Blood, Sweat, and Years [ab1992's workout log]

[ab1992]

04/02/14 - Wednesday - Delts/Triceps

Standing Overhead Press
185lbs x 4
185lbs x 4
135lbs x 10
135lbs x 10
135lbs x 10

Dumbbell Side Lateral
40lbs x 10
40lbs x 10
40lbs x 10

Reverse Fly's
180lbs x 10
180lbs x 10
180lbs x 10

Skull Crushers
90lbs x 8
90lbs x 8
90lbs x 7

Single Arm Overhead Extension
30lbs x 8
30lbs x 8
30lbs x 8

[ab1992]

04/03/14 - Thursday - Back

Deadlift
135lbs x 3 DOH
225lbs x 3 DOH
315lbs x 1 Hook grip
365lbs x 3 Straps
425lbs x 3 Straps

Conventional Deadlift
135lbs x 5 DOH
185lbs x 5 DOH
225lbs x 10 DOH
225lbs x 10 DOH

Dumbbell Row
110lbs x 6
110lbs x 6
100lbs x 8

Reverse Grip Lat Pulldown
195lbs x 6
210lbs x 6
225lbs x 6

Hammer Strength Low Row
160lbs x 10
160lbs x 10
160lbs x 10

Seated Calf Raise
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10

[ab1992]

Weight

Cut started at 192.8lbs

Week 1 - 12/29/13 - 01/04/14 - 188.9lbs
Week 2 - 01/05/14 - 01/11/14 - 188.0lbs
Week 3 - 01/12/14 - 01/18/14 - 186.6lbs
Week 4 - 01/19/14 - 01/25/14 - 185.9lbs
Week 5 - 01/26/14 - 02/01/14 - 185.3lbs
Week 6 - 02/02/14 - 02/08/14 - 184.3lbs
Week 7 - 02/09/14 - 02/15/14 - 183.5lbs
Week 8 - 02/16/14 - 02/22/14 - 182.7lbs
Week 9 - 02/23/14 - 03/01/14 - 181.5lbs
Week 10 - 03/02/14 - 03/08/14 - 179.8lbs
Week 11 - 03/09/14 - 03/15/14 - 178.9lbs
Week 12 - 03/16/14 - 03/22/14 - 178.8lbs
Week 13 - 03/23/14 - 03/29/14 - 177.1lbs
Week 14 - 03/30/14 - 04/05/14 - 177.1lbs

[ab1992]

[ab1992]

04/06/14 - Sunday - Legs

Squat
315lbs x 3
345lbs x 3
365lbs x 3

Front Squat
225lbs x 5
250lbs x 5
275lbs x 3

Squat
225lbs x 20

Lying Leg Curl
92.5lbs x 10
92.5lbs x 10
92.5lbs x 10
92.5lbs x 10
92.5lbs x 10

Standing Calf Raise
130lbs x 10
130lbs x 10
130lbs x 10
100lbs x 10

[ab1992]

04/07/14 - Monday - Chest/Biceps

Bench Press
225lbs x 3
255lbs x 4
225lbs x 8

Incline Bench
185lbs x 6
185lbs x 6
185lbs x 6

Dumbbell Flat
100lbs x 6
100lbs x 5

Machine Fly's
235lbs x 8

Dumbbell Curl
50lbs x 6
50lbs x 6
50lbs x 6

Hammer Curl
35lbs x 8
35lbs x 8
35lbs x 8

Frustrating workout... Felt weak this cut is finally getting to me.

[ab1992]

04/09/14 - Wednesday - Delts/Triceps

Standing Overhead Press
190lbs x 3
135lbs x 10
135lbs x 10
135lbs x 10

Dumbbell Side Lateral
40lbs x 10
40lbs x 10
40lbs x 10

Reverse Fly's
185lbs x 10
185lbs x 10
185lbs x 10

Skull Crushers
90lbs x 8
90lbs x 8
90lbs x 8

Dips
45lbs x 8
90lbs x 8

[ab1992]

177.1lbs

[Bronzzi]

Haven't been here for a while but daaam you look huge in recent photos! Legs and delts are stupid big! Good job, keep the good work up! How many lbs you plan on still cutting?

[ab1992]

Haven't been here for a while but daaam you look huge in recent photos! Legs and delts are stupid big! Good job, keep the good work up! How many lbs you plan on still cutting?

I'm thinking 3 more weeks then I'll start a slow bulking phase (clean bulk) while running 5/3/1. Hows everything going for u?

[ab1992]

04/10/14 - Thursday - Back

Deadlift
135lbs x 3 DOH
225lbs x 3 DOH
315lbs x 1 Hook Grip
365lbs x 3 Straps
405lbs x 3 Straps
430lbs x 3 Straps

Deficit Deadlift (1 plate)
225lbs x 10 DOH
225lbs x 10 DOH

Dumbbell Row
100lbs x 8
100lbs x 8
100lbs x 8

Reverse Grip Lat Pulldown
210lbs x 6
225lbs x 6
230lbs x 6

Hammer Strength Low Row
180lbs x 8
180lbs x 8
180lbs x 8

Seated Calf Raise
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

Feeling the strength on my deadlifts going down slowly.

[ab1992]

Weight

Cut started at 192.8lbs

Week 1 - 12/29/13 - 01/04/14 - 188.9lbs
Week 2 - 01/05/14 - 01/11/14 - 188.0lbs
Week 3 - 01/12/14 - 01/18/14 - 186.6lbs
Week 4 - 01/19/14 - 01/25/14 - 185.9lbs
Week 5 - 01/26/14 - 02/01/14 - 185.3lbs
Week 6 - 02/02/14 - 02/08/14 - 184.3lbs
Week 7 - 02/09/14 - 02/15/14 - 183.5lbs
Week 8 - 02/16/14 - 02/22/14 - 182.7lbs
Week 9 - 02/23/14 - 03/01/14 - 181.5lbs
Week 10 - 03/02/14 - 03/08/14 - 179.8lbs
Week 11 - 03/09/14 - 03/15/14 - 178.9lbs
Week 12 - 03/16/14 - 03/22/14 - 178.8lbs
Week 13 - 03/23/14 - 03/29/14 - 177.1lbs
Week 14 - 03/30/14 - 04/05/14 - 177.1lbs
Week 15 - 04/06/14 - 04/12/14 - 175.4lbs

[Bronzzi]

I'm thinking 3 more weeks then I'll start a slow bulking phase (clean bulk) while running 5/3/1. Hows everything going for u?

Sounds good! Your cut has been pretty much perfect, linear weight loss and not any real strength loss, good job!
Strength climbing up slowly but surely, things are going well

[ab1992]

Sounds good! Your cut has been pretty much perfect, linear weight loss and not any real strength loss, good job!
Strength climbing up slowly but surely, things are going well

Nice bro just keep killing it!

[ab1992]

04/13/14 - Sunday - Legs

Squat
315lbs x 3
345lbs x 5

Front Squat
225lbs x 5
275lbs x 3
295lbs x 1
315lbs x 2 PR @ 175lbs body weight (I actually recorded this and have it on video might post later.)

Lying Leg Curl
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10

Standing Calf Raise
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

Leg Extension
165lbs x 12
180lbs x 12
195lbs x 12

[ab1992]

04/14/14 - Monday - Chest/Triceps

Bench Press
225lbs x 3
255lbs x 1
275lbs x 1
280lbs x 1 (Going to use this as my 5/3/1 max in a few weeks.)

Incline Dumbbells
80lbs x 10
80lbs x 10
80lbs x 10

Incline Hammer Strength
180lbs x 10
180lbs x 10
180lbs x 10

Machine Fly's
220lbs x 10
220lbs x 10
220lbs x 10

Skull Crushers
30lbs ps x 10
30lbs ps x 10
30lbs ps x 10

Dips
45lbs x 10
45lbs x 10
45lbs x 9

Going to change my split up when I start 5/3/1 so I'm going to do chest/triceps for now on.

[ab1992]

04/16/14 - Wednesday - Delts/Biceps

Standing Overhead Press
190lbs x 3
135lbs x 10
135lbs x 10
135lbs x 10

Dumbbell Side Lateral
45lbs x 8
45lbs x 8
45lbs x 8

Reverse Fly's
190lbs x 10
190lbs x 10
190lbs x 10

Straight Bar Curl
95lbs x 8
95lbs x 8
95lbs x 8

Reverse Grip Curl
60lbs x 8
60lbs x 8
60lbs x 8

[ab1992]

04/17/14 - Thursday - Back

Deadlift
135lbs x 3 DOH
225lbs x 3 DOH
315lbs x 1 Hook Grip
365lbs x 3 Straps
405lbs x 3 Straps
450lbs x 1 Straps

Deadlift
235lbs x 10 DOH
235lbs x 10 DOH

Dumbbell Row
95lbs x 10
95lbs x 10
95lbs x 10

Reverse Grip Pulldown
210lbs x 6
210lbs x 6
210lbs x 6

Hammer Strength Low Row
180lbs x 8
180lbs x 8
180lbs x 8

Seated Calf Raise
105lbs x 10
105lbs x 10
105lbs x 10
105lbs x 10
105lbs x 10

[ab1992]

Weight

Cut started at 192.8lbs

Week 1 - 12/29/13 - 01/04/14 - 188.9lbs
Week 2 - 01/05/14 - 01/11/14 - 188.0lbs
Week 3 - 01/12/14 - 01/18/14 - 186.6lbs
Week 4 - 01/19/14 - 01/25/14 - 185.9lbs
Week 5 - 01/26/14 - 02/01/14 - 185.3lbs
Week 6 - 02/02/14 - 02/08/14 - 184.3lbs
Week 7 - 02/09/14 - 02/15/14 - 183.5lbs
Week 8 - 02/16/14 - 02/22/14 - 182.7lbs
Week 9 - 02/23/14 - 03/01/14 - 181.5lbs
Week 10 - 03/02/14 - 03/08/14 - 179.8lbs
Week 11 - 03/09/14 - 03/15/14 - 178.9lbs
Week 12 - 03/16/14 - 03/22/14 - 178.8lbs
Week 13 - 03/23/14 - 03/29/14 - 177.1lbs
Week 14 - 03/30/14 - 04/05/14 - 177.1lbs
Week 15 - 04/06/14 - 04/12/14 - 175.4lbs
Week 16 - 04/13/14 - 04/19/14 - 175.1lbs

[ab1992]

This week is a deload week so I'm not recording any workouts.

[ab1992]

Weight

Cut started at 192.8lbs

Week 1 - 12/29/13 - 01/04/14 - 188.9lbs
Week 2 - 01/05/14 - 01/11/14 - 188.0lbs
Week 3 - 01/12/14 - 01/18/14 - 186.6lbs
Week 4 - 01/19/14 - 01/25/14 - 185.9lbs
Week 5 - 01/26/14 - 02/01/14 - 185.3lbs
Week 6 - 02/02/14 - 02/08/14 - 184.3lbs
Week 7 - 02/09/14 - 02/15/14 - 183.5lbs
Week 8 - 02/16/14 - 02/22/14 - 182.7lbs
Week 9 - 02/23/14 - 03/01/14 - 181.5lbs
Week 10 - 03/02/14 - 03/08/14 - 179.8lbs
Week 11 - 03/09/14 - 03/15/14 - 178.9lbs
Week 12 - 03/16/14 - 03/22/14 - 178.8lbs
Week 13 - 03/23/14 - 03/29/14 - 177.1lbs
Week 14 - 03/30/14 - 04/05/14 - 177.1lbs
Week 15 - 04/06/14 - 04/12/14 - 175.4lbs
Week 16 - 04/13/14 - 04/19/14 - 175.1lbs
Week 17 - 04/20/14 - 04/26/14 - 174.0lbs

[ab1992]

04/27/14 - Sunday - Legs

Squat
315lbs x 3
345lbs x 5
315lbs x 10

Front Squat
185lbs x 10
185lbs x 10
185lbs x 10

Lying Leg Curl
95lbs x 10
95lbs x 10
95lbs x 10

Standing Calf Raise
130lbs x 10
130lbs x 10
130lbs x 10

[ab1992]

04/28/14 - Monday - Delts/Biceps

Standing Overhead Press
185lbs x 3
185lbs x 2
135lbs x 10
135lbs x 10
135lbs x 10

Dumbbell Side Lateral -SUPERSET-
40lbs x 10
40lbs x 6
30lbs x 10

Machine Fly's
190lbs x 10
190lbs x 10
190lbs x 10

Dumbbell Curl -SUPERSET-
50lbs x 6
40lbs x 6
35lbs x 6

Hammer Curl
30lbs x 10
30lbs x 10
30lbs x 10

Shrugs Fat Bar
135lbs x 12
185lbs x 12
225lbs x 10

[ab1992]

04/30/14 - Wednesday - Chest/Triceps

Bench Press
255lbs x 3

Paused Bench
225lbs x 5
225lbs x 5
225lbs x 5

Incline Dumbbells
80lbs x 10
85lbs x 8
90lbs x 6

Decline Dumbbells
75lbs x 10
80lbs x 10
80lbs x 9

Incline Cable Fly's
30lbs x 10
40lbs x 8
30lbs x 8

Skull Crushers
30lbs ps x 10
30lbs ps x 10
30lbs ps x 10

Dips
45lbs x 10
45lbs x 9
45lbs x 7

[ab1992]

05/01/14 - Thursday - Back

Deadlift
135lbs x 3 DOH
225lbs x 3 DOH
315lbs x 3 Hook Grip
365lbs x 3 Hook Grip
405lbs x 1 Hook Grip
405lbs x 3 Straps

Deadlift
225lbs x 10
225lbs x 10

Dumbbell Rows
95lbs x 10
95lbs x 10
95lbs x 10

Reverse Grip Lat Pulldown
195lbs x 6
195lbs x 6
195lbs x 6

Hammer Strength Low Row
180lbs x 8
180lbs x 8
180lbs x 8

Seated Calf Raise
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10

Some forearm work nothing special.

[ab1992]

Weight

Cut started at 192.8lbs

Week 1 - 12/29/13 - 01/04/14 - 188.9lbs
Week 2 - 01/05/14 - 01/11/14 - 188.0lbs
Week 3 - 01/12/14 - 01/18/14 - 186.6lbs
Week 4 - 01/19/14 - 01/25/14 - 185.9lbs
Week 5 - 01/26/14 - 02/01/14 - 185.3lbs
Week 6 - 02/02/14 - 02/08/14 - 184.3lbs
Week 7 - 02/09/14 - 02/15/14 - 183.5lbs
Week 8 - 02/16/14 - 02/22/14 - 182.7lbs
Week 9 - 02/23/14 - 03/01/14 - 181.5lbs
Week 10 - 03/02/14 - 03/08/14 - 179.8lbs
Week 11 - 03/09/14 - 03/15/14 - 178.9lbs
Week 12 - 03/16/14 - 03/22/14 - 178.8lbs
Week 13 - 03/23/14 - 03/29/14 - 177.1lbs
Week 14 - 03/30/14 - 04/05/14 - 177.1lbs
Week 15 - 04/06/14 - 04/12/14 - 175.4lbs
Week 16 - 04/13/14 - 04/19/14 - 175.1lbs
Week 17 - 04/20/14 - 04/26/14 - 174.0lbs
Week 18 - 04/27/14 - 05/03/14 - 173.3lbs

[ab1992]

05/04/14 - Sunday - Legs

Squat
315lbs x 3
345lbs x 4
315lbs x 6

Front Squat
185lbs x 10
185lbs x 10
185lbs x 10

Lying Leg Curl
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10

Standing Calf Raise
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10

Cable Crunch
100lbs x 12
120lbs x 12
120lbs x 12

[ab1992]

05/05/14 - Monday - Delts/Biceps

Standing Overhead Press
190lbs x 3
140lbs x 10
140lbs x 10
140lbs x 10

Dumbbell Side Lateral
40lbs x 10
40lbs x 10
40lbs x 10

Reverse Fly's
190lbs x 10
190lbs x 10
190lbs x 10

Dumbbell Curl
50lbs x 6
50lbs x 6
50lbs x 6

Hammer Curl
35lbs x 8
35lbs x 8
35lbs x 8

Shrugs Fat Bar
135lbs x 12
185lbs x 12
225lbs x 10

[ab1992]

05/07/14 - Wednesday - Chest/Triceps

Bench Press
245lbs x 4
225lbs x 8

Incline Bench
135lbs x 10
165lbs x 8
185lbs x 6

Incline Hammer Strength
180lbs x 10
180lbs x 10
180lbs x 10

Machine Fly's
205lbs x 10
205lbs x 10
205lbs x 10

Skull Crushers
32.5lbs ps x 8
32.5lbs ps x 8
32.5lbs ps x 8

Dips
45lbs x 10
45lbs x 10
45lbs x 10

[Bronzzi]

Still able to hit very strong squats and bench! Good job! Front squats for 10 reps are absolutely horrible!