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

[ab1992]

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

hell yeah man! feel like ima die from the bar choking me lol. Hows ur training going?

[ab1992]

05/08/14 - Thursday - Back

Deadlift
135lbs x 3 DOH
225lbs x 3 DOH
315lbs x 3 Hook Grip
365lbs x 3 Hook Grip
405lbs x 4 Straps

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

Reverse 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
115lbs x 10
115lbs x 10
115lbs x 10
115lbs x 10
115lbs x 10


Forearms
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
Week 19 - 05/04/14 - 05/10/14 - 172.5lbs

[ab1992]

05/11/14 - Sunday - Legs

Squat
135lbs x 5
225lbs x 5
315lbs x 3
345lbs x 5
315lbs x 5
315lbs x 5
315lbs x 5

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
115lbs x 10
115lbs x 10
115lbs x 10
115lbs x 10
115lbs x 10

Cable Crunch
120lbs x 10
140lbs x 10
160lbs x 10

Cable Oblique Crunch
50lbs x 10
60lbs x 10
70lbs x 10

[ab1992]

05/12/14 - Monday - Delts/Biceps

Standing Overhead Press
165lbs x 5
190lbs x 3
135lbs x 10
135lbs x 10
135lbs x 8

Straight Bar Lateral Raise
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12

Machine Side Lateral
80lbs x 15
100lbs x 12
120lbs x 8
110lbs x 8
70lbs x 15

Reverse Fly's
85lbs x 15
100lbs x 20
115lbs x 15
130lbs x 15
175lbs x 9

Hammer Strength Shoulder
90lbs x 12
140lbs x 15
180lbs x 9

Hammer Strength Curl
30lbs x 15
50lbs x 12
60lbs x 8
40lbs x 10

Straight Bar Curl
65lbs x 10
75lbs x 10
75lbs x 8
75lbs x 6
65lbs x 10

Cable Curl
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10

Worked out with a friend who is into more bodybuilding style of lifting with more volume so we did more volume with less rest and stuff.

[ab1992]

05/14/14 - Wednesday - Chest/Triceps

Pause Bench
235lbs x 5
235lbs x 5
235lbs x 5

Incline Bench
165lbs x 5
185lbs x 5
195lbs x 5

Incline Hammer Strength
185lbs x 10
185lbs x 10
185lbs x 10

Machine Fly's
210lbs x 10
210lbs x 10
210lbs x 10

Skull Crushers
80lbs x 8
80lbs x 8
80lbs x 8

Dips
47.5lbs x 8
47.5lbs x 8
47.5lbs x 8

[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
Week 19 - 05/04/14 - 05/10/14 - 172.5lbs
Week 20 - 05/11/14 - 05/17/14 - 171.6lbs

[ab1992]

Just bumped my calories up by 5%. New macros are 363g carbs 81g fat 181g protein and 2900 calories. Going to stick with that for a week or two and see how my body responds and if I continue to lose weight I'll add 5 more percent to the calories. Going to start 5/3/1 tomorrow with bodybuilding accessory work and tweak it if I have to. Going to deload every 2 cycles.

Squat - 400lb max - 360lb 5/3/1 max
OHP - 200lb max - 180lb 5/3/1 max
Bench - 280lb max - 250lb 5/3/1 max
Deadlift - 450lb max - 405lb 5/3/1 max

Sunday - Legs/Abs
Monday - Shoulders/Biceps
Tuesday - Rest
Wednesday - Chest/Triceps
Thursday - Back/Calves
Friday - Rest
Saturday - Rest

Legs/Abs
Squat - 5/3/1
Front Squat - 5x8-10
Lying Leg Curl - 5x8-10
Standing Calf Raise - 5x8-10
Optional Ab Workout

Shoulders/Biceps
OHP - 5/3/1
OHP - 3-5x8-10
Dumbbell Side Lateral - 3x8-10
Reverse Fly's - 3x8-10
Dumbbell Curl - 3x8-10
EZ Bar Curl - 3x8-10
Shrugs - 3x8-10

Chest/Triceps
Bench Press - 5/3/1
Incline Bench - 3x8-10
Hammer Strength Incline - 3x8-10
Machine Fly's - 3x8-10
Skull Crushers - 3x8-10
Dips - 3x8-10

Back/Calves
Deadlift - 5/3/1
Dumbbell Row - 3x8-10
Reverse Grip Lat Pulldown - 3x8-10
Hammer Strength Low Row - 3x8-10
Deadlift - 3x8-10
Seated Calf Raise - 5x8-10
Optional Forearm Workout

I'll be posting my full week of workouts once per week so I can stay more organized with cycles and weeks. Won't post deload weeks.

[ab1992]

Best Lifts at 193lbs - Dec 2013
Squat - 385lbs x 3
OHP - 200lbs x 3
Bench - 300lbs x 1
Deadlift - 425lbs x 5


Best Lifts at 171lbs - May 2014
Squat - 345lbs x 5
OHP - 190lbs x 3
Bench - 280lbs x 1
Deadlift - 405lbs x 4

[pschmit7]

Just bumped my calories up by 5%. New macros are 363g carbs 81g fat 181g protein and 2900 calories. Going to stick with that for a week or two and see how my body responds and if I continue to lose weight I'll add 5 more percent to the calories.

Question: I am also bulking at the pretty much the same current weight as you listed ~172 lbs. Although my macros are different, currently 361g carbs, 112g fat, 260g protein and cals are 3400. What is your opinion on those macro levels and calorie levels for a bulk of the same nature as yours ended up being. Ending at a weight of ~190. Just for reference my current lifts are 215 x 4 bench. 350 x 4 dead lift and 255 x 5 squat. You also mention your 5% bump, do you do that every 2 weeks or so, or is that just a bump whenever you feel it necessary?

Appreciate some help, and nice progress.