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

[nads786]

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

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?

Thanks Andrew! I'm actually not doing any cardio at the moment as Chicago is getting cold again. I also live in the city and the traffic here is nuts, I would have to go out to the burbs again to hit the same kind of cycling I use to do.

Also I use to cycle with my ex gf all the time so its a bit of a sore spot.

[fittofattofit]

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.

You're doing plenty of work in your sessions Nadeem and good to see the walking lunges in there. I find them very challenging as well and I am always anaerobic at the end of a heavy set. If you don't like the BSSs you could try step-ups. It looks like all of your lifts are hanging in there now despite keeping on with the cut. Are you feeling and looking noticeable leaner now?

[nads786]

Upper 2

1) UH Pulldowns
100x8
140x8
175x5
175x5
175x5
175x5
175x5

2) OH Extensions
30x10
50x10
70x10
70x10
70x10
70x10
70x10

3) One Arm Side Laterals
10lbsx15 for 4 sets

4) HS High Rows
190x8
190x8
190x8
190x8

5) Incline Pushups
bwx8
bwx8
bwx8
bwx8
bwx8

Comments

Solid wrokout, continuing to try to keep the volume high as my energy levels are a bit now. I'm expecting to hit 171 hopefully by this weekend if all goes according to plan.

Goal is 165 by 12/31/14 which seems pretty reasonable to me.

[fittofattofit]

You should have the shreds on at 165 ... perfect timing for that Chicago Winter

[nads786]

Upper 1

1) BB Flat Bench
barx8
95x8
135x8
185x3
205x3 for 8 sets (24 reps)

2) Chest Supported T-Bar Rows
45x5
90x5
100x5 for 5 sets (25 reps)

3)Incline DB Bench
65x12 for 4 sets

4) Ez Bar Pushdowns
100x8 for 6 sets

5) Incline Pushups
bwx8 for 5 sets

Lower 1

1) Walking Lunges
bw
20lbs
30lbs
40lbs (ready to die)
20lbsx

2) Front Squats
135x5
185x5
195x8
195x8
195x8
195x8

3)Hip Thrusts
5 sets of 12 reps

4) Calves
5 sets of 150-20 reps

Comments

Solid couple of workouts, weight is now at 171 and energy is precious. The upper days aren't too bad but the lower days (especially lunges) are taking it out of me. I have no idea how far I'm walking but its def double the amount I did at the other gym (maybe 20 steps?)

my Diet is a bit unique from previous times:

3-4 "low" days of 1500-1600 calories
1 day at 2,000 calories
2 days at 2300 calories

this seems to really keep the weight loss consistent and going.

[nads786]

You should have the shreds on at 165 ... perfect timing for that Chicago Winter

This week in Chicago has been brutal its already at -1 degrees coldest November in 100 years but thank god its temporary.

I'm looking to book a flight to Vegas soon

[nads786]

Upper 1

1) Flat BB Bench
barx8
95x8
135x5
185x3
205x5
205x5
205x5
205x5
205x5

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

3)CGBP
135x8
155x8
155x8
155x8
155x8
155x8

3) Paused Ez Bar Pushdowns
100x8
100x8
100x8
100x8
100x8

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

5) Cable Side Laterals (no rest)
20lbsx12
x8
x6


Lower 1

1) DB Walking Lunges
bwx10 steps
20x10 steps
50x10 steps for 5 sets

3) Front Squats
135x8
185x5
205x5
225x1
205x5
185x5
155x5
135x5

3) Hip Thrusts
4 sets of 8-12 reps

4) Calves
4 sets of 10-15 reps

Comments

I've been hitting the gym still but missed recording a bunch of workouts, I'm around 169 right now and my bench hasn't gotten significantly worse which is a good thing at the same time I'm only at 205 and prior to starting my cut I was at 240..

[nads786]

Lower 2

1) front walking lunges (bar on front of clavicles)
40x16
50x16
50x16
50x16
50x16

2)Front Squats (30 second rest)
barx8
95x8
135x5
185x3 for 10 sets (30 total reps)

3) Hip Thrusts
bwx8
bwx8
bwx8
bwx8

4) Calves
4 sets of 12-15 reps

Comments

The walking lunges are really hard with the bar in the front of my body but also just feel much better.

[nads786]

Upper 2

1) V Grip Pushdowns
100x8
130x8
150x5 for 5 sets

2) UH Pulldowns
120x8
160x5
160x5
160x5
160x5
160x5

3) Incline Pushups
bwx8
bwx8
bwx8
bwx8

4) Side laterals
4 sets of 12

5) Incline Flys
4 sets of 12


Lower 1

1) Walking Lunges (reps= steps)
10x10
25x10
35x10
35x10
35x10
35x10
35x10

2)Front Squats
barx8
95x5
135x8
205x3
205x3
205x3
205x3
205x3
205x3
205x3

had to stop lower back pain

3) Hip Thrusts
4 sets of 15

4) Calves
4 sets of 15

Comments

Very ok workouts, the energy level is super low right now but I weight 168 4 weeks left to get to 165.

[fittofattofit]

You're doing great Nadeem considering that you're nearing the bottom of your cut. If you're getting the back pain with the front squats then why not do a bit of back squatting. FSs are great for the quads but they do encourage you to hyperextend your spine to maintain COG. Benching and pull-downs haven't dropped back much at all so when you do start your lean bulk you should be back to benching 240 fro reps quickly

[nads786]

You're doing great Nadeem considering that you're nearing the bottom of your cut. If you're getting the back pain with the front squats then why not do a bit of back squatting. FSs are great for the quads but they do encourage you to hyperextend your spine to maintain COG. Benching and pull-downs haven't dropped back much at all so when you do start your lean bulk you should be back to benching 240 fro reps quickly

Is that correct? I always felt back squatting was much worse for my lower back. I think I was being stubborn going to a higher weight and not really keeping my form on point.

My bench working weight went from 240 to 210 but is stabilizing there, as with most other lifts. Once I get to 165 I'll be primed to get my lifts back pretty quickly (in theory) at a lower weight.

I would love to get to 175 by 2016.

[nads786]

Upper 1

1) BB Flat Bench
barx8
95x8
135x5
185x3
205x1
215x1
225x1
235x1

2)Chest Supported T-Bar Rows
45x5
75x5
95x5
95x5
95x5
95x5
95x5

2) CGBP
135x8
155x5
155x5
155x5
155x5
155x5

3) One Arm OH Extensions
25x12
25x12
25x12
25x12
25x12

4) DB Rows (paused)
70x8
70x5
70x8

5) Side Laterals
3 sets of 15 reps

Comments

235x1 at 167lbs not too shabby. The rest of the workout was ok just really lacking energy right now.

[nads786]

Lower 2

1)Barbell Walking Lunges
70x22 steps
70x20 steps
70x 20 steps
70x 20 steps

2) Front Squats
barx3
95x3
135x3
185x1
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3
195x3

3) Hip Thrusts
4 sets of 8

4) Calves
5 sets of 12-15

Upper 2

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

2) One Arm Pushdowns
25x8
30x8
35x8
40x8
35x8 for 4 sets

3) One Arm Side Laterals
3 sets of 12 (slight shoulder pain)

4) Incline DB Bench
30x20
30x20
30x20

5) Decline DB Bench
30x20
30x20
30x20

Comments

Solid couple of workouts, my weight is stalling at 168 and energy is still just ok. I decided to add some db work with super high reps on my second upper day, something I hope to continue as I bulk after this cut is over.

[nads786]

Lower 1

1) Walking Lunges
25lbsx16
25lbsx16
25lbsx16
25lbsx16

2) Front Squats
175x12
175x12
175x12
175x12

3)GHR
4 sets of 6

4) Calves
4 sets of 15

Upper 1

1) BB Flat Bench
205x3
205x3
205x3
205x3
205x3

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

3) CGBP
155x5
155x5
155x5
155x5
155x5

4)DB Rows
70x8
70x8
70x8

5) OH Extensions
25x12
25x12
25x12
25x12
25x12
25x8

6) Side Laterals
4 sets of 20

Comments

Totally ****ed up my diet yesterday, got hammered ate crappy chinese food and came home at 5am, so these workouts weren't the best ha but I plowed through.

I"m going to start excluding my warm-up sets for easier readability.

[fittofattofit]

Is that correct? I always felt back squatting was much worse for my lower back. I think I was being stubborn going to a higher weight and not really keeping my form on point.

I don't think that back squatting is bad for your back per se, rather it's lack of hip mobility that means that the lower back is rounding under load. That won't ever be corrected unless you work at getting deeper with your back squats. You could try doing paused squats at a lighter weight when you start your squat sessions, and do say, a 3 second pause at the bottom for 5 x 135, before going to your working lifts ... I found this stretching under load to be far better than any aggressive stretching

Upper 1

1) BB Flat Bench
barx8
95x8
135x5
185x3
205x1
215x1
225x1
235x1
235x1 at 167lbs not too shabby. The rest of the workout was ok just really lacking energy right now.

That was some great benching .. very close to 1.5 x BW on the single and close to repping BW on the CGBPs
Really nice to see the walking lunges in there as well

[lewdog_5]

How the **** you manage front reps over 10+ reps being hungover!? That's great weight for sets of 12.

Goal is still cutting?

[nads786]

@ Andrew

Good info to note, I always feel like my back rounds on back squats it just never ever felt natural to me.

@Lewdog

Well I puked in my mouth a little bit and swallowed it and keep going

[nads786]

Well I ended my cut earlier at 164.2 (goal was 165). I'm starting a reverse cut that hopefully works out, 1700 calories and adding 100 calories a week without any weight gain (in theory).

1)Lower 2

1) Walking Lunges
4 sets at 20 steps

2)Front Squats
185x3
185x3
185x3
185x3
185x3
155x3
155x3
155x3

3) GHR
bwx8
bwx8
bwx8

4)Calves
4 sets of 15

Upper 1 First workout post cut

1)BB Flat Bench (excluding warmups)
205x5
205x5
205x5
205x4
205x3

2) Chest Supported T-bar Rows
90x5
90x5
90x5
90x5
90x5

3)CGBP
155x7
155x7
155x7
155x7

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

5) Side laterals
3 sets of 12

6) OH one arm extensions
25x12
25x12
30x8
30x8

Comments

Still pretty low in calories but regardless not the best workout strength wise. I'm hoping 205 is a jump off point and I can get back to 240+ without gaining more than 5 pounds.... we'll see.

[nads786]

HIIT

I'm going to substitute my light lower day and replace it with plate pushes (a ghetto version of sled pushes).

*****://www.youtube.com/watch?v=ttsY_R0QCjc&spfreload=10

10 sets (30 second rest)

5 minute rest

10 sets (30 second rest)

Comments

Absolutely brutal and fun form of cardio I was dying at the end.

[nads786]

Upper Light

1) Incline DB Bench
40x8
40x8
40x8
40x8
40x8
40x8

2) DB Standing Rows (feet together)

35x20
35x18
35x12
35x12

3) DB Flat Bench
40x8
40x8
40x8
40x8
40x8
40x8

4) Side Laterals
3 sets of 12

5) One Arm Pushdowns
30x12
30x12
35x12
35x12
35x12
30x8

Comments

I'm trying to keep the weight low, rest low and volume high working on my struggling body parts (chest, triceps).

[fittofattofit]

What do you think your body fat was at the bottom of the cut? The idea of a reverse cut appeals to me although I'm way too slack on my calorie counting. I think that you'll get back to that 240 benching pretty quickly and I'm are you'll get there before 170
Those plate pushes look very anaerobic ... 20 sets with 30 second rests must have had you gasping for oxygen at the end

[MrSinister]

hey buddy! loonnnnng time no speak! happy to see you're still training and it's going well, from my vague memories you look to be pushing a lot more weight than when we last used to chat! keep it up

[nads786]

Lower Light

1) BW Lunges
6 sets of 16 reps

2) Front Squats
155x5
155x5
155x5
155x5
155x5
155x5
155x5
155x5

3) GHR
4 sets of 8

4)Calves
4 sets of 12

Upper Heavy

1)BB Flat Bench
205x5
205x5
205x5
205x5
205x3

2) Chest Supported T-Bar Rows
95x5
95x5
95x5
95x5
95x5

3) CGBP
155x8
155x8
155x8
155x8
155x8

4)DB Rows (paused)
70x5
70x5
70x5
70x5

5) OH Extensions
30x12
30x12
30x12
30x12

6) Side Laterals
4 sets of 20 reps

Comments

Crappy couple of workouts, my cut is over but my strength is still not getting a good rebound. I'm also trying to do a reverse cut and slowly raising calories so that is probably part of it as well.

[nads786]

What do you think your body fat was at the bottom of the cut? The idea of a reverse cut appeals to me although I'm way too slack on my calorie counting. I think that you'll get back to that 240 benching pretty quickly and I'm are you'll get there before 170
Those plate pushes look very anaerobic ... 20 sets with 30 second rests must have had you gasping for oxygen at the end

I would say I was around 11-12% body fat. I think for me to be shredded I would need to get down to 155

This reverse diet sucks ass its so hard to control yourself when you don't have a defined goal.

hey buddy! loonnnnng time no speak! happy to see you're still training and it's going well, from my vague memories you look to be pushing a lot more weight than when we last used to chat! keep it up

I remember you bro, long time where have you been?

[ossizen]

Just popping in. Still going strong I see.

[nads786]

Lower 1

1) Walking Lunges
30x10
30x10
30x10
30x10
30x10

2)Front Squats
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

3) Hip Thrusts
4 sets of 8

4) Calves
4 sets of 8

[-calvus-]

Like the HIIT setup. I bet that it will compliment and progress your other lifts well. As always, good consistent work while cutting.

[nads786]

I forgot to log a bunch of workouts:

Upper Heavy

1)BB Flat Bench
185x3 for 10 sets

2) Chest Supported T-Bar Rows
100x5
100x5
100x5

3)CGBP
155x8
155x8
155x8
155x8

4)DB Rows
70x6
70x6
70x6

5)Side Laterals
4 sets of 12

6) OH Cable Extensions
6 sets of 12

Comments

Horrible workout no energy no drive, even though the cut is over I still feel the lingering energy deficit.

Lower Light

1) Walking Lunges
6 sets of 16 reps

2) Front Squats
185x3 for 10 sets

3) GHR
4 sets of 8

4) Calf Raises
4 sets of 14

Upper Light

1) Incline DB Bench
50x6
50x6
50x6
50x6
50x6

2) Moto Rows
6 sets of 8-12 reps

3) CG Pushups
4 sets of 8

4) One Arm Pushdowns
4 sets of 8

5) Side Laterals
4 sets of 12-15 reps

[nads786]

Just popping in. Still going strong I see.

Great to see you! I haven't heard from you guys in such a long time, I can't believe I started lifting in 2006

Like the HIIT setup. I bet that it will compliment and progress your other lifts well. As always, good consistent work while cutting.

The HIIT was short lived ha, I went back to a light leg day. I'm really looking to increase my strength now without gaining a bunch of fat so I'm slowly raising my calories now.

[nads786]

Upper 1

1) BB Flat Bench
205x4
205x4
205x4
204x2
185x5

2) Chest Supported T-Bar Rows
100x5
100x5
100x5
100x5
100x5

3)CGBP
155x5
155x5
155x5
155x5
155x5

4) DB Rows (paused)
70x5
70x5
70x5
70x5

5) CG Pushups
4 sets of 8

Comments

Another challenging workout with benching. I think this is part diet recovery and part I've increased the frequency of my benching to twice a week. If anyone who follows this journal will realize overtime I do that my pressing goes straight down. I have really no idea why but I'll adjust and not press twice starting this week.