Kcabo's Log: Strength and Aesthetics.

[Kcabo]

Push B:

Incline DB Press:
120x6
120x6
120x5

Strict BB OHP:
175x5
175x5
175x5

Pause Flat Bench
275x3
275x3
275x3

Skullcrushers:
90x12
90x12
90x12

Tricep Pushdowns
60x12
60x12
60x12

Comments
Pretty terrible day, didn't feel very good from the first exercise on. Didn't perform weighted dips today and cut a few sets to lower the overall intensity. Only 1 more workout before this overdue deload.

[Kcabo]

Another reduced intensity lift, off tomorrow and then some deloading.

Pull B:

One arm DB Row: Still having grip issues with my left hand so used straps for the first time
120x8
120x8

Pull-downs:
175x10
175x10

Cable Lateral Raises:
30x12
30x12
30x12
30x12

DB Preacher curls:
30x10
30x10
30x10

Face Pulls:
55x12
55x12
55x12

Comments
Reduced the workload a bit. Will be deloading until Tuesday.

[Kcabo]

**Deload** Legs

Seated Calf Raises:
120x15
120x15
120x12
120x12

Standing Calf Raises:
495x8
495x8
495x7
495x7

Squats:
365x6 @ 60% = 219lbs, performed 3 sets of 5 at 225.

GHR:
BWx15
BWx15
BWx15

AB coaster machine:
3 sets of 15

Decline sit-ups:
3 sets of 15

Light Cardio:
Did some very light cardio, just some fast walking for 10 minutes.

Comments:
Easy lift, but what else would you expect for a deload session?

[Kcabo]

Just got done reading the log and watching the vids. You looked pretty good at 150lbs, do you think you have good genetics? I weighed 123lbs at 5'9" when I was 16 but I wasn't as ripped as a 120lber should be.

My opinion on genetics is that they decide where you'll end up - not where you begin. I do believe I have some "above" average genetics. It's tough to tell sometimes though as many lifters have not been doing it as long as me, or don't take it as seriously as I do so I'm not sure. I don't think I have "great" genetics though. There's plenty of complaints I have towards muscle insertion points that I wish I could alter/change. Nothing has really come easy for me besides benching - from the start of lifting it was pretty easy for me to add weight to that lift. I'm hoping to hit that 4 plate bench someday but adding lbs to that lift is getting more and more difficult.

That 150lb picture is over a year of training. I was doing a lot of things wrong (mainly not eating enough and no squats/dead/other heavy compounds) but that's not a "pre" lifting picture. I was benching ~245lbs in that picture.

And I hope the calf raise machine in your gym is not the same as mine LOL.

Speaking of, chitty calf genetics crew...

Also, I have a few questions for you:

1. I find that if I push myself too hard in the gym, I often end up with a cold the day after. I'm guessing that my immune system is pretty weak. Would you say that this is because I'm not eating enough? I've dreamer bulked once and don't want to make the same mistake again. 154lbs is the most I've weighed since I started lifting again (I started at around 140lbs last November).

It's definitely a possibility that your nutrition is off. How's your sleep? I've never had this problem unless it's been a long time without a deload session. Do you find this is accumulated sickness/fatigue or does a single session cause this?

2. I don't think I can follow P/P/L 6x a week. What if I do something like
PULL
PUSH
OFF
LEGS
PULL
OFF
OFF
And then start with PUSH the next week? Or should I switch to a 4x a week program like Wendler's 5/3/1?

I would recommend higher frequency training i.e hitting each muscle 2x a week. If you can't/don't want to do that then a bro-split or any routine will work. I don't think you should be stressing your routine so much. As long as you pick a routine that you are consistent, dedicated and enjoy (given you are progressively overloading and eating enough) you will see results.

Edit: If you're going to run a PPL only hitting 1x per week I'd probably rather just do a bro-split to hit each muscle 1x a week

Ex: Chest/Back/Shoulders/Legs/Arms or something like that.

Another possibility for you is to look into an upper/lower routine if you're only trying to workout for 4x a week - this will allow you to hit each muscle at a higher frequency as well.

[deltpecx]

I just train each muscle once every 3 to 4 days.
I don't confine my training into a week.

[Kcabo]

I just train each muscle once every 3 to 4 days.
I don't confine my training into a week.

Yeah, protein synthesis only lasts up to 72 hours post training so my main point was that an increased training frequency is optimal - I train 3 on 1 off currently.

**Deload** Push

Flat BB Bench:
185x6
185x6
225x3 Last two sets I reracked every rep to work on 1RM form/technique
225x3

Incline BB Bench
135x6
135x6
135x6
135x6

Rope Pushdowns:
50x12
50x12
50x12

Dips:
BWx12
BWx12
BWx12

Light Cardio:
10 Minutes

[CutItUp9759]

Hey KCabo did you ever get to a point when you bulked where you had no abs/put on a lot of fat?

Or did you always remain really lean throughout? Sometimes the transformations mislead me and you don't see the middle point when the person got chubby. JW what happened w/ u.

[Kcabo]

Hey KCabo did you ever get to a point when you bulked where you had no abs/put on a lot of fat?

Or did you always remain really lean throughout? Sometimes the transformations mislead me and you don't see the middle point when the person got chubby. JW what happened w/ u.

I tend to remain relatively lean as it's difficult for me to put on weight. Brb eating more like always. I've always had some visible abs since I can remember. They have gotten much less visible before, but always visible during flexion. I think some of this is based on my body fat distribution.

I would bulk up until you hit a BF% that you are not comfortable with, and then do a small cut. Bulking to the point where you're excessively fat is not the idea behind a bulk. Your goal is to be putting on quality lean mass, which as a natural, becomes harder and harder to do.

This is me strictly guessing BF% but I typically only bulk up to 13-14% body fat. I wouldn't recommend going higher than 15%.

[CutItUp9759]

I tend to remain relatively lean as it's difficult for me to put on weight. Brb eating more like always. I've always had some visible abs since I can remember. They have gotten much less visible before, but always visible during flexion. I think some of this is based on my body fat distribution.

I would bulk up until you hit a BF% that you are not comfortable with, and then do a small cut. Bulking to the point where you're excessively fat is not the idea behind a bulk. Your goal is to be putting on quality lean mass, which as a natural, becomes harder and harder to do.

This is me strictly guessing BF% but I typically only bulk up to 13-14% body fat. I wouldn't recommend going higher than 15%.

im doing my first bulk and ive gained about 8 pounds in ~3 months, which seems reasonable. but i ahve put on some lower belly fat... so i feel like im playing with fire. i think that is a good strategy though - to slow bulk until no longer comfortable, then do a mini-cut.

just worried about the balance between spinning my wheels and not making gains, and not getting fat

[Kcabo]

im doing my first bulk and ive gained about 8 pounds in ~3 months, which seems reasonable. but i ahve put on some lower belly fat... so i feel like im playing with fire. i think that is a good strategy though - to slow bulk until no longer comfortable, then do a mini-cut.

just worried about the balance between spinning my wheels and not making gains, and not getting fat

8lbs in 3 months is great progress. If you're progressing on your lifts it's always a good sign. At 6'0 160lbs, you could always try maintaining a certain weight for a few weeks/month as well instead of performing a cut. You may continue to progress in the gym, and lean out a bit .

[CutItUp9759]

8lbs in 3 months is great progress. If you're progressing on your lifts it's always a good sign. At 6'0 160lbs, you could always try maintaining a certain weight for a few weeks/month as well instead of performing a cut. You may continue to progress in the gym, and lean out a bit .

Interesting idea to sit at maintenance for a while. appreciate the advice man. don't wana hijack ur thread!

[Kcabo]

Interesting idea to sit at maintenance for a while. appreciate the advice man. don't wana hijack ur thread!

No worries, I don't mind answering questions ITT. It gets pretty boring just reading workouts lol.

There are people out there that advocate it as "body recomposition." I find it the slowest possible way to achieve someone's goals, however, being that this is your first bulk and you should be in the beginner stage I think you are capable of making some good gains in the gym/physique doing so.

You seem to be doing it right though brah. Keep at it! Keep that scale and the weights increasing!

[Kcabo]

Strong WTF at benching 245lbs when you weighed 150! I could bench that much in the past but I think it was when I weighed 185-190. And I'm also a former member of the "Bench more than I squat crew".

BTW, I know that you don't do much cardio but I feel that jumping rope has greatly improved my calves. I used to jump rope up to 6000 times a day in sets of 100/200.

Yeah, I don't do much cardio because it's hard for me to jam enough food down to put on lbs at this point (~190lbs+). Also, I just hate doing cardio lol. I've been doing some light cardio on these deloads but i'll keep that in mind for my next bulk. Maybe I'll try jump roping 1-2x a week or the stairmaster.

I'm pretty sure I get enough sleep. I usually catch a cold or feel extremely sleepy the day after squatting/benching heavy.




I like P/P/L but I don't want to keep getting sick and stalling my progress. I think I'm going to stick with this routine but I'll start with training only 4x a week. Then I'll move on to 5x and finally to 6x. I won't be working every muscle twice a week in the beginning but at least I'll be hitting my muscles with more frequency than a bro-split.

Yeah, ease into it. That sounds good.

[Kcabo]

**DELOAD** Pull:

Seated Calf Raises:
120x15
120x15
120x12
120x12

Standing Calf Raises:
495x8
495x8
495x7
495x7

Pull-ups:
BWx10
BWx10
BWx10

Chin-ups:
BWx10
BWx8

DB Lateral Raises:
30x12
30x12

DB Curls:
30x12
30x12

Face Pulls:
55x15
55x15

Shrugs: Decided to start doing some shrugs again, it's been a while
225x10
225x10

Ab Coaster Machine:
3 Sets of 15

Decline Sit-ups:
3 sets of 15

Light Cardio:
Stairmaster for 5 minutes

[Kcabo]

Legs B:

Conventional Deadlift:
495x3
495x3
495x2
495x2

Pause Squats:
225x5
275x6
275x6
275x6
225x5 long pause

DB Lunges:
60x12 Each leg
60x12
60x10

GHR:
BW+60x10
BW+60x10
BW+60x10

Seated Calf Raises:
120x15
120x12
120x12
120x12

Standing Calf Machine:
495x8
495x8
495x7
495x7
495x7

[nwskier]

Strong freaking push sessions. strength-weight ratio is elite

Subbing for motivation

[Kcabo]

Strong freaking push sessions. strength-weight ratio is elite

Subbing for motivation

Thanks man, I'll check out your log tomorrow.

[Kcabo]

Push B:

Incline DB Press:


110x10
115x6
115x6


Strict BB OHP:
185x5
185x4
185x4


Pause Flat Bench
275x4 Flew off chest, but got stuck at lockout on rep #5. Took a vid of this as well, i'll upload it if people are curious
275x4
225x8 tng

Weighted Dips
Bw+135x6
Bw+135x6
Bwx15

Push downs
50x12
50x12
50x12
50x12 30 sec rest between sets

Comments
Cut a few sets as I was exhausted/pressed for time at the gym today. Decided to take a vid of some lifts - posted the 110x10 db press above.

[Kcabo]

Pull B:

One arm DB Row:
100x12
100x12

Pull-downs:
175x10
175x10
175x8
175x8

Cable Lateral Raises:
30x12
30x12
30x12
30x12

BB Curls:
95x10
95x10
95x10
95x10

Face Pulls:
55x12
55x12
55x12
55x12

Hammer Curls:
50x8

Reverse Curls:
70x8

[nwskier]

pushing those 110s around on incline like they're 55s. solid work

[Kcabo]

Legs A:

Squats: weak day today coming off the deload..

365x5
365x5
365x3

Sumo Deadlifts:

405x5
405x4

Deficit Deadlifts:
315x6
365x6
365x6
405x4

Leg Extensions:
Setting#12x12
Setting#12x12
Setting#12x12

Single Leg Leg Curls:
60x10
60x10
60x10

Seated Calf Raises:
120x15
120x12
120x12
120x12
90x12

Standing Calf Machine:
495x8
495x8
495x7
495x7

Comments:
Squats felt pretty weak today. Decided to start implementing some deficit deads, may drop sumos for a bit. Deficits felt good.

[Kcabo]

pushing those 110s around on incline like they're 55s. solid work

Thanks bro, hoping to be back up to those 120's soon.

[davisj3537]

I like what I'm reading. It is nice to see someone else running it LPP instead of PPL; I thought I might be crazy. In!

[Kcabo]

I like what I'm reading. It is nice to see someone else running it LPP instead of PPL; I thought I might be crazy. In!

Haha, yeah man I find this to be the best lay out for me. I'm not sure how so many people hit their back hard on pull and it doesn't bother them the next day during squats. Good to have you aboard.

[EthanHun]

Hey man Nice log you got going on here!! You are my goal aesthetics body. I'm 5'11 and would like to get down to where you are. I'm currently 230. Come check out my log and help me drop that weight!! Great strengths going on here.

[Kcabo]

Push A:

BB Flat Bench:

315x4
315x4
315x3
315x3

BB Incline Bench:
245x5
245x5
245x5
245x4

CGBP:
235x6
235x6
235x5

Ez-Bar Overhead Triceps extensions:
90x12
90x12
90x10

Rope Push-downs:
40x12
40x12

Incline Cable Flys:
2 sets of 12

[nwskier]

impressive vids. mirin' bench strength at bw. definitely looked like you still had some in the tank

squats and DLs look solid too. are you planning to bring back regular DLs too or just stick with deficit DLs for a while?

[Kcabo]

impressive vids. mirin' bench strength at bw. definitely looked like you still had some in the tank

squats and DLs look solid too. are you planning to bring back regular DLs too or just stick with deficit DLs for a while?

Thanks man, I'm going to max out on deadlifts and bench on Wednesday/Thursday to see where I'm at. The current plan is to run Squats + Deficit deadlifts together and then Conventional Deadlifts + pause squats together on the second leg day.

[nwskier]

Thanks man, I'm going to max out on deadlifts and bench on Wednesday/Thursday to see where I'm at. The current plan is to run Squats + Deficit deadlifts together and then Conventional Deadlifts + pause squats together on the second leg day.

damn that's brutal. running DLs and Squats in any variation on the same day is probably the toughest combo.

[Kcabo]

damn that's brutal. running DLs and Squats in any variation on the same day is probably the toughest combo.

Yeah, it is pretty tough. Following them up with lunges + GHR's doesn't leave much light at the end of the tunnel either haha. I'll reduce the intensity when needed, and I deload pretty often as well, which helps. Overall, this set-up has been working pretty well for me.