Anthony21's Non-Stop Endeavor for Strength

[Jasonk282]

What's up Brothers of The Iron.

Today was a great deadlift/back day. Here's a look at my workout and my thoughts.

Wave 2, Week 2 Deadlift 3x3

Deadlift training max 320lbs

*Warm up sets @ 40%, 50% & 60% of my training max.

Working sets
225x3, 255x3, 290x6
*A couple things I was pleased with. I used a pronated grip on the 255lb set. Typically I would of used a mixed grip at that point. My grip felt good on that second set. I did chalk up at that point. My goal was to get 8 reps on the last set. I didn't get that but at the same time I was glad to get 6 strong reps. I felt pushing it for two more was going to be to much.

BBB Sumo Deadlifts
140x10, 140x10, 140x10, 140x10, 140x10
*5lb increase from last weeks BBB sumo. I am really liking sumo deadlifts. It's definitely a different feeling in regards to feeling it more in your hips. I am still working on perfecting my technique with it but feel it's coming along good.

Chin Ups
6, 5, 4, 4, 3.5
*Man these bishes are hard after all those reps with deadlifts haha.

DB Row
*I did the DB Row variation as show in the video above. I really liked this and felt my lats were really working with such light weight. It's a two part movement. The first movement consist of 10 reps then the second part where you row is 10 reps for a total of 20 reps.
30x20, 40x20, 30x20, 30x15

DB Shrugs
40x8, 30x10, 30x10
*Using the video above for my traps really was amazing. I never really felt my traps working so much until I incorporated this certain technique. It doesn't even take much weight to really feel this. I recommend all you guys give this a shot.

Standing One arm DB curl
25x12, 35x10, 40x6

Arnold Curl
20x12, 25x12, 25x10

This morning's workout was GREAT. I felt strong on my deadlifts which was the main goal. The other exercises felt great and delivered a nice pump.

Hope you guys are having a good day. Tomorrow is my rest day and next up after that is my bench day. Till then. Take care.

GJ on the 290. better to not risk it and ruin your workout or your back.

I know what you mean about the chins...I do pull ups on deadlift day...talk about a back breaker.

[Anthony21]

GJ on the 290. better to not risk it and ruin your workout or your back.

I know what you mean about the chins...I do pull ups on deadlift day...talk about a back breaker.

Thanks bro. Yea chins are brutal after all that deadlifting haha.

[mjp202]

Killer back workout. The shrug form from the video looks interesting.

[Anthony21]

Killer back workout. The shrug form from the video looks interesting.

I really prefer this shrug over what you normally see. I felt my traps working a lot better, no discomfort and didn't need a ton of weight.

[Jasonk282]

Thanks bro. Yea chins are brutal after all that deadlifting haha.

Yes they are.

[Martin412]

Awesome work man... Nice volume to go with a strong deadlift day...

[shamroc617]

Nice work with the DLs man! 6x290 is very solid. That trap video seems really sensible to me. Will def give it a shot when I get shrugs back into the routine

[Anthony21]

Awesome work man... Nice volume to go with a strong deadlift day...

Thanks bro

Nice work with the DLs man! 6x290 is very solid. That trap video seems really sensible to me. Will def give it a shot when I get shrugs back into the routine

The volume was just right and felt balanced.

[Beoth]

Going to start my 5/3/1 today and just came across your log. I am so excite! Hopefully I'll see them steady gainz.

[Anthony21]

Going to start my 5/3/1 today and just came across your log. I am so excite! Hopefully I'll see them steady gainz.

Thanks for stopping by. Feel free to ask any questions if you have any. Best of luck on your journey.

[mmorton]

5/3/1 brother in arms. in.

[Retoaded]

Anthony you get mod repped or something? :-) hit me up with some of that power.

[Whitekoala]

keep up the good work anthony. Pretty soon you will be pulling 5 plates with ease

[Anthony21]

5/3/1 brother in arms. in.

Thanks Brother of The Iron. I will rep when i'm able to again

Anthony you get mod repped or something? :-) hit me up with some of that power.

IDK haha how do I find out lol

keep up the good work anthony. Pretty soon you will be pulling 5 plates with ease

Pulling 5 plates will be phenomenal for me haha, thanks for joining brother.

What's up to all my Brothers of The Iron. Lets raise our chalise and toast to all those devoted to the iron!

Today was a great f'n day in the gym. I got home around 3:30pm and headed out to the gym a little after that for my bench day.

I was just in the zone probably due to the .5 scoop of Shock Therapy I had (my favorite pre workout btw ). Here were some tunes that had me going that I think is Brothers of The Iron approved haha.





It was a Shadows Fall kind of day in the gym for me haha.

Here's a look at my workout.

8/22/12

Wave 2, week 2, Bench day 3x3+

Bench training max = 190lbs (pathetic I know )

Here's a video from Elitefts i tried doing today to help with my arch which is one area i'm working on. I need to get a foam roller though that's 4" in diameter cause the one at my gym is 6 inches. I'm not able to get my shoulders down on the bench with this one so i'll probably buy a foam roller 4" in diameter to work on this.



*Warm up sets at 40%, 50% & 60% of my training max

Working sets
135x3, 150x3, 170x8
*Now i'm on a cut and really noticed the slight strength decrease in my bench this week. I had told myself I was going to get 8 reps no matter what. I got my 8 reps and really had to push it for the last rep. I know maybe I should of backed off and maybe been content with 6 reps but I said fuk all that noise haha.

BBB DB bench press
45x10, 45x10, 45x10, 45x10, 45x10
*These felt great and I had a strong pump in my chest. I kept the rest real short, 30 seconds or less short!

Weighted dips
25x10, 25x10, 25x8, 25x8

Cable crossovers
35x16, 40x15, 40x15
*I haven't done these in a long time and for some reason was just drawn to do them today lol. It felt good to do them again but will probably leave them out in the future and opt for DB flies if I do a fly movement again.

Barbell Curls
55x12, 65x10, 65x8
*I just felt great and wanted to hit my biceps just with two excercises. I like to hit my biceps twice in the week cause well they are a major weak point haha.

Reverse ez-bar curl
50x12, 50x12, 50x13
*Sick pump. I felt like a sick kunt after these

Great workout went down today. I am noticing i'm a little bit leaner which is pretty cool to see in the mirror. I actually started IF two days ago for any of those wondering how i'm eating. I'm getting in around 2600 calories and last I weighed myself I came in at 193lbs. I really don't have a goal weight, it's more of a visual thing and how it goes based off the mirror. I'll be weighing myself again next Tuesday.

Tomorrow is my Squat/Leg day and i'm looking forward to the Back and front squat combo. Till then Brothers!

[netopia]

Nice session, how much longer are you cutting. I hate strength loss on a on cut.
Lol at "I felt like a sick kunt after these ". Keep it up

[Anthony21]

Nice session, how much longer are you cutting. I hate strength loss on a on cut.
Lol at "I felt like a sick kunt after these ". Keep it up

I don't really have a set time frame in terms of how long i'm going to cut. I'm going off the mirror and part scale. When I get to a point where I'm liking what i'm seeing visually then i'll slowly build up to maintenance then adjust to bulk.

Yea strength loss does suck but gotta keep pushing through it.

[Mongo81X]

Session looked solid man, sounds like you have a good plan in place with the cut. I don't think you will see any strength loss cause you will just push yourself harder and make up for it. Example 170 x 8 ... Nice job man.

[Randoja]

Nice journal, great title, subbed!

[Anthony21]

Session looked solid man, sounds like you have a good plan in place with the cut. I don't think you will see any strength loss cause you will just push yourself harder and make up for it. Example 170 x 8 ... Nice job man.

Thanks bro. Yea i'm definitely going to be pushing myself to maintain the best I can during this cut. My bench is sh!t but fuk it man it just pushes me more.

Nice journal, great title, subbed!

'

Thanks brother. Look forward to seeing you post more bro.

[ktj4l]

2600 cals on a cut doesn't seem too bad. I did IF on my last cut, went very well. Are you doing fasted training?

Nice work pushing through those last two reps on bench.

[Jasonk282]

Thanks Brother of The Iron. I will rep when i'm able to again



IDK haha how do I find out lol



Pulling 5 plates will be phenomenal for me haha, thanks for joining brother.

What's up to all my Brothers of The Iron. Lets raise our chalise and toast to all those devoted to the iron!

Today was a great f'n day in the gym. I got home around 3:30pm and headed out to the gym a little after that for my bench day.

I was just in the zone probably due to the .5 scoop of Shock Therapy I had (my favorite pre workout btw ). Here were some tunes that had me going that I think is Brothers of The Iron approved haha.





It was a Shadows Fall kind of day in the gym for me haha.

Here's a look at my workout.

8/22/12

Wave 2, week 2, Bench day 3x3+

Bench training max = 190lbs (pathetic I know )

Here's a video from Elitefts i tried doing today to help with my arch which is one area i'm working on. I need to get a foam roller though that's 4" in diameter cause the one at my gym is 6 inches. I'm not able to get my shoulders down on the bench with this one so i'll probably buy a foam roller 4" in diameter to work on this.



*Warm up sets at 40%, 50% & 60% of my training max

Working sets
135x3, 150x3, 170x8
*Now i'm on a cut and really noticed the slight strength decrease in my bench this week. I had told myself I was going to get 8 reps no matter what. I got my 8 reps and really had to push it for the last rep. I know maybe I should of backed off and maybe been content with 6 reps but I said fuk all that noise haha.

BBB DB bench press
45x10, 45x10, 45x10, 45x10, 45x10
*These felt great and I had a strong pump in my chest. I kept the rest real short, 30 seconds or less short!

Weighted dips
25x10, 25x10, 25x8, 25x8

Cable crossovers
35x16, 40x15, 40x15
*I haven't done these in a long time and for some reason was just drawn to do them today lol. It felt good to do them again but will probably leave them out in the future and opt for DB flies if I do a fly movement again.

Barbell Curls
55x12, 65x10, 65x8
*I just felt great and wanted to hit my biceps just with two excercises. I like to hit my biceps twice in the week cause well they are a major weak point haha.

Reverse ez-bar curl
50x12, 50x12, 50x13
*Sick pump. I felt like a sick kunt after these

Great workout went down today. I am noticing i'm a little bit leaner which is pretty cool to see in the mirror. I actually started IF two days ago for any of those wondering how i'm eating. I'm getting in around 2600 calories and last I weighed myself I came in at 193lbs. I really don't have a goal weight, it's more of a visual thing and how it goes based off the mirror. I'll be weighing myself again next Tuesday.

Tomorrow is my Squat/Leg day and i'm looking forward to the Back and front squat combo. Till then Brothers!

Nice workout brother.

I've noticed to that I'm a bit leaner as well. Going to do another cycle on e recomp and by the 3rd cycle when I hit PR's start back up in a slight bulk 200-300 over.

[Anthony21]

2600 cals on a cut doesn't seem too bad. I did IF on my last cut, went very well. Are you doing fasted training?

Nice work pushing through those last two reps on bench.

Sunday's and Monday's i'll be training fasted. The two other days i'll be training with some food in me. It'll be small meals leading up to my workout then my big meal post.

Nice workout brother.

I've noticed to that I'm a bit leaner as well. Going to do another cycle on e recomp and by the 3rd cycle when I hit PR's start back up in a slight bulk 200-300 over.

So have you just been eating at maintenance for your recomp?

[Jasonk282]

So have you just been eating at maintenance for your recomp?

Yes, but with the cardio I do after lifting it ends up being a slight like 100-200 cut in calories. From where I am at it's tracking that I'll weight between 180-183 in the next 5 weeks...just in time for cycle 3 to begin and time to slow bulk

[Anthony21]

Yes, but with the cardio I do after lifting it ends up being a slight like 100-200 cut in calories. From where I am at it's tracking that I'll weight between 180-183 in the next 5 weeks...just in time for cycle 3 to begin and time to slow bulk

See what trips me out is not knowing how big of a deficit i'm in given the fact that I don't know how much i'm burning when it comes to weight lifting and through out the day you know?

[mmorton]

Destroy those legs today!!!

[Jasonk282]

See what trips me out is not knowing how big of a deficit i'm in given the fact that I don't know how much i'm burning when it comes to weight lifting and through out the day you know?

I don't worry about what I burn while lifting weight. Which is why I keep it close to maintenance while keeping my macros around 40/40/20. Actually my fat is lower than that going into dinner...so I just eat whatever we make usually a meat, starch and veggie and don't really eat anything else after that. So by about 6-7pm I'm basically on a 12-13 hour fast till i get back from taking out son to school and finally get to eat a bowl of cereal.

[Anthony21]

Destroy those legs today!!!

I definitely will brother!

I don't worry about what I burn while lifting weight. Which is why I keep it close to maintenance while keeping my macros around 40/40/20. Actually my fat is lower than that going into dinner...so I just eat whatever we make usually a meat, starch and veggie and don't really eat anything else after that. So by about 6-7pm I'm basically on a 12-13 hour fast till i get back from taking out son to school and finally get to eat a bowl of cereal.

I'm following an IF protocol. I really think it's helping with my leaning out. Maybe it's mental but I am noticing it more and more.

[jcranston]

Are you using http://www.1percentedge.com/ifcalc/ to do your foods? If so, it will estimate your TDEE from your activity selections.

[Anthony21]

Are you using http://www.1percentedge.com/ifcalc/ to do your foods? If so, it will estimate your TDEE from your activity selections.

Yea for the weight loss with a moderate activity level my TDEE at 193lbs 26 years old & 6'2....it's 2,690 at a 10% deficit. I'm aiming around 2600-2700 so i'll gauge how things go when I weigh in next week

[Jasonk282]

Yea for the weight loss with a moderate activity level my TDEE at 193lbs 26 years old & 6'2....it's 2,690 at a 10% deficit. I'm aiming around 2600-2700 so i'll gauge how things go when I weigh in next week

I feel that as long as you feel good about yourself and how you look in the mirror...who cares how you got there.

Hell I dropped almost 1% of BF this cycle alone from 16.2 to 15.6...can't wait to see what next cycle is gonna be.