Simon's journey from Pastry to Perfection

[SimonThePieman]

Going to start a new log in this section because it seems this is where all the cool kids post.

Will post links to other logs if anyone is interested and pad this out tomorrow. But the long and short is I am about 80KGs and have lost about 4% BF and 3KGs since January. Definitely added some muscle too.

Current back on a modified GST, which is pretty much set closer to an upper/lower split

Todays Workout

Press OHP 60%
45KG x 8,8 16 AMRAP

BB Row ss 5 BW pull ups
80KG x 5 x 5

DB Bench Press ss 5 BW pull ups
35KG x 5 x 5

Dips ss 5 BW pull ups
27.5KG x 5 x 5

had some spare time so added in some fluff

Rope Push down ss Upright Row
25KG x 8-10 reps x 5

all sets felt good so very happy with that considering I got blind drunk last night

[SimonThePieman]

was 81KG on the scales on monday, got on the scales today and was 77.8!!!! was really dehydrated and just had a pee so not sure it was a wonder performance on the cut. Had my PWO and some water and was back up to 79.5 quick. but still its nice to be under 80KGs again

Sumo Deadlift 60%
120KG x 8, x 8 x 12 AMRAP, I had more in the bank, but don't like to go too nigh rep on deads

Hang Cleans
60KG x 5 x 5

Good morning
90KG x 3 x 5

Squat
110KG x 3 x 5

GHRs
BW x 3 x 5

and some fluff

calves and abs

pretty modest work out, didn't get above a 7 for RPE which is fine for now as i get back into the swing of things. Feel shattered and need to get food in me now

[SimonThePieman]

BW Wide grip Pull ups
BW x 3 x8

with a slow negative and a 2 second hold on top

Incline Bench

80KG x 5 x 5

BB ROW
80KG x 4 x 5
80KG x 10

Chins ss press up

12-15 ss faliure x 3 sets

Fluff

face pulls
bro curls

[SimonThePieman]

Squat
120KG x 3 x 5 (these are struggle on the low cal cut)

Hang clean
70KG x 3 x 3

Pull ups
8 sets of various grips and body angles. Gymnastictastic

Leg Press

4 sets - worked up to 5.5 pps x8

Hammie curls

66KG x 3 x 8

Fluff

calves
leg raises
back extensions


coolstorybro. Start my new routine on Monday. Not massively different. A mix of Wenders 5/3/1 body building, my modified GST to a more upper/lower orientation. Will do a shorter version whilst i finish my cut then hit the volume hard in bulk mode

[SimonThePieman]

a link to my old log if anyone is interested?

http://forum.bodybuilding.com/showth...1213701&page=2

[SimonThePieman]

I am cutting for another month, but this is what I work too once I finish cutting

Day 1:
Standing Military Press – 5/3/1
DB Military Press –
Side Laterals/Rear Laterals –
Barbell Curls –
Skulls –

Day 2:
Deadlift – 5/3/1
Hang Cleans
Front squats
Bent Over Rows
Chin ups –
Good Mornings
Hanging Leg Raises / dragon flags

Day 3:
Bench Press – 5/3/1
Weighted Dips
DB Flyes or DB bench–
Triceps Pushdowns
Push ups – 4 sets to failure

Day 4:
Squat – 5/3/1
--superset all supplementary exercises with different grip pull up and chins 2-3 reps from failure--
Leg press
GHR –
Calves
TRX push outs / cable crunch


I really want to bring up my lagging arms an shoulders whilst increasing my big lifts slowly.

I will rotate the supplement lift rep schemes weekly i.e 2 x 12-15; 3 x 8-10; 4 x 4-6 so that assistance exercise weight goes up every 3 week cycle, but there are increases every week in general.

[chichinnn]

Where are the pastries!? I'll be following Im currently on 5/3/1, and im really likin it so far!

[psychodiver9]

Also doing 5/3/1 while cutting. In.

[SimonThePieman]

after a cheese and wine party on sat and eating out all sunday BW is up 5lbs to 80.7KG - i imagine (hope) most of that is water and poo and will be gone tomorrow!!!!

OHP – 5/3/1
5 x 40KG
5 x 47.5KG
12 x 52.5KG/115.5lbs

DB Military Press –
17.5KG/38.5lbs x 2 x 15 (easy, going up)

Side Laterals
12.5KG/27.5KG 1x 15,1 x 12 (will lower next time)

Trx Face Pulls - lowest setting
wanted to do regular face pulls, but all the pulleys were taken so just decided to plow on
BW x 15
BW x 10

very ugly, was too low to do with good form. Will revert to pulleys or in worst case use a higher setting.

Barbell Curls
22.5KG x 4 x 15 (easy going up)

One Arm Preacher DB curls
10KG/22lbs x 2 x 15

Skulls
32.5KG/71.5lbs x 2 x 15

wanted to do some CGBPs, but the benches were all full. Decided to do 20 mins cardio to finish

not bad workout, not going hell for leather as I'm on a cut and finding my assistance weights, but feel good mentally from being at the start of something new.

[psychodiver9]

Definitley a lot of water. My body usually takes more than a day to stabalize but everyones different

[SimonThePieman]

dear oh dear, what a terrible day. First a job interview goes bad, then a ****ty workout.

I have only myself to blame for the workout, starting at 95% on a cut was bad idea and throw not focused mind on it and I got a fail. I will roll back the percentages to 90% and pick up as per normal next week.

Deadlift 5/3/1

120KG x 5
140KG x 5
160KG x 3 pfffffffffffffffffffffffffffffffffffffffffffff

Hang Clean
70KG 3 x 3 (nice and easy, these can go up)

Bent Over rows
60KG x 2 x 15 (not a piece of cake, but they can go up)

Wide Grip pulls
BW x 12
BW x 10

again rubbish, maybe it was training Bi's indirectly 2 days in a row or just the other stuff, but i should have been able to get 2 x 15 up.

Good mornings
60KG x 2 x 15
nice and easy, they can go up.

Dragon Flags
2 x 5 with long static holds. ooooooooooooooooooooooouch

on the bright side, the scales said 78.8KG and the mirror winked at me and thats all that counts on a cut isn't it

[SimonThePieman]

Yesterday I did 5 hill sprints. about 40 metres at a steep gradient. 100% going up and walking back down Feels like hell doing it, but 2 minutes afterwards i feel fine. I am going to do this for the next month 2-3 times a week adding in an extra length.


Todays workout

Bench Press – 5/3/1
75KG x 5
80KG x 5
85KG x 12

Weighted Dips
20KG x 15
20KG x 12 (ergghhhh)

Incline DB Flyes or DB bench
20KG x 2 x 15

Triceps Pushdowns
30KG x 2 x 15

Push ups – 2 sets to failure

fluff

curls ss rear delts
some light weight bro stuff on the chest


dear oh dear. I never learn do i? I nor have a sore shoulder. Not sure if its a volume thing or one of the exercise, but I'm not happy. Will drop the inclines next week and do double the dips, if it still hurts i will cut the dips and add inclines to see if that makes a difference.

I made protein flapjacks to use up some of the protein i never use these days. They taste great and are good for a sugar craving and go great with a coffee.

[psychodiver9]

Nice workouts. Be careful with the shoulder. Protein pancakes are win

[nightmare69]

You sir have the body I hope to achieve one day....reps (no homo) (yes mirin)

[SimonThePieman]

I've decided to cut down on the volume until I start to bulk and use the extra time for mobility work and save energy for cardio. Probably loosely following the triumvirate template and add in ad hoc extra stuff, it just will be intuitive rather than structure.

Squat 5/3/1
100KG x 5
105KG x 5
110KG x 10 (stopped with more in the tank)

Whilst in week 1 and the weights are light I took the change to practice low bar, which i never do.

GHR

5 x decents
5 x full GHRs
10 x full GHRs

some bird gave me a lecture on how to do them properly after the 2nd set, which actually did help. Then she went on it and could only do 2. In all fainess she did look like she even lifted

Leg Press

some warms ups
160KG x 8
190KG x 8
220KG x 5 x 8

some tricep stuff and done.

Did Defranco's agile 8 both before and after as I really want to work on hip mobility

[psychodiver9]

Damn. 10 ghr's is impressive

[FitnessCPA]

Do you find that the hill sprints interfere with your leg work? I recently cut out anything other than MISS cardio and honestly I'm thinking of cutting it out completely since I'm bulking and it isn't necessary for me at this point anyway. Maybe it's in my head but I feel like I'm more rested for squats. Actually probably is in my head.

[psychodiver9]

Do you find that the hill sprints interfere with your leg work? I recently cut out anything other than MISS cardio and honestly I'm thinking of cutting it out completely since I'm bulking and it isn't necessary for me at this point anyway. Maybe it's in my head but I feel like I'm more rested for squats. Actually probably is in my head.

Increased running will Definitley effect squatting. Mine went down when training for my half marathon

[FitnessCPA]

Increased running will Definitley effect squatting. Mine went down when training for my half marathon

I hate running. What made you decide to do a half marathon? Did you complete it? If so good job.

[psychodiver9]

I hate running. What made you decide to do a half marathon? Did you complete it? If so good job.

Competitiveness. A guy I coached with did and asked if I wanted to do it with him. Couldn't say no. Yes I ran the whole thing. Hardest thing I've ever done

[FitnessCPA]

Competitiveness. A guy I coached with did and asked if I wanted to do it with him. Couldn't say no. Yes I ran the whole thing. Hardest thing I've ever done

Good job. The most I have ran is about five miles and I've only done that a couple times.

[SimonThePieman]

Do you find that the hill sprints interfere with your leg work? I recently cut out anything other than MISS cardio and honestly I'm thinking of cutting it out completely since I'm bulking and it isn't necessary for me at this point anyway. Maybe it's in my head but I feel like I'm more rested for squats. Actually probably is in my head.

Sprinting has less of an effect on squat than steady state running, i've heard that they can be useful the day after heavy squatting for recovery. Either way i tend not to run the day before squats and I'm fine.

[psychodiver9]

Good job. The most I have ran is about five miles and I've only done that a couple times.

I hadn't run further than that before I started trainig for it. Dec was first time I ran 5

[FitnessCPA]

Sprinting has less of an effect on squat than steady state running, i've heard that they can be useful the day after heavy squatting for recovery. Either way i tend not to run the day before squats and I'm fine.

That's interesting. That's the complete opposite of what I've heard before. Just gotta do what works for you, I guess.

[SimonThePieman]

I injured my shoulder on Friday and still a little sore. I also binged ate for the past few days after a big saturday night. However only just over 80KG on the scales so not too bad. However I look bloated and not that lean. Lets hope its mostly water.

OHP Press 5/3/1 W2
45KG x 3
50KG x 3
57.5KG x 7

BB ROW
60KG 10 x 10
pretty easy

BB bench
32.5KG 3 x 10

Palms facing in Chins
BW x 3 x 10

Fluff

done some lightshoulder work with a green band. Didn't want to push it and risk injury

[SimonThePieman]

I'm digging this version of the BBB template. Might give this a go at somepoint if I decide to go to lunch time training. The super setting looks good and can surely get that done in 45 minutes

http://www.t-nation.com/free_online_...onth_challenge

[SimonThePieman]

Dead Lift
115KG x 5
130KG x 5
150KG x 8

Hang Clean
60KG x 3
65KG x 3
70KG x 3
(pretty easy going)

Back Squat
80KG 5 x 10
(practicing low bar technique)

SLDLs
100KG x 3 x 10

Fluff

a few sets of abs stuff

nice leg workout

[psychodiver9]

Does fluff mean accessory work?

[SimonThePieman]

Does fluff mean accessory work?

anything that isn't pre-planned or part of the program. Will typically be isos or extra volume

[SimonThePieman]

Bench 5/3/1 W2
70KG x 5
80KG x 5
90KG x 10 (I'm definitely over due a Bench PR)

Wide Grip Pull ups

BW x 10
BW x 10
BW x 9
BW x 8
BW x 8

these were supersetted with /

DB Presses
20KG eh x 5 x 10
(upping weight)

then...........


One arm row
32.5KG x 3 x 10
(easy, going up)
supersetted with

CGBP
60KG x 3 x 10
(tough)

Fluff

face pulls
rope push downs.

really enjoyed the workout. I think i will keep this template for a while and just experiment with the fluff