
240x3
240x3
240x3
240x3
240x3

2) T-Bar Rows (chest supported)
45x8
75x5
90x5
115x5
115x5
115x5
115x5
115x5

3) Decline Pushups
bwx8
bwx8
bwx8
bwx8

4) DB Rows
75x6
75x6
75x6
75x6

5)CGBP
155x8
155x8
155x8
155x8

Comments

Much better workout than the numbers indicate. I'm sitting at 176.6lbs right now and benching 240 for 15 reps is def something noteworthy, usually when I lose weight my strength goes down the drain but right now its doing really well.

I may have irritated my lower back on the last set of bench because when I did the T-bar rows my right calve had some nerve irriation.

[nads786]

Robbed? Holy fuk.

A lot of volume on these workouts lately. I don't feel like an upper body day is complete until I have a big pump.

I've been doing more stretching on my leg days, as well. Been helping me get deep with more comfort these past few weeks, no doubt.

Yeah man it really fuking sucked, glad that ordeal is over.

[nads786]

Lower 2

1)Front Squats
barx8
95x8
135x8
185x3
205x5
215x3
215x3
215x3
215x3
215x3

3)BSS
bwx10
4 sets of 8 (25lbs)

4) Walking Lunges
4 sets

5) Calves
5 sets of 12


Upper 2

1) UH Pulldowns
100x8
140x8
180x5
180x5
180x5
180x5
180x5
180x5

2) OH Extensions
25x12
30x12
42.5x8
42.5x8
42.5x8
42.x5x8
42.5x15

3) Side laterals (super slow)
10lbsx 20reps for 4 sets

4)Machine Rows
4 sets of 8-10 reps

5) V Grip Pushdowns
57.5x15 for 4 sets

[fittofattofit]

I missed that benching earlier ... great work getting 240 for 15 reps. Looking good on those front squats and UH pull-downs as well

[nads786]

Lower 1

1)BSS
bwx8
20x8
50x5
50x5
50x5
50x5
50x5

2) Front Squats
barx8
95x8
135x8
215x5
215x5
215x5
215x5
215x5
215x5

3) Walking Lunges
20lbs for 4 sets


Upper 1

1)BB Flat Bench
barx8
95x8
135x8
185x3
225x3 (way too hard)
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

2) Chest Supported T-Bar Rows
45x8
70x5
90x5
115x5
115x5
115x5
115x5
115x5
115x5

3) Incline DB Bench
60x8
60x8
60x8
60x8

4) Paused DB Rows
80x6
80x6
80x6
80x6

5) Decline Pushups
bwx8
bwx8
bwx8
bwx8

Comments

I didn't have a spot today and the cut took a hit as 225 felt way too heavy. I scaled back to 185 and tried to get 30 reps which worked. The back work still feels very solid and I'll pump it up to 120lbs next week.

[nads786]

Upper 2

1) UH Pulldowns
100x8
140x8
185x5
185x5
185x5
185x5
185x5

2) OH Extensions
25x12
35x12
42.5x12 for 4 sets

3) Side Laterals (super slow)
10lbs for 15 reps for 4 sets

4)HS High Row
190x8
190x8
190x8
190x8

5) Rope Pushdowns
50x10
50x10
50x10
50x8

Lower 2

1)BSS
20x8
20x8
20x8
20x8

3) Front Squats
barx5
135x5
185x3
215x5
215x5
215x5
215x5
215x5

3) Walking Lunges
20lbsx 4 sets

Comments

Overall solid couple of workouts the pulldowns are getting harder and harder but still slowly increasing weight.

[nads786]

Upper 1

1) BB Flat Bench
barx8
95x8
135x8
185x3
225x3
225x3
185x4
185x4
185x4
185x4
185x4
185x4
185x4
185x4

2) Chest Supported T-Bar Rows
45x5
75x5
90x5
120x5
120x5
90x5
90x5
90x5

3) Incline Db Bench
65x8
65x8
65x8
65x8

4) DB Rows
70x6
70x6
70x6

ss w/

5) Decline Pushups
bwx8
bwx8
bwx8

Comments

I'm definitely hitting the cutting wall. 225lbs felt pretty heavy with the barbell bench and even the chest supported rows felt pretty challenging. I shouldn't be too surprised because I am now at 174.4 (August 26th I was at 183).

Looking at tonnage provides an even grimmer picture:


Week, Bench Press, T-Bar Row


1 7875 1 3300
2 4700 2 1620
3 6750 3 3160
4 3600 4 3450
5 5550 5 2550
6 2830 6
7 7
8 8
9 9
10 10
11 11
12 12
13 13
14 14
15 15

[nads786]

Lower 1

1)BSS
bwx8
20x8
50x5
50x5
50x5
50x5
50x5

2) Front Squats
135x5
155x5
185x5
225x5
205x5
185x5
155x5
135x5

3) Walking Lunges
20lbs for 4 sets

4)Calves
4 sets of 15 reps

Upper 2

1) UH Pulldowns
100x8
140x8
190x5
190x5
190x5
190x5

2) OH Extensions
25x10
35x10
50x10
50x10
50x10
50x10

3) DB Laterals (slow)
10lbsx 15 reps for 4 sets

4) HS High Row
190x8
190x8
190x8
190x8

5) V Grip Pushdowns
60x8
60x8
60x8
60x8


Comments

Solid couple of workouts but the lack of calories is def affecting me now.

[fittofattofit]

Great job on the cutting Nadeem .. 8 lbs in 7 weeks sounds perfect to me. It's not surprising that you've lost a little strength although that's an interesting way to look at it by comparing the total volumes from week to week on the bench and rows. You're still benching and front squatting 225 for reps and your pull-downs are looking strong so maybe its more your stamina than your strength that's taken the cutting hit (dat dere glycogen)

[nads786]

Upper 1

1) BB Flat Bench
barx8
95x8
135x8
185x3
210x5
210x5
210x5
210x5
210x5

2)Chest Supported T-bar Rows
45x5
70x5
90x5
115x5
100x5
110x5
110x5

3)Incline DB Bench (45 deg)
55x8
55x8
55x8
55x8

4)DB Rows (paused)
70x8
70x8
70x8

5) Incline Pushups
bwx10
bwx10
bwx10
bwx10

solid workout, nothing crazy to report but my strength has taken a solid dive so far...

[fittofattofit]

solid workout, nothing crazy to report but my strength has taken a solid dive so far...

... but are you noticing those cuts coming in?

[nads786]

... but are you noticing those cuts coming in?

Yeah the stomach region has def gotten smaller, cuts coming in but I feel a bit smaller overall. I want to try to get down to 165 and then slowly build up.

If I can regain my strength at a lower bw I would be really happy. Every time I get up to 185+ I feel like a fat slob.

[fittofattofit]

Yeah the stomach region has def gotten smaller, cuts coming in but I feel a bit smaller overall. I want to try to get down to 165 and then slowly build up.

If I can regain my strength at a lower bw I would be really happy. Every time I get up to 185+ I feel like a fat slob.

You should be very lean at 165 Nadeem .. it's always hard psychologically losing strength on a cut but I know that some of the best gains experienced lifters have is when they reverse diet after a hard cut

[nads786]

Lower 2

1)BSS
bwx8
20x8
50x5
50x5
50x5
50x5
50x5

2) Front Squats
barx8
95x8
135x8
185x5
205x5
205x5
205x5
205x5
205x5

3)Walking Lunges
20lbs for 4 sets

4) Calves
4 sets of 15 reps

Upper 2

1) UH Pulldowns
100x8
140x8
160x5
160x5
160x5
160x5
160x5
160x5
160x5
160x5

2)OH Cable Extensions
25x10
35x10
50x8
50x8
50x8
50x8

3) DB Laterals (super slow)
10lbsx for 12 reps for 4 sets

4) HS High Rows
2platesx8 for 4 sets

5) Incline Pushups
4 sets of 10

Comments

Overall pretty solid workout but energy is def wavering, and my weight is already stalling at 174 eek!.

[fittofattofit]

Front squats are getting up again and you're still keeping up the volume on your workouts despite the cutting, so looking good. Are you doing any cycling or other cardio at the moment?

[nads786]

Upper 1

1) BB Flat Bench
barx8
95x8
135x8
183x3
205x5
205x5
205x5
205x5
205x5
205x5

2) Chest Supported T-Bar Rows
45x5
90x5
90x5
90x5
90x5
90x5
90x5
90x5
90x5

3) Incline DB Bench
60x8
60x8
60x8
60x8

4) DB Rows (paused)
70x8
70x8
70x8
70x8

5) V Grip Pushdowns
100x15
100x15
100x15
100x15

Lower 1

1)BSS
bwx8
20x8
50x7
50x7
50x7
50x7

2) Front Squats
barx5
95x5
135x5
185x3
205x6
205x6
205x6
205x6
205x6

3) Walking Lunges
4 sets @ 20lbs

4) Calves
5 sets of 12-15 reps

Comments

Overall good last couple workouts. Calories are down but my volume is still pretty high. Strength not so much

[nads786]

Upper 2

1) UH Pulldowns
100x8
140x8
170x5
170x5
170x5
170x5
170x5
170x5

2) OH Extensions
25x12
35x12
50x12
70x10
70x10
70x10
70x10

3)Side Laterals (super slow)
10lbsx12 for 4 sets

4)HS High Rows
2platesx8 for 4 sets

5) Incline Pushups
50 reps across 4 sets

Comments

Solid workout on low calories, I'm using a new gym for this workout and the cable weights are def easier here.

[nads786]

Lower 2

1)Walking Lunges
bw
20lbs
30lbsx for 4 sets

2)Front Squats
barx5
95x5
135x5
185x5
205x5
205x5
205x5
205x5
205x5

3)Hip Thrusts
4 sets of 15 reps

4) Claves
4 sets of 15 reps

Upper 1

1)BB Flat Bench
barx8
95x8
135x5
185x3
210x5
210x5
210x5
210x5
210x5

2) Chest Supported T-Bar Rows
45x5
75x5
90x5
100x5
110x5
115x5
90x5

3) Incline DB Bench (45 deg)
60x8
60x8
60x8
60x8

4)Rope Pushdowns
60x8
80x8
100x8
100x8
100x8
100x8

5) DB Rows (paused)
75x5
75x5
75x5
75x5

Comments

The lower day started with the Bulgarian Split Squats but my knees were in intense pain from them. This has been gradually going on so I decided to put the walking lunges in the spot light. I was dying holding that much weight, lunges kill my cardiovascular and strength endurance.

Rest of the workout was solid but still some lingering knee pain.

The Upper day was much better than expected I did a bit of a carb up and I think that helped my performance. I'm sitting at 172lbs right now and I'm hoping to get to 171 next week.