|
Thread: Bird's big 531 log
-
01-14-2013, 09:53 AM #361
-
01-14-2013, 10:23 AM #362
Good to have you brah.
Yeah sort of, just going on a slight calorie deficit and a bit more cardio than usual. Just want to get rid of some of my
Haha I need to get aesthetic brah, goin' on a cruise this summer!! Have to keep up dat intensity"They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."
-Ben Franklin
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=147398093
-
01-14-2013, 11:01 AM #363
Caloric deficit + high volume = setting yourself up for failure. Best you can hope for on a caloric deficit is not losing muscle mass or strength, so it's a good idea to reduce volume while keeping intensity (% of 1RM) up. That way you signal to your body that muscle is not expendable. If you hammer yourself with high volume on a cut, you're breaking down muscle and not giving your body enough calories to repair itself and grow. Heavy weight, relatively low reps is the way to go on a cut in my opinion. You're in Danny's thread, right? He just started his cut, you'll see that he's already reducing volume a little bit.
Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
-
01-14-2013, 01:13 PM #364
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
agree with K, listen to your body but it is manageable if your cut is very moderate, and if you balance out you macros and rest good.
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
-
-
01-20-2013, 12:29 PM #365
Tuesday 1/15
Leg day
Cycle 7 5/3/1
Front squat
165x5
185x3
210x1
Leg press
270x12
270x12
270x12
Leg ext single leg
105x12
105x12
105x12
Good morning
95x12
95x12
95x12"They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."
-Ben Franklin
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=147398093
-
01-20-2013, 12:31 PM #366
Wednesday 1/16
Shoulder day
Cycle 7 5/3/1
OHP
100x5
120x3
135x5 Just went for it!
DB press
65x12
60x12
60x12
60x12
Cable raises
15x12
15x12
15x12
10x12
Preacher curl
100x10
80x12
80x12
80x12
DB seated hammers
30x12
30x12
30x12
30x12"They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."
-Ben Franklin
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=147398093
-
01-20-2013, 12:34 PM #367
Saturday 1/19
Back day
Cycle 7 deload
Deadlifts
145x5
185x5
225x5 yawn..
Lat pulldown
160x12
160x12
160x12
Low row
160x12
160x12
160x12
Back ext
BWx10
BWx10
BWx10
Incline crunch
BWx10
BWx10
BWx10"They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."
-Ben Franklin
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=147398093
-
01-20-2013, 01:13 PM #368
-
-
01-20-2013, 02:21 PM #369
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
hehe, it's at least at a three set ranges..
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
-
01-20-2013, 02:26 PM #370
-
01-20-2013, 07:38 PM #371
-
01-21-2013, 12:31 PM #372
Monday 1/21
Chest day
Cycle 7 deload
CG bench
95x5
135x3
165x1
185x1
205x0
Well, no deload here... haha. I wanted to test my limits for CGBP, and well it looks like I'm still weak
DB bench
50x12
50x12
50x12
DB flyes
20x12
20x12
20x12
Skull crushers
50x12
50x12
50x12
Rope overhead cable ext
50x12
40x12
40x12"They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."
-Ben Franklin
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=147398093
-
-
01-22-2013, 09:51 AM #373
-
01-25-2013, 09:07 PM #374
Thursday 1/24
Shoulder day
Cycle 7 deload
OHP
65x5
75x5
95x5
DB press
50x12
50x12
50x12
Cable front raise
15x12
15x12
15x12
Cable straightbar curls
50x12
50x12
50x12
50x12
50x12
Seated DB hammers
30x12
30x12
30x12
Treadmill
25 min incline
Well piss guys, I'm getting discouraged! I haven't been hitting PRs, and my workouts just feel blah.. I hate to use a PWO again as a crutch but I feel like I need some sort of a boost. I'm still trying to lose a little bit of fat, but not going as hard as I can and need to really get on it."They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."
-Ben Franklin
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=147398093
-
01-25-2013, 11:57 PM #375
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
you should check out Danny's YT channel, he has good tips on cutting that can be done same as you lift. The gains might be slower but they will be there. Also lower the volume. I would pick bodyweight or triumvirate template if I would be in your shoes. The cardio looks good.
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
-
01-26-2013, 03:54 AM #376
I agree that checking out Danny's stuff would be a great idea. He knows how to cut and you'll notice in his log how he's slowly adjusting volume based on how far he is into the cut. Body weight exercises might be an option, but you could also simply adjust the volume down to account for the caloric deficit. I don't think you've been cutting very long, so you shouldn't be this drained yet. Either your caloric deficit is too aggressive or your body is getting fatigued from the excessive volume. Possibly a combination of both.
All the best, man. I hope you figure out what works for you.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
-
-
02-01-2013, 06:38 PM #377
-
02-01-2013, 06:39 PM #378
Hey guys, was out sick for the better part of the whole last 6 days. Missed two workouts, so I guess it could be worse. I gave up processed/starchy carbs this week(bread, rice, taters etc) and I've lost 4 pounds. I know I'm really carb sensitive and they can bloat me up really easy it seems. I'm still eating plenty of fruit, and veggies.
I'll be back with some deadlifts and back day tomorrow. Hopefully I'll be 100%!!"They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."
-Ben Franklin
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=147398093
-
02-02-2013, 12:34 AM #379
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
High volume does burn more, but I want to maintain and even gain strenght ( thus numbers on my lifts) so I need to give up the volume. I don't need to be "ripped" or "aesthetical" ( I'm an ugly b'stard anyway) it's a tactical, competional cut for me.
I less portion of carbs seems to be beneficial but the important thing is to maintain the calorie deficit.my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
-
02-02-2013, 03:31 AM #380
Because they enjoy burning out quickly? I don't know. Cutting volume a bit on a cut is a great idea to be able to do it for longer without losing strength and muscle mass. I think the reasoning behind doing the same volume is that it burns more calories, but it's way less taxing on your body to just eat less food than it is to hammer your muscles with more volume when they won't grow anyhow on a cut.
Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
-
-
02-04-2013, 01:10 PM #381
Saturday 2/2
Back day
Cycle 8 3x3
So still recovering, so I decided to omit deadlifts from today's workout. Was NOT feeling up to them
Pendley rows
145x3
165x3
185x3
Lat pulldown
190x10
185x10
185x10
180x10
Pull ups
BWx10, 8, 8, 10
Back ext
BWx10, 10, 10
Leg lift
BWx10, 10, 10
Crunch machine
BWx10, 10, 10"They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."
-Ben Franklin
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=147398093
-
02-04-2013, 01:11 PM #382
Sunday 2/3
Shoulder day
Cycle 8 3x3
OHP
95x3
115x3
125x3 meh.
DB press
50x12
50x12
50x12
Cable front raise
12.5x12
12.5x12
12.5x12
Cable curls
60x12
60x12
60x12
DB hammers
30x12
30x12
30x12"They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."
-Ben Franklin
My 5/3/1 log: http://forum.bodybuilding.com/showthread.php?t=147398093
-
02-11-2013, 07:57 AM #383
-
02-11-2013, 08:07 AM #384
Nice presses Bird. You're shoulder numbers are really close to mine.
Don't stop hustlin'
http://forum.bodybuilding.com/showthread.php?t=146846923 my 5/3/1 journal. Check it out!
http://forum.bodybuilding.com/showthread.php?t=164994961 My latest iSatori Stack Log
http://forum.bodybuilding.com/showthread.php?t=160022811&p=1203255631#post1203255631 my iSatori H-Blocker Promo Log!
Bookmarks