Pushing the Limit

[hlss09]

I'm 6'3, 192-193lbs. I will be ~215 lbs by mid-July. That said, I plan on keeping my workouts here so I can look back and monitor progress.

Today's lift:

Squats:
195 x 6 (paused)
195 x 6 (paused)
195 x 6 (paused)
195 x 11

SLDL (deload on the floor every rep)
135 x 8
155 x 6
185 x 6
185 x 6

1-leg Leg Press (for mobility mostly)
1pps x 6-10 (3 sets)

Goblet Squats ss Hanging Leg Raise
3 sets 10-15




Today's Food:

--Breakfast: 2 cups oats, 2 tbsp PB, 2 scoops whey; 3 rice cakes, almonds

--Lunch: Sandwich with 4oz turkey, slice cheese, lettuce; banana; almonds

--Snack: bag of peanut M&M's

--Dinner: 1 cup (dry measure) white rice, 8oz beef, 4 eggs, onions; scoop whey w/ fiber

[hlss09]

Morning Weight: 193.2

Today's Lift:

-- Bench

155 x 6
155 x 6
155 x 6
155 x 8, 5, 3 (rest-pause style)

-- T Bar

1p x 15
1.5p x 10
1.5p x 10
1.5p x 10

-- Incline DB Bench
60's x 10
70's x 8
80's x 6
65's x 10
75's x 8
85's x 3 (lost the groove and stopped)

-- Wide Grip Pulldowns

3 x 8-10 reps

-- Machine Fly

3 x 10-15

-- DB Tricep Extension /ss/ Seated DB Curl

3 x 10




Today's Food:

Breakfast: 1.5 cups oats (dry measure), 1 scoop whey, 2tbsp biscoff spread

Snack: 1 scoop whey, walnut/almond mix, 4 rice cakes (no more left)

Lunch: turkey sandwich (cheese, 4oz turkey), banana, almonds, bbq ranch burger from McD's, bag of peanut M+Ms

Dinner: 2 cups (dry) oats, 4 tbsp biscoff spread, 2 scoops whey w/ fiber

[Jab1]

Subbed and in for gains. You can do it brah!

[hlss09]

Thx Jab, I'ma doit

Morning weight: 193.6

-- Deads

Some old guy was doing singles, and there's only one bar available. So, I joined him and worked up a bit in weight. Pretty impressive seeing an old guy hitting 3+ plates.

185 x 1
205 x 1
255 x 1
275 x 1
305 x 1
355 x 1
305 x 1
275 x 6
285 x 6
285 x 6
285 x 5, 4, 3, 2, 1 (cluster set)

-- Front Squats

135 x 5
155 x 5
185 x 5
195 x 5
185 x 5

-- Good Mornings

135 x 6 (4 sets)

-- 1 Leg Smith Split Squats

95 x 6 (3 sets each leg)


Solid workout. Pushed myself hard on fronts today. I have a very hard time using leg drive on fronts if I do them after deeds.

[Jab1]

Solid workout indeed, nice. How's the extra food going down?

[hlss09]

Food is going well, thx for asking!

Today's food:

--Breakfast: 1.5 cups oats, 1 scoop whey, 2 tbsp Biscoff spread

--Lunch: turkey sandwich (4oz turkey, cheese), banana, walnut/almond mix, Kellog pastry crisp

--Lunch 2: Chipotle burrito - carnitas, white rice, black beans, sour cream

--Dinner: 2.25 cups oats (dry measure), 2 sccops whey, 2 tbsp biscoff spread

[hlss09]

Morning Weight: 192.9

Today's Lift:

-- OHP

95 x 2
115 x 5
115 x 5
115 x 5
115 x 3 (whoops)
115 x 5
115 x 5

-- Chinups

BW x 20
BW x 10
BW x 10

-- CGBP
135 x 2
155 x 7
165 x 5
185 x 3
155 x 7
175 x 5
185 x 3

-- DB Row
60's x 10
60's x 10
60's x 10

-- DB Laterals //ss// Rear Delt fly
12.5's x a bunch // a bunch (3 sets)

-- Bike sprints
5 sprints @ 15/45

[Jab1]

Getting some nice volume in. Like it.

[ebomb55]

In for this man. Glad to see ya logging!

[hlss09]

Thx guys.

Morning Weight: 196.8 (crazy fluctuation, it happens)

-- Cable Fly (low to high)

3 x 15 w/ squeezes

-- HS Inc Press (1 arm)

3 x 10 each arm

-- Stretch Pushups

3 x 15 (BW)

-- Reverse Grip Pushdown /ss/ Cable Curls

3 x 15

-- Tate Press /ss/ Hammer Curls

3 x 10-15

-- OH Rope Ext /ss/ BB Curls

3 x 15


Today was a pump-type day, so I didn't record weights. Eveythign felt good. Ate a lot yesterday and didn't use the bathroom at all, so today's weight is way up. Probably will level out soon.

[hlss09]

Morning Weight: 195.2

-- Paused Squats (ATG)

195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

-- SLDL (pause each rep on the ground)

195 x 6
205 x 6
215 x 6
215 x 6

-- Goblet Squat // Hanging Leg Raise

45 x 10 // BW x 15 (3 sets)

-- 1-Leg Leg Press

2pps x 6 (each leg, 3 sets)

[Jab1]

Up a solid 2lbs already it looks like. Naice.

[hlss09]

Ya, i'm not sure what happened. I was weighing in the 193ish range for a week or so, then jumped up 2-3 lbs. Whatever, it's gotta happen eventually.

Prepped food for tomorrow:

Breakfast: 6 eggs, 4 toast, banana

Lunch: 8oz beef, 315g sweet potato, 1/2 can baked beans, veges

Lunch 2: same

Dinner: 1 cup (dry measure) white rice, 6 eggs, 1 piece cheese, whey shake w/ fiber

[Jab1]

Diet is looking much improved.

Cheese? A little cheese? pls? for me?

[hlss09]

Lol Andrew. Next time I'm at the store I'll grab some

[hlss09]

Morning Weight: 197.1

-- Bench

165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

-- Incline DB Bench

65's x 10
75's x 8
85's x 6
70's x 10
80's x 8
90's x 4 (ugh, was tired)

-- BB Row

95 x 10
115 x 10
115 x 10
95 x 10

-- Neutral Grip Lat Pulldown

3 x 10-12

-- Cable Fly

3 x 10-12

-- Tricep Pushdown //ss// DB Curls

3 x 10-20

-- Bike Sprints
5 rounds @ 15/45


Not sure why the sudden jump in weight, but I'm guessing it's just my body's way of dealing with all the extra food.

[Jab1]

Metabolism kicking in gear maybe? Are you noticing feeling hotter yet?

[hlss09]

Metabolism kicking in gear maybe? Are you noticing feeling hotter yet?

Maybe a bit, not sure though

[hlss09]

Morning Weight: 197.5

-- Deads

135 x 1
225 x 1
275 x 1
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5

-- Front Squats (ATG)

135 x 5
155 x 5
185 x 5
205 x 5
225 x 2 (fell forward, lost upper back tightness)

-- Good Mornings // Ab Wheel Rollouts

135 x 6 /ss/ 10 rollouts (4 sets)

-- Close Stance ATG Squats (feet about 6 inches apart)

135 x 10
135 x 10
135 x 10


Wanted to finish off with some 1-leg smith squats, but the smith was taken. Deads felt easy, fronts felt super solid today. Feeling strong. I was surprised how easy the 205 felt. 225 was easy on the legs, but I lost tightness in my upper back, which caused me to "fall" forward and lose my strength out of the hole. All reps were taken completely to the ground lol.

I'm not sure wtf is going on with my weight. I was 192-193, now I'm 197+, all in the matter of a week or 2. There have been some medication changes, and I'm eating more, though, so I guess it's par for the course.



Today's Food:

Breakfast: (post lift) 1.75 cups oats, 1 scoop whey, 2 tbsp chocolate PB

Lunch: 8oz beef, 1 can corn, 1/2 can beans, ton of veges

Lunch 2: same

Dinner: 6 eggs, 1 cup (dry measure, 180g) white rice, scoop of whey

[Spidey22]

These workouts look so well put together

GJ in here dude.

[hlss09]

197ish morning weight. Edited for modesty

[hlss09]

Morning Weight: 199.8

-- CGBP

135 x 5
155 x 7
175 x 5
185 x 3
165 x 7
175 x 5
195 x 3

-- Chinups

BW x 24
BW x 16

-- OHP

115 x 5
115 x 4
115 x 5
115 x 5
115 x 3

-- Smith BB Row

135 x 10
135 x 10
135 x 10

-- DB Laterals //ss// Machine Rear Delt Pec Dec

a million // a million

-- Facepulls

3 x 10


Notes:
1) I have no idea what's going on with my weight. I have really jumped up, but at 6'3-6'4, I guess it's gotta happen eventually
2) I had to lift at night (usually lift early in the morning). Gym was PACKED. So, I had to start with bench, when I was supposed to start with OHP. Therefore, by the time I got to pressing, my strength was shot, and I was struggling hard with an easy weight. All in all, a very "meh" workout, but still got my lifts in.

Have a big, big assignment due on Sunday night, so I'll be busy with that.

[hlss09]

Morning Weight: 198.6

-- Incline DB Bench

60's x 25
70's x 6
80's x 5
90's x 5

-- 1-arm Machine Press

3 x 10

-- Stretch Pushups

3 x 20 (these are really hard lol)

-- Reverse Grip Pushdown /ss/ DB Curl

3 x 15

-- Tate Press /ss/ Incline DB Curl

3 x 10-15

-- OH Rope Extension /ss/ BB Curl

3 x 15-25

-- Bike Sprints

5 rounds @ 15/45

Pretty good session

[hlss09]

Morning Weight: 198.4

-- Oly Squat

135 x 2
185 x 1
225 x 4 (paused)
225 x 4 (paused)
225 x 4 (paused)
225 x 10

-- SLDL (reset on each rep)

225 x 6
245 x 6
275 x 6
225 x 6

-- 1-leg Leg Press //ss// Goblet Squats //ss// Hanging Knee Raise

2pps x 6 each leg /ss/ 45 x 10 /ss/ BW x 15 (3 rounds)


Pretty good workout. Paused high bar Oly Squats will get you

[hlss09]

Morning Weight: 198.4

Random Squat and Sprint night

-- Smith Squats

135 x 5
185 x 10
225 x 10
275 x 5 (bro spotter kept on grabbing me and pulling me up before i could squat the weight)
185 x 15 (same deal)

-- Windgate Bike Sprints

30 sec sprint : 3:00 easy
(4 rounds)

--> Jelly Legz

[hlss09]

Morning Weight: 199.8

-- Bench

135 x 3
155 x 2
155 x 2
155 x 1
185 x 4
185 x 4
185 x 4
185 x 8
185 x 7

-- Hernon Rows

55's x 10
55's x 8
55's x 8

-- DB Bench

60's x 10
65's x 8
80's x 6
60's x 10
65's x 8
85's x 6

-- Chinups

BW x 10
BW+25 x 6
BW x 10

-- Cable Fly (high to low)

3 x 15

-- Pushdown /ss/ Seated DB Curl

3 x a ton


Notes:

Pretty good workout. Bench is starting to feel better. I think 185 x 8 is a rep PR, so that's fun

[hlss09]

Today is a pretty typical day of eating for me lately.

Meal 1: 2 cups oats (dry measure), 1 tbsp honey, scoop of whey

Meal 2: 7oz beef, 65g white rice (dry measure, aka 1.5 servings), 1/2 can baked beans, veges

Meal 3: same as meal 2

Meal 4: 5 eggs, 215 g (4.75 servings) white rice, 1 scoop whey+fiber

Macros are roughly:
Protein: 225g
Carbs: 500g
Fat: 75g

I'm trying higher carb/lower fat right now, as I think it works best for me. Next time I bump up cals, I'll probably up carbs to 525 or so

[Jab1]

Nearly 200lbs! Sweet! Keep getting stronger dude!

[hlss09]

Morning Weight: 199.6

-- Deads

185 x 3
185 x 3
185 x 3
225 x 1
275 x 1
315 x 1
325 x 4
325 x 4
325 x 4
325 x 3-3-2-2-1-1 (Cluster Set)

-- Front Squats (below ATG lol)

135 x 5
155 x 5
185 x 5
- belt on -
205 x 5
225 x 3

-- 1-Leg Smith Squats

135 x 6
135 x 6
155 x 6

supersetted the smith squats with ab rollouts - 10 reps b/w each set


Notes:
Deads felt a bit off today. I don't know why, but deads haven't felt great lately. By the time I got to front squats, I was pretty tired, and 135 felt heavy. However, I reached into my pocket, pulled out my man card, and kept going. Found a random dude who let me borrow his belt, and that seemed to help quite a bit. I've hit 225 x 3, but only as my first lift. So, this is a PR of sorts.

Overall great session.

[Jab1]

Enjoying that volume on deads. Niice.