Went in yesterday for a nice back workout, really enjoying eating comfortably but gonna have to scale it back soon due to less activity form the job and higher intake. Gathering some unwanted fluff from it.
Rack Pulls
Set 1: 225x20
Set 2: 315x15
Set 3: 365x12
Set 4: 405x10
Set 5: 435x5
T-Bar Rows 3x10
Sets 1-3: 3 platesx10
Smith Machine Bent Row 3x20
Sets 1-3: 145x20
Barbell Curls 3x10
3x70x10
Hammer Curls 3x12
3x30x12
Happy New Year Folks, hope everyone is having a good 2018 thus far.
Update... I've been in a sort of limbo since leaving my last job. Not really knowing what to do or where to go but I've finally got a gameplan. Taking the first 2-3 months of 2018 to work 2 jobs as a substitute teacher in the day and waiter at night so I can build up a nice cushion of $3-4000 and then make the move to OKC and continue my schooling as well as be a personal trainer for a well known gym around there. I'll be enrolling in the summer and paying my own way through at the University of Central Oklahoma. I plan on finishing my degree in Business with a focus on Marketing and Finance. I'm also planning on starting fitness modeling later on in the year once I cut down and building a portfolio with plans of turning professional over the next couple of years to help with my personal training. Ideally, I want to combine business and personal training and build upon that. Not sure of the steps I need to take for that, but right now my biggest focus is getting back on my feet, getting back to school, and crossing that bridge when it gets here. Big things in store for 2018 that I feel can truly help my career.
Push Power
Bench Press 6x5,4,3,4,3,2
Set 1: 190x5
Set 2: 205x4
Set 3: 215x3
Set 4: 215x4
Set 5: 225x3
Set 6: 235x2, 245x2, 255x2 (really felt like pushing it)
Cable Crossover 5x10
Sets 1-5: 50x10
OHP 56x5,4,3,4,3,2
Set 1: 115x5
Set 2: 125x4
Set 3: 135x3
Set 4: 135x4
Set 5: 145x3
Set 6: 155x2
Lateral Raises 5x10
Sets 1-5: 30x10
Close Grip Bench 4x8,8,6,6
Sets 1-2: 145x8
Sets 3-4: 155x6
Strength is skyrocketing and workouts are great. No more time to waste.
Lower Power
Squat 6x5,4,3,4,3,2
Set 1: 275x5
Set 2: 285x4
Set 3: 295x3
Set 4: 295x4
Set 5: 305x3
Set 6: 315x2
Conventional Deadlift 6x5,4,3,4,3,2
Set 1: 315x5
Set 2: 355x4
Set 3: 365x3
Set 4: 365x4
Set 5: 385x3
Set 2: 405x2
Pull Power
Bent Over Rows 6x5,4,3,4,3,2
Set 1: 205x5
Set 2: 215x4
Set 3: 225x3
Set 4: 235x4
Set 5: 255x3
Set 6: 275x2
All sets super strict other than the final rep of the final set, some swing but nothing major.
Lat Pulldowns 5x10
All sets: 160x10
Shrugs 3x20
Sets 1-3: 275x20
Barbell Curls 3x8
Sets 1-3: 95x8
Hammer Curls 3x10
Sets 1-3: 40x10
Dropset from 40, 8 reps at each weight for a total of 64 reps
No longer incorporating heavy rack pulls because my back is one of my strongest areas and will grow with any kind of stimulus. Rack Pulls were getting to the upper 400 range and were fatiguing my lower back to where it affected my leg workouts so I scrapped them due to injury risk. I do deadlifts on leg day now as it is so rack pulling and deadlifting <4 times a week will hamper my recovery. With me wanting to have a fitness modeling photoshoot by the end of the year... Its a risk I won't take.
Stopping the rack pulls has been helping my leg workouts by a pretty big margin, though I will admit I do miss them. May cut leg training back to once a week since they respond so well and start hitting chest with some higher frequency because it still lags after years of training it.
Lower Hypertrophy (High Rep)
Squat 4x20,15,12,10 dropset 8
Set 1: 225x20
Set 2: 235x15
Set 3: 245x12
Set 4: 260x10, 185x8
Leg Press 3x20
All sets were 600x20
RDL 4x15
All sets with 275'
3 dropsets on lying leg curl supersetted with 3 dropsets on leg extension.
Started at 80 on leg curls and did 8 reps with each weight downward for total of 48 reps.
Same concept with leg extensions.
Hoping to hit a 405lb back squat on Monday to get back to my all time best. Body weight sitting around 193-195, 14-15% bf.
Pull Hypertrophy High Rep
BB Rows 4x20x15x12x10 dropset 8
set 1: 185x20
set 2: 195x15
set 3: 205x12
set 4: 215x10, 135x8
Lat Pulldowns 4x20,15,12,10 dropset 8
set 1: 150x20
set 2: 160x15
set 3: 170x12
set 4: 180x10, 140x8
Smith Machine 1 arm row 3x15
sets 1-3: 115x15
Rope Pullthrough 3x20
sets 1-3: 100x20
BB Curl 4x20,15,12,10 dropset 8
set 1: 65x20
set 2: 70x15
set 3: 75x12
set 4: 85x10, 65x10
Concentration Curls 3x15
All sets with 25
Hammer Curls 3x12
All sets with 40
Rope Curl dropset from 100lbs, total 70 reps
5x100 yd sprints
Push Power
Flat DB Press 6x5,5,3,3,2,2
Set 1: 95's x 5
Set 2: 95's x 5
Set 3: 100's x 3
Set 4: 105's x 3
Set 5: 105's x 2
Set 6: 110's x 2
Never touched 100lb DBs for more than 1 rep before this. Got 110's for 2 today. Moving on up.
Incline Bench 3x8
All sets 155x8
Did these for added chest volume.
Pec Deck 5x10
All sets done with 115 super slow and controlled.
OHP 6x5,4,3,4,3,2
Set 1: 135x5
Set 2: 140x4
Set 3: 150x3
Set 4: 145x4
Set 5: 155x3
Set 6: 160x2
Lateral Raises 5x10
All sets with 30x10. 3 second eccentric, 3 second concentric.
This was yesterday's workout and was basically a workout "date" with a girl I've known for a while and has been lifting consistently for a few years. It was nice that what she was doing and I wasn't worrying about having to spend energy more explaining things than it took to work out.
We went to the track afterwards and did some sprints, 6x100.
Don't update this near as often as I used to but the gains are still coming. I'm at my absolute strongest ever now and cutting.
Push Low Volume Hypertrophy
Flat Bench 3x10
Set 1: 185x10
Set 2: 205x10
Aet 3: 215x10
Flat DB Press 4x8-10
Set 1: 90x10
Set 2: 95x10
Set 3: 95x10
Set 4: 100x10
Decline Bench 2x8
Set 1: 225x8
Set 2: 225x8
OHP 3x8
Sets 1-3: 115x8
Lateral Raises 3x15
All sets with 30lbs
Upright Rows 3x10
All sets with 145
Tricep Pressdown 3x12
All sets with 170
DB Skullcrusher 3x10
All sets with 35's
OH Ext 3x10
All sets with 100
*Strained my hip(s) on a pull workout. Got a bit egotistical and decided to do a 20 rep deadlift set with 315. Got the 20 but not worth the hip impingement. Next time I'll keep my ego in check.
Just smashed a 295lb Bench @ 190lbs. Huge PR and next goal is 315. Closing in on the 3/4/5 elite gym standards. Hit the 405 squat in the past but never have hit a 3 plate bench or 5 plate deadlift. I plan on hitting those numbers by this summer. Was an impromptu lift as I was feeling strong and went for it so I didn't video. Will try to video it the next push workout.
Pull Hypertrophy
Barbell Rows 3x10
Set 1: 185x10
Set 2: 205x10
Set 3: 225x10 ----> 135x10
Pullups 3x12
Lat Pulldowns 3x8
Set 1: 250x8
Set 2: 275x8
Set 3: 300x8
Rack Pulls 4x12,10,8,6
Set 1: 315x12
Set 2: 365x10
Set 3: 405x8
Set 4: 455x6
DB Rows 3x15
Sets 1-3: 90x15
Shrugs 4x12
Sets 1-3: 365x12
Set 4: 405x12 ---> 315x12 -----> 225x12 ------> 135x12
Barbell Curls 3x10
Sets 1-3: 95x10
Hammer Curls 3x12
Sets 1-3: 45x12
Reverse Cable Curls 3x15
Sets 1-3: 90x15
Curl Dropset from 45lbs, 8 reps at each weight.
Got a body comp analysis done and was surprised to see my results. 194.8lbs (after eating for the day, with clothes on) and 12.1% body fat. Don't believe my body fat is truly that low, but still cool to see such a high body weight and a lowish body fat number. For reference, last time I did this on the same exact machine, I weighed 155.2lbs at 9.6% body fat. Numbers may be somewhat inaccurate, but it indicates a pretty high amount of progress. Stoked at those results.
Catching up on your log here. DANG. Still killing it, dude! 295 bench is dream status for me, lol. Happy to see that you're still grinding. What was your method of body comp testing?
[QUOTE=TGreggors;1545253421]Catching up on your log here. DANG. Still killing it, dude! 295 bench is dream status for me, lol. Happy to see that you're still grinding. What was your method of body comp testing?[/QUOTE]
Lmao thanks man, it was a struggle bus at first. Tried it once and failed, put on some Ozzy and got amped after that... Went up smooth as butter the second time :) Keep at it dude, you'll get there. I'm roughly 20lbs heavier with some extra padding so I imagine that helps ;)
Only been eating roughly 1800-1900 cals a day with 15 mins of cardio 6x weekly. Didn't think I'd smash 295 in a deficit but making it happen. Body comp test was done via in body machine, so nothing crazy accurate but its what i've been using as a reference point since I've started. Had one of these same tests done 1.5 years back @155 lbs and came back at 9% bf (9.8% to be exact... lol) and few days ago got it tested at 12.1% 195lbs. Vast improvement imo even with the fact that the machines can be inaccurate from time to time. Goal by summer is to be at 180lbs 9-10% body fat!
Lower Power
Squat 6x5,4,3,4,3,2
Set 1: 315x5
Set 2: 325x4
Set 3: 335x3
Set 4: 335x4
Set 5: 345x3
Set 6: 355x2
Conventional Deadlift 6x5,4,3,4,3,2
Set 1: 365x5
Set 2: 385x4
Set 3: 405x3
Set 4: 405x4
Set 5: 425x3
Set 6: 435x2
Not terrible #s... Not 100% happy though. Wanting that 3/4/5 standard. 295 bench has been hit... 385 squat has been hit (recently; all time best is 405)... and 465 deadlift has been hit. One workout at a time.
[QUOTE=LoganBrown;1545488601]Lmao thanks man, it was a struggle bus at first. Tried it once and failed, put on some Ozzy and got amped after that... Went up smooth as butter the second time :) Keep at it dude, you'll get there. I'm roughly 20lbs heavier with some extra padding so I imagine that helps ;)
Only been eating roughly 1800-1900 cals a day with 15 mins of cardio 6x weekly. Didn't think I'd smash 295 in a deficit but making it happen. Body comp test was done via in body machine, so nothing crazy accurate but its what i've been using as a reference point since I've started. Had one of these same tests done 1.5 years back @155 lbs and came back at 9% bf (9.8% to be exact... lol) and few days ago got it tested at 12.1% 195lbs. Vast improvement imo even with the fact that the machines can be inaccurate from time to time. Goal by summer is to be at 180lbs 9-10% body fat![/QUOTE]
I'm an Ozzy fan, too. It is pretty remarkable what some good tunes can do in the weight room. But yeah, I see what you're saying on that for sure. No matter how you slice it, that's quite the improvement. Aaaawwwhh shiiiit. In for the documentation of this. Going to be pretty neat to see what the end result is. That'd be a huge improvement for two years' time.
[QUOTE=TGreggors;1545530851]I'm an Ozzy fan, too. It is pretty remarkable what some good tunes can do in the weight room. But yeah, I see what you're saying on that for sure. No matter how you slice it, that's quite the improvement. Aaaawwwhh shiiiit. In for the documentation of this. Going to be pretty neat to see what the end result is. That'd be a huge improvement for two years' time.[/QUOTE]
For sure man, I'm usually a rap guy but Ozzy got the job done this time.
My body fat storage has seemed to shift over the past couple years so my abs aren't quite as lean, but my legs are cut like diamonds right now whereas it used to be the other way around. Some hammy definition and definite quad definition. Oh well, still gotta cut those 10-12lbs off and can't wait to see the result when I do. I initially planned to cut to 170, but the test revealed me as having 171 lean mass (including bone of course) so I feel like 170 would be a harsh cut. Only time will tell. 180 is the goal and I'll re-evaluate when I get there. Considering last time I was single digits I was sub 160... Being at 180 in the single digit range would be awesome. If only now I could transfer some of my back and leg muscle to my chest :(
Pull
Barbell Rows 4x8
Sets 1-4: 225x8
Pullups
4x10
Lat Pulldowns 4x15,12,10,8
Set 1: 150x15
Set 2: 160x12
Set 3: 170x10
Set 4: 180x8
Rack Pulls 4x8, 1 dropset
Set 1: 365x8
Set 2: 405x8
Set 3: 405x8
Set 4: 415x8
Dropset; 405x8, 315x10, 225x12, 135x10 (barbell rows instead of rack pulls) total back annihilation here.
Barbell Curls 4x8
Sets 1-4: 100x8
Hammer Curl Dropset from 45, 8 reps per weight.
Cable Curl dropset from 110, 12 reps per weight.
Sick Bicep Pump from this.
Legs
5x10 Squat
Set 1: 255x10
Set 2: 265x10
Set 3: 275x10
Set 4: 275x10
Set 5: 285x10
Holy mother of batman sweat balls. You'd have though i had a storm cloud above my head with the amount I was sweating here.
RDL 4x12
Set 1: 185x12
Set 2: 195x12
Set 3: 205x12
Set 4: 225x12
Single Leg Leg Press 3x15
Set 1: 300x15
Set 2: 300x15
Set 3: 350x15
Calf Raises 4x20
All sets with 185
Down to 186.3 as of this morning. Delts and chest are showing striations, legs are getting veiny, upper back is getting cut up, and veins are starting to pop out of my arms and delts more and more. Losing fat everywhere but my abs, which is strange because that used to be where I'd lose the fat from first. They're definitely visible, but struggling to go from visible abs to ripped abs. Oh well, one day at a time. Fully intend to do a fitness modeling shoot this fall... Sooner if at all possible. Its been one of my dreams since I was 16-17 and I'm now 23 as of a week ago. No time to waste. Want to be at least 7-8% body fat with some fullness from 1-2 weeks from reverse dieting.
Chest, Tris, Shoulders
Bench Press: 3x6 70% of 1RM, 75% of 1RM, 80% of 1RM.
Set 1: 215x6
Set 2: 225x6
Set 3: 235x6
Incline HS 3x10
Sets 1-3 45(2)+25x10
Decline Press 3x15
Sets 1-3: 165x15
Cable Crossovers 4x20
Sets 1-4: 50x20
Arnold Press 3x12
Sets 1-3: 45x12
Upright Rows 3x12
Sets 1-3: 135x12
Lateral Raises 4x15
Sets 1-4: 35x15
DB Skullcrushers 3x15
Sets 1-3: 35x15
Tricep Pressdown 3x15
Sets 1-3: 160x15
Overhead DB extentsions 3x15
Sets 1-3: 35x15 (single arm)
Pull
T-bar Row 4x20,15,12,10 ---> 8
Set 1: 45(2)x20
Set 2: 45(2)+25x15
Set 3: 45(3)x12
Set 4: 45(3)+15x10 ----> 45(2)x8
Started using the machine instead of barbell, less lower back stress.
Weighted Pullups 3x8
Sets 1-3: BW+25x8
Above Knee Rack Pulls (trap focus) 5x10,8,8,6,4
Set 1: 405x10
Set 2: 455x8
Set 3: 475x8
Set 4: 495x6
Set 5: 525x4
Rope Pullthrough 3x20
Sets 1-3: 100x20
BB Curls 5x12
Sets 1-5: 80x12
Hammer Curls 4x12
Sets 1-4: 45x12
Reverse Curls 3x10
Sets 1-3: 55x10
Concentration Curls 1x10,8,6,4,3,2,1
Alternated hands and never stopped.
Abs, Cable crunches 3x12
Sets1-2: 170x12
Set 3 my abs cramped and totally locked up on me to where I was stuck in the contracted position. A buddy had to come relieve the weight and straighten me out. Weirdest sensation ever and I know for a fact it wasn't from dehydration because Id been drinking a ton of water. Definitely didn't like the feeling.
New low weigh in today of 184.0. New veins coming and striations starting to show in chest. 140C/60F/185P currently and just added 10 mins of cardio 4x weekly.
I have been a member for awhile but just recently started getting alittle more active on forums. this thread is great! keep grinding man I'm proud of you sticking with the consistent logs!
[QUOTE=FlightDistance;1547686641]I have been a member for awhile but just recently started getting alittle more active on forums. this thread is great! keep grinding man I'm proud of you sticking with the consistent logs![/QUOTE]
Thanks man! Sick avi btw
Push
Bench Press 3x3
Set 1: 245x3
Set 2: 245x3
Set 3: 245x3
Pressing strength is down slightly with the cut, but nothing terrible.
Incline HS 3x8
Sets 1-3: 45(2)+25x8
Decline Press 3x12
Sets 1-3: 185x12
Low Cable Crossovers 3x15
Sets 1-3: 40x15
High Cable Crossovers 3x15
Sets 1-3: 50x3
OHP 3x8
Sets 1-3: 115x8
Upright Rows 3x15,12,10
Set 1: 95x15
Set 2: 115x12
Set 3: 135x10
Lateral Raises 4x15
Sets 1-4: 35x15
One Arm Skullcrushers 3x15
Sets 1-3: 35x15
Tricep Pressdowns 3x15
Sets 1-3: 150x15
New low weigh ins damn near every day this week. Hit 183.0 this morning. Looks like my 1,000+ carb refeed experiment last Sunday has paid off big time. Crazy how the human body works!
Pull
Weighted Pullups
Bw+25x8 3 sets
T Bar Rows 4x12,12,10,8
Set 1: 45(2)x12
Set 2: 45(2)+25x12
Set 3: 45(3)x10
Set 4: 45(3)+10x8
Rack Pulls 4x12,10,8,6
Set 1: 405x12
Set 2: 455x10
Set 3: 475x8
Set 4: 500x6
The 500x6 moved smooth as butter, probably got 600+ in me on these.
Rope Pullthroughs 3x20
Sets 1-3: 110x20
Barbell Curls ss/ with hammer curls 4x12
BB Curls 55x12, Hammer curls 35x12 all 4 sets
Reverse Curls 3x15
Sets 1-3: 55x15
Went in for a super light pump and fluff back/bi workout yesterday. Cant do anything strenuous because of some damn hemorrhoids :(
Back+Bis
Weighted Pullups
BWx10
BWx10
BW+25x8
BW+25x8
BW+25x8
Rack Pulls
Set 1: 405x10
Set 2: 455x10
Set 3: 500x8
Set 4: 545x6
Set 5: 585x4
Set 6: 605x2
Lat Pulldowns 4x20,15,12,10
Set 1: 140x20
Set 2: 150x15
Set 3: 150x12
Set 4: 170x10
Barbell Rows 3x12
Sets 1-3: 185x12
Barbell Curls 4x20,15,12,10
Set 1: 65x20
Set 2: 75x15
Set 3: 80x12
Set 4: 85x10
Hammer Curls 3x12
Sets 1-3: 45x12
Reverse Cable Curls 3x12
Sets 1-3: 90x12
Concentration Curls 3x10,8,6,4,2
Dropsets for each.
Taking a diet break for a few weeks. Started a brand new job as an inbound marketing assistant 20hrs a week for a company in my hometown. In the office on Monday and Wednesday, working from home any other time I prefer. Will still be waiting tables by night every day and pulling doubles on Tuesday and Thursday by taking the lunch shift in between classes. Not gonna be stupid about the break, but I also want to devote more time to focusing on work and paying off school. Will also be fun to have good workouts and maintain a good hormone balance from eating more food. Macros for the break will be 300C/185P/65F.
Legs
Deadlifts 5x5,5,3,3,1
Set 1: 405x5
Set 2: 425x5
Set 3: 445x3
Set 4: 465x3
Set 5: 500x1
Squats 3x8
Sets 1-3: 295x8
Lower Power
Deadlift 5 warmup sets, 1 AMRAP w/ 405.
Set 1: 225x8
Set 2: 275x5
Set 3: 315x3
Set 4: 365x1
Set 5: 405x1
AMRAP w/ 405. 405x10
Not gonna lie, I felt pretty god slamming out 405 for 10 reps when I struggled to rack pull 405x10 a couple months ago. This puts my estimated 1RM at 530+, but not gonna hold my breath until I actually hit that number. A true 1RM and a 405x10 DL are 2 different stories.
Push
Bench Press 4x5, 1xAMRAP
Sets 1-4: 225x5
Set 5: 225x10
Incline DB 3x10
Sets 1-3: 90x10
Flat Flies 3x12
Sets 1-3: 50x12
OHP: 3x8,6,4
Set 1: 115x8
Set 2: 125x6
Set 3: 135x4
Upright Cable Row 3x10
Sets 1-3: 200x10
Lateral Raise Dropset from 45, 10 reps each weight
DB Skullcrushers 3x10
Sets 1-3: 40x10
Tricep Pressdowns 3x10
Sets 1-3: 180x10
Overhead Cable Extensions 3x10
Sets 1-3: 140x10
Feeling strong as hell.
Did some 1RM tests 2 days ago to begin Layne Norton's PH3 program.
Bench: 295
Squat: 425
Deadlift: 515