Journey of the Fatties - Incubusfan18 and zbert's Log

[Incubusfan18]

Back/Rear Delts

5/3/1 Rack Deadlifts

230 x 5
285 x 5
325 x 15

Surprised myself haha.

Close Grip Pulldowns

Lvl 6 x 10
Lvl 10 x 10
Lvl 15 x 4
Lvl 13 x 8

Barbell Rows

185 x 6
250 x 6
225 x 9

Wide Grip Cable Rows (pull the bar to upper abs)

Lvl 14 x 6
Lvl 12 x 8

Hyperextensions

45 x 8 -> BW x 5

Face Pulls

Lvl 5 x 8,8
Lvl 4 x 10

Behind-The-Back Barbell Wrist Curls

115 x 9,8

Notes: Great first day of cutting! Macros are 200g protein, 300g carbs, 75g fat.

[Bnizzle163]

Talk about grossly underestimating your max on pulls . GJDM!

[MITCHAPAL00ZA]

sick volume on those DLs...I see you are cutting now. just trying to look good for a trip/summer or do you have plans to get on stage again?

[Incubusfan18]

Delts/Traps/Triceps/Abs/Forearms

5/3/1 Overhead Press

100 x 3
115 x 3
130 x 5

Seated Dumbbell Lateral Raises

25 x 10,8,8

Dumbbell Shrugs

100 x 8,8,8

V-Bar Pushdowns

170 x 8
190 x 5,5

One Arm Cable Lateral Raises

Lvl 2 x 10
Lvl 2.5 x 6,6

EZ Bar Skullcrushers

70 x 6
90 x 6,5

V-Bar Overhead Extensions

150 x 8
160 x 6,6

Cable Crunches

Lvl 8 x 8,8,8,8

Behind-The-Back Barbell Wrist Curls

115 x 8,8,8

Notes: Good sesh!

Talk about grossly underestimating your max on pulls . GJDM!

Haha well I can only do 405x3 so idk where that came from!

sick volume on those DLs...I see you are cutting now. just trying to look good for a trip/summer or do you have plans to get on stage again?

Thanks man, nah I just wanna be leaner so I look more aesthetic haha.

[Incubusfan18]

Quads/Hams/Calves

5/3/1 Olympic Squats

200 x 3
225 x 3
255 x 5

Cybex Squat Press

630 x 10
680 x 7

Lying Leg Curls

90 x 8
130 x 8
120 x 8

Calf Raises on Cybex Squat Press

4 PPS x 8,8,8

Notes: Turned 21 last night, had a blast. I punished myself for the momentary lapse in cutting with this brutal workout haha.

[wrkoutfrq]

Happy birthday man! I found out real quick that the allure of being over 21 isn't all it cracked up to be lol... partying was more fun while it was still illegal, plus with age comes sensitivity lol... never had a hangover til I turned 25, lets just say i RARELY drink more than 1-2 drinks anymore

[Bnizzle163]

Happy Birthday, dude! And everything Pat said above is true. I used to be able to hang with the best of them : get smashed, pass out, wake up, and do it again... now, 1-2 drinks and I'm done. I can actually feel a mini hangover now just from that lol.

[Incubusfan18]

Chest/Biceps

5/3/1 Incline Bench

130 x 3
150 x 3
165 x 6

Eh not great but I'll take it.

EZ Bar Curls

60 x 8
110 x 3 (+2 cheap reps)
90 x 7 RP 2

Machine Press

130 x 8
190 x 9
200 x 6
180 x 6 (seat all the way at the bottom)

Dumbbell Hammer Curls

50 x 5
45 x 6

Cable Flyes

Lvl 4 x 12
Lvl 6 x 6
Lvl 5 x 7
Lvl 4 x 8 (low-to-high)

Close Grip Cable Curls

Lvl 6 x 12
Lvl 7 x 13

Notes: Great pump today, strength was eh though.

[Incubusfan18]

Happy birthday man! I found out real quick that the allure of being over 21 isn't all it cracked up to be lol... partying was more fun while it was still illegal, plus with age comes sensitivity lol... never had a hangover til I turned 25, lets just say i RARELY drink more than 1-2 drinks anymore

Happy Birthday, dude! And everything Pat said above is true. I used to be able to hang with the best of them : get smashed, pass out, wake up, and do it again... now, 1-2 drinks and I'm done. I can actually feel a mini hangover now just from that lol.

Thanks guys! Haha yeah I know what you mean, I guess I will understand even more so once I have a couple more years under my belt.

[MITCHAPAL00ZA]

hahah confirmed about the cutting back on drinking after being 21. Happy bday though, the first couple weeks are definitely awesome.

[Incubusfan18]

Back/Rear Delts

5/3/1 Rack Deadlifts

265 x 3
305 x 3
345 x 12

Close Grip Pulldowns

Lvl 6 x 10
Lvl 10 x 5
Lvl 15 x 5

Barbell Rows

185 x 5
255 x 5 -> 185 x 8

Wide Grip Cable Rows (pull the bar to upper abs)

Lvl 14 x 6 -> Lvl 8 x 6

Face Pulls

Lvl 5 x 8,8

Notes: Did surprisingly well today despite not sleeping at all last (midterm and problem set due today)...gonna crash hard soon haha.

[Incubusfan18]

Delts/Traps/Triceps

5/3/1 Overhead Press

105 x 5
120 x 3
135 x 4

Seated Dumbbell Lateral Raises

25 x 10
22.5 x 10,10

Dumbbell Shrugs

100 x 8,7,7

V-Bar Pushdowns

180 x 8
170 x 8,8

EZ Bar Skullcrushers

70 x 6
90 x 6
85 x 6

Notes: I have a big presentation tomorrow so I got a quick workout in.

[Incubusfan18]

Back/Rear Delts/Abs

5/3/1 Rack Deadlifts

285 x 5
325 x 3
365 x 8

Close Grip Pulldowns

Lvl 6 x 10
Lvl 10 x 8
Lvl 15 x 5
Lvl 13 x 8

Barbell Rows

185 x 5
245 x 6 -> 225 x 5

Wide Grip Cable Rows (pull the bar to upper abs)

Lvl 14 x 6
Lvl 13 x 6

Face Pulls

Lvl 5 x 8
Lvl 4.5 x 8,8

Cable Crunches

Lvl 10 x 10
Lvl 9.5 x 10,10

Notes: My friend wanted to hit back today, solid sesh.

[Incubusfan18]

Chest/Biceps

5/3/1 Incline Bench

140 x 5
155 x 3
175 x 3

EZ Bar Curls

90 x 8
85 x 8

Machine Press

195 x 8
185 x 8

Dumbbell Hammer Curls

50 x 5
45 x 5

Cable Flyes

Lvl 6 x 6
Lvl 5.5 x 6

Rope Hammer Curls

Lvl 8 x 10,10

Notes: Great pump today, strength was eh though.

[Incubusfan18]

Delts/Traps/Triceps

5/3/1 Overhead Press

55 x 5
70 x 5
85 x 5

Seated Dumbbell Lateral Raises

20 x 10
17.5 x 10,10

Dumbbell Shrugs

80 x 8,8,8

V-Bar Pushdowns

150 x 8
140 x 8,8

EZ Bar Skullcrushers

70 x 6,6,6

Last set was on a slight decline, I think I might switch to this.

Notes: Felt great to deload, I've been feeling really burnt out lately.

[Incubusfan18]

Quads/Hams

5/3/1 Olympic Squats

115 x 5
140 x 5
170 x 5

Cybex Squat Press

500 x 10,10

Romanian Deadlifts

135 x 8
185 x 8,8

Lying Leg Curls

90 x 8
105 x 8,8

Notes: Hurt my ankle last week so that's why I skipped leg day, it's getting better but I still can't do calves. Nice deload workout today. I will be 80% of my usual weight on the accessories during the deload.

[Incubusfan18]

Chest/Biceps

5/3/1 Incline Bench

75 x 5
95 x 5
115 x 5

Machine Press

155 x 8
145 x 8,8

EZ Bar Curls

70 x 8,8

Dumbbell Hammer Curls

45 x 5
40 x 5

Cable Flyes

Lvl 5 x 6,6

Notes: Nothing much to note.

[Incubusfan18]

Back/Rear Delts

5/3/1 Rack Deadlifts

155 x 5
190 x 5
230 x 5

Close Grip Pulldowns

Lvl 12 x 5
Lvl 10 x 8

Barbell Rows

185 x 6,6

Wide Grip Cable Rows (pull the bar to upper abs)

Lvl 11 x 6,6

Face Pulls

Lvl 4 x 8,8

Hammer Curls

30 x 8,8

Spider Curls

20 x 8,8

Decline Skullcrushers

60 x 8,8

Incline Machine Press

150 x 8,8

Cable Crunches

Lvl 7 x 8,8

Notes: This was yesterday's workout, did a little fluff work at the end cause my friend was doing the same. Down to about 170 morning weight!

[Incubusfan18]

Delts/Traps/Triceps/Abs

5/3/1 Overhead Press

95 x 5
110 x 5
125 x 6

Seated Dumbbell Lateral Raises

27.5 x 7
25 x 7,7

Dumbbell Shrugs

100 x 8,7,7

V-Bar Pushdowns

190 x 7
180 x 7,7

Decline EZ Bar Skullcrushers

70 x 10
80 x 6

Cable Crunches

Lvl 6 x 10
Lvl 8 x 8
Lvl 10 x 8

Notes: Not the greatest workout but not bad by any means!

[Incubusfan18]

Quads/Hams

5/3/1 Olympic Squats

185 x 5
215 x 4

Cybex Squat Press

5 PPS x 8
7 PPS x 8

Romanian Deadlifts

135 x 8
185 x 8
245 x 8

Notes: I guess skipping a week during a cut and hurting my ankle f'ucked me over...didn't even make it to my top set on squats...hopefully it's just a bad day.

[wrkoutfrq]

keep your chin up bro, we all have these downers... hell I had to take 2+ weeks off towards the new year because of a stupid injury. just take the time to heal and get back to it, you'll be at 110% before you know it!

[Incubusfan18]

Delts/Triceps/Abs

5/3/1 Overhead Press

105 x 3
120 x 3
135 x 4

Seated Dumbbell Lateral Raises

27.5 x 8
25 x 8,8

Face Pulls

Lvl 3 x 12
Lvl 4 x 12
Lvl 5 x 8

V-Bar Pushdowns

190 x 8,6

Decline EZ Bar Skullcrushers

70 x 10,10

Cable Crunches

Lvl 8 x 10,10,10,10

Notes: Great pump today, gaining/maintaining strength.

keep your chin up bro, we all have these downers... hell I had to take 2+ weeks off towards the new year because of a stupid injury. just take the time to heal and get back to it, you'll be at 110% before you know it!

Thanks man!

[Incubusfan18]

Legs

Cybex Squat Press

3 PPS x 10
5 PPS x 10
7 PPS x 10
8 PPS x 5

Romanian Deadlifts

135 x 8
185 x 8
245 x 8
275 x 3

Cybex Adductor Machine

50 x 12,11
70 x 8

Notes: I started to squat today but my ankle was bothering me again, so I decided to hold off on squatting until it's 100%. Legs were trashed after this quick workout though!

[Incubusfan18]

Back/Traps

5/3/1 Rack Deadlifts

305 x 5
345 x 3
385 x 6

Weighted Pull-Ups

BW+10 x 6
BW+25 x 5

T-Bar Rows

4 plates x 8,8
4 plates + 25 x 6

One Arm Cable Rows (pull to chest)

Lvl 6 x 6,6
Lvl 5 x 8

Dumbbell Shrugs

100 x 8,8
100 x 8 -> 60 x 8

Notes: Awesome workout!

[Incubusfan18]

Delts/Triceps/Abs

5/3/1 Overhead Press

110 x 5
125 x 3
140 x 3

Dumbbell Lateral Raises

15 x 10
25 x 10
22.5 x 10,10
15 x 12,12

Did these standing, braced against a ~75 degree incline bench. Credits to Alberto Nunez.

V-Bar Pushdowns

190 x 8
180 x 8,8

Decline EZ Bar Skullcrushers

70 x 10
90 x 4
70 x 10

Cable Crunches

Lvl 8 x 10,10,10,10

Notes: Great pump today, getting leaner slowly.

[Incubusfan18]

Legs/Biceps

Cybex Squat Press

2 PPS x 10
4 PPS x 10
6 PPS x 10
7 PPS x 12
8 PPS x 7,7

Romanian Deadlifts

135 x 8
185 x 8
225 x 5
275 x 5

Leg Extensions

150 x 10
170 x 10,10

Barbell Curls

45 x 10
65 x 5
85 x 5
95 x 8
90 x 7

Haven't done these in ages, felt great!

Dumbbell Hammer Curls

30 x 8
35 x 8
40 x 8
30 x 8

Notes: Solid sesh!

[MITCHAPAL00ZA]

those are some heavy ass RDLs! i usually only work up to 225. your hams are gonna feel that **** tmw

[Incubusfan18]

Chest/Delts/Abs

5/3/1 Incline Bench

140 x 5
160 x 3
180 x 1.5

Tried a wider grip today, not a good idea...

Flat Smith Machine Press

155 x 12,12
185 x 3

Wasn't getting good leg drive, probably won't do again

Low Cable Flyes

Lvl 3 x 8,8,8

LOVE these

Cable Crunches

Lvl 8 x 10,10,10

Dumbbell Lateral Raises

15 x 12
20 x 12

Notes: Deload starts tomorrow.

those are some heavy ass RDLs! i usually only work up to 225. your hams are gonna feel that **** tmw

Ha you were right, still sore today!

[Incubusfan18]

I weighed in at 166.2 this morning, so I've been losing weight pretty slowly but it's starting to become noticeable. My current macros are 180/250/60 (P/C/F) and I'm not doing any cardio yet!

[Incubusfan18]

Back/Arms

5/3/1 Rack Deadlifts

160 x 5
200 x 5
245 x 5

Weighted Pull-Ups

BW x 5,5,5,5

T-Bar Rows

3 plates x 8,8,8

Reverse Grip Cable Rows

Lvl 8 x 8,8

Dumbbell Shrugs

70 x 8,8,8

Face Pulls

Lvl 3 x 10,10,10

V-Bar Pushdowns

140 x 8,8,8

Barbell Curls

65 x 8,8,8

Notes: DELOAD.