
Friday 4th August
Lower 2
Box squat:
60 x 12
80 x 12
95 x 15
100 x 15
100 x 15
slow ecc and more TuT. man the burn.
Hip thrust:
60 x 12
100 x 10
120 x 12
120 x 12
120 x 12
pause on each
Tbar TnG:
72.5 x 12
112.5 x 10
122.5 x 10
132.5 x 10
slower ecc
Bulgarian split squat:
15 x 12
15 x 12
15 x 12
15 x 12
Nordic curls:
3 x 8
3s ecc.
one set of toes 2 bar but back was a little sore from deadlift so didn't bother doing anything further

Saturday 5th August
Upper 2
CG high incline bench:
60 x 12
80 x 8
87.5 x 10
90 x 8
92.5 x 8
r.i.p the misgroove on 9 :(
OHP paused:
62.5 x 8
60 x 8
60 x 8
WG pullups:
+5 x 15
+5 x 15
+5 x 15
OH tricep extensions:
25 x 12
25 x 10
22.5 x 12
Barbell row pause:
60 x 12
60 x 12
60 x 15
1 arm cable row:
80 lbs x 12
80 lbs x 12
80 lbs x 12
Straight bar tricep pushdown:
60 lbs x 20
60 lbs x 20
70 lbs x 10, 50 lbs x 12, 30 lbs x 8
Conc. curls:
12.5 x 12
12.5 x 12
12.5 x 12

Monday 7th August
Lower 1
Box squat:
60 x 12
80 x 8
100 x 6
115 x 5
120 x 5
125 x 5
130 x 5
135 x 5
Hip thrust:
60 x 12
100 x 8
140 x 4
160 x 6
160 x 6
160 x 6
Tbar deadstop:
72.5 x 8
112.5 x 7
132.5 x 6
137.5 x 6
137.5 x 6
Bulgarian split squat:
25 x 8
25 x 8
25 x 8
25 x 8
Romanian deadlift:
90 x 8
90 x 8
90 x 8
some incline walking and running

Tuesday 8th August
Upper 1
NG pullups:
x12
+15 x 8
+25 x 6
+27.5 x 6
+30 x 6
+35 x 4
pretty tired today, this carb cycling definitely doesnt work for me so stopping it
Incline bench:
60 x 12
80 x 10
95 x 6
105 x 6
105 x 6
105 x 6
Pause DB OHP:
12.5 x 12
20 x 15
20 x 15
20 x 20
Hammer curls:
22.5 x 10
22.5 x 10
22.5 x 10
slow ecc
Seated front raise:
20 x 10
20 x 10
20 x 10
WG lat pulldown:
120 lbs x 12
170 lbs x 12
170 lbs x 12
170 lbs x 12
Preacher curl:
15 x 10
15 x 10
15 x 10
Tricep pushdown:
80 lbs x 8
50 lbs x 20
50 lbs x 20
elbow tendon was hurting

sickening revolting delts nice job mate
how long has your cut been? seems like it's went on forever. Got any pics from before the cut?

[QUOTE=Fattgott;1515054911]sickening revolting delts nice job mate
how long has your cut been? seems like it's went on forever. Got any pics from before the cut?[/QUOTE]
thanks brah. things like exams, holidays and getting really ill have just set me back loads if not for stuff like that i'd probs be bulking already. also i just had 2 "cheat" days so..

Thursday 10th August
Upper 2
NG cable row:
120 lbs x 12
170 lbs x 12
170 lbs x 12
170 lbs x 12
Lying incline DB row:
22.5 x 12
22.5 x 12
22.5 x 12
Seated lateral raise:
17.5 x 12
17.5 x 12
17.5 x 12
Banded facepull:
3 x 25
1 arm meadow row thing:
pl8,15 x 12
pl8,15 x 12
pl8,15 x 12
1 arm lat pulldown:
100 lbs x 12
100 lbs x 12
100 lbs x 12

Friday 11th August
Lower 2
Box squat:
60 x 12
80 x 10
95 x 8
105 x 15
105 x 15
105 x 15
slow ecc TuT on quads
Hip thrust:
60 x 12
100 x 8
130 x 12
130 x 12
130 x 12
Walking lunges:
25 x 12
25 x 12
25 x 12
RDL:
80 x 12
80 x 12
80 x 12
some sprints

Saturday 12th August
Upper 3
High CG incline bench:
60 x 12
80 x 8
90 x 10 *[b]PB[/b]*
92.5 x 8
95 x 6
WG pullups:
BW x 12
+10 x 15
+10 x 15
+10 x 15
these didn't feel particularly strong today lol
Pause OHP:
65 x 8
65 x 8
65 x 8
DB pullover:
25 x 15
25 x 15
25 x 15
elbow tendon hurting a little so needa reduce number of extension isolation movements for a while
1 arm cable row:
90 lbs x 12
90 lbs x 12
90 lbs x 12
Straight bar tricep pushdown:
50 lbs x 25
50 lbs x 25
50 lbs x 25
had to go light because of the sore elbow
Conc. curls:
15 x 10
15 x 10
15 x 10
nice to get a day off on sunday cus i had to split the tues session into tues+ wed

Monday 14th August
Lower 1
Box squat:
60 x 12
80 x 12
100 x 8
120 x 5
125 x 5
130 x 5
135 x 5
140 x 5
140 x 5
140 x 5
nice and easy
Hip thrust:
60 x 12
100 x 8
140 x 6
170 x 6
170 x 6
170 x 6
Tbar dead deadstop:
72.5 x 8
117.5 x 6
137.5 x 6
142.5 x 6
142.5 x 6
Barbell lunge:
60 x 12
70 x 10
80 x 8
RDL:
90 x 8
90 x 8
90 x 10 unsure if i did this weight last week so just added reps to make it more..
Bike sprints x 3 w/ 150m leadin.

Tuesday 15th August
Upper 1
NG pullups:
x10
+15 x 8
+25 x 4
+35 x 6
+35 x 6
+35 x 6
Incline bench:
60 x 12
80 x 10
100 x 6
107.5 x 5
107.5 x 5
107.5 x 5
107.5 x 5
107.5 x 5
Pause DB OHP:
22.5 x 15
22.5 x 10
22.5 x 10
short rest
Hammer curls:
22.5 x 12
22.5 x 12
22.5 x 12
Preacher curl:
15 x 12
15 x 10
15 x 10
Seated front raise:
15 x 15
15 x 15
15 x 20
WG lat pulldown:
180 lbs x 10
180 lbs x 8
180 lbs x 8
short rest

Thursday 17th August
Upper 2
Cable row:
120 lbs x 15
180 lbs x 12
180 lbs x 10
180 lbs x 10
Incline Db row thing:
25 x 12
25 x 10
25 x 10
Seated lateral raise:
20 x 6, 17.5 x 10
17.5 x 13
17.5 x 10, 10 x 12
Y's:
5 x 20
5 x 20
5 x 20
1 arm Meadow row thing:
2pl8 x 12
2pl8 x 12
2pl8 x 12
1 arm lat pulldown:
110 lbs x 10
110 lbs x 8
110 lbs x 8

Friday 18th August
Lower 2
Box squat:
60 x 12
80 x 12
100 x 8
110 x 15
110 x 15
110 x 15
3/2 front box squat:
100 x 6
100 x 6
100 x 6
Pause hip thrust:
60 x 12
100 x 8
140 x 12
140 x 12
140 x 12
Tbar tng:
72.5 x 8
112.5 x 8
132.5 x 10
142.5 x 10
142.5 x 10
RDL:
85 x 12
85 x 12
85 x 12

Saturday 19th August
Upper 3
High CG incline bench:
60 x 12
80 x 8
92.5 x 7
95 x 7
97.5 x 6 *[b]PB[/b]*
Pause OHP:
67.5 x 6
67.5 x 4 + 2 got a sharp pain in my hand so had to rerack and go again
67.5 x 5 + 1, 60 x 2
Wg pullups:
x12
+12.5 x 15
+12.5 x 15
+12.5 x 12 +3, x5
CNS ded so no point doing any more than this, just gonna take the extra rest

been in the process of moving etc so logging has been bad
highlights: 7 sets of 5 box squat to 145 kg in 10 minutes
110 kg 3 x 5 incline bench
100 kg x 5 CG high incline bench
100 kg easy hang clean (for the lulz)
some back gains again with my chit tier camera
[img]http://i.imgur.com/hvUa8fu.jpg[/img]

Monday 28th August
Lower 1
Box squat:
60 x 12
90 x 8
110 x 6
130 x 5
135 x 5
140 x 5
145 x 5
150 x 5 *[b]PB[/b]* i guess
Front box squat:
130 x 5
130 x 5
130 x 5
man these were a lot harder. rip erectors and wrists
Hang clean shrugs:
100 x 4
100 x 4
100 x 4
Hang cleans:
80 x 3
80 x 3
80 x 3
did a fairly easy 100kg hang power last week so gonna go into them again a bit and try and get some explosivity back lol
RDL:
105 x 8
105 x 8
105 x 8
did these with oly shoes on for once and it definitely felt more like a deadlift

Tuesday 29th August
Upper 1
NG pullups:
x12
+15 x 8
+30 x 5
+37.5 x 4
+40 x 4
+42.5 x 4
+45 x 4
Incline bench:
60 x 12
80 x 10
100 x 5
112.5 x 5
112.5 x 5
112.5 x 6
felt good, the 6 wasnt even an amrap
WG lat pulldown:
120 lbs x 12
190 lbs x 10
Front raise:
10 x 12
25 x 8
put the dumbbell on the rack and my right hand was wrapped to it since my pinky finger is still rekt, and it rolled off and crushed my fingers into a steel rivet. needless to say that ended the workout

Thursday 31st August
Upper 2
NG cable row:
160 lbs x 12
170 lbs x 12
180 lbs x 12
190 lbs x 12
Pause incline DB chest row:
17.5 x 15
17.5 x 15
17.5 x 15
17.5 x 15
Lateral raises:
10 x 15
10 x 15
10 x 15
10 x 20
slow ecc. hard to keep hold of DB cus i cant use the middle or pinky finger of my right hand so kept it light
BTN WG lat pulldown:
110 lbs x 12
110 lbs x 12
110 lbs x 12
110 lbs x 15
Band pullaparts:
4 x 20

Friday 1st Sept
Lower 2
Box squat:
60 x 12
80 x 12
100 x 12
120 x 12
122.5 x 12
125 x 12
127.5 x 12
130 x 12
back a little sore today
some SLJ
Jump squat:
60 x 3
70 x 3
70 x 3
70 x 3
70 x 3
10 incline treadmill 3 x 1 min @ 14k
Nordic curls:
3 x 8 3s ecc.
RDL:
70 x 15
90 x 10
90 x 10
90 x 10
and some running
fasted workout in the morning, rare for me. back was sore and finger is fked so a little limited in what i could do, also the fact that i cba doing lunges

Saturday 2nd Sept
Upper 3
High CG incline bench:
60 x 12
80 x 8
80 x 10
82.5 x 8
85 x 8
82.5 x 8
80 x 8
weak af
WG pullups:
x10
+10 x 8
+22.5 x 8
+22.5 x 8
+22.5 x 8
OHP:
60 x 6
60 x 6
60 x 8 + 2
so weak cus fatigued
superset circuit
Tricep pushdown:
60 lbs x 12
60 lbs x 12
50 lbs x 20
Hammer curls:
15 x 20
15 x 15
15 x 15
CG pushups:
x30
x20
x20
DB Preacher curls:
10 x 12
12.5 x 8
12.5 x 8 w/ NG pullups x 8
BF% measured again today after a month at 17.6%... using BIA so i'm pretty sure this comes down to error. There is no way im 17.6%.
on a 10k calorie challenge now and i feel like dying.. so full i feel like imma be sick lol
calories after today going to 2000 down from 2200

Monday 4th Sept
Lower 1
Box squat:
60 x 12
80 x 10
100 x 8
120 x 6
135 x 5
140 x 5
145 x 5
150 x 5
155 x 6 *[b]PB[/b]*
Hang cleans:
60 x 3
80 x 3
95 x 1
102.5 x 1
107.5 x 1 *[b]PB[/b]*
RDL:
80 x 10
110 x 8
110 x 8
back sore from sitting all day
4 x bike sprints
Tuesday 5th Sept
Upper 1
NG pullups:
x12
+15 x 8
+30 x 6
+40 x 4
+42.5 x 4
+42.5 x 3 accidental
+45 x 4
+47.5 x 4
Incline bench:
60 x 12
80 x 10
100 x 8
100 x 8
100 x 8
still sore from sat so went a bit lighter
WG lat pulldown:
140 lbs x 15
140 lbs x 15
140 lbs x 15
mid back a bit strained so again lighter
Hammer curls:
17.5 x 15
17.5 x 15
17.5 x 15
calories now down by 200 at 2000. will probably take a week or two to notice a difference

Thursday 7th Sept
Upper 2
NG cable row:
120 lbs x 15
160 lbs x 12
200 lbs x 10
200 lbs x 10
200 lbs x 10
DB incline row thing:
20 x 15
20 x 15
20 x 15
Lateral raises:
15 x 15
15 x 15
15 x 15
BTN WG lat pulldown:
120 lbs x 12
120 lbs x 12
120 lbs x 12
Band pullapart:
3 x 20
had that impinged nerve thing in my neck i get sometimes so most of the 1 arm exercises were out today, and finger is still recovering so no facepulls yet

Friday 8th Sept
Lower 2
Box squat:
60 x 12
80 x 10
100 x 8
120 x 8
135 x 12
135 x 12
135 x 20 *[b]PB[/b]*
Depth jumps:
3 x 5
Bike @ max  500m sprint x3
RDL:
95 x 10
95 x 10
95 x 10
500m uphill sprint

Saturday 9th Sept
Upper 3
CG high incline bench:
60 x 12
80 x 8
95 x 5
100 x 5
105 x 5 *[b]PB[/b]*
Nice
WG pullups:
X12
+15 x 8
+25 x 8
+25 x 8
+25 x 12 *[b]PB[/b] *
OHP:
3 x 5 @ 70
Hammer curls:
3 x 15 @ 17.5
Straight bar tricep pushdown:
70 lbs x 12
70 lbs x 12
70 lbs x 12

Thursday 13th Sept
Upper 1
NG pullups:
x12
+15 x 8
+30 x 6
+42.5 x 4
+45 x 4
+47.5 x 4
+50 x 4
CG pushups, DB OHP superset 3 sets failure.
feel like i tore something in my pec lol
Wg lat pulldown:
140 lbs x 15
140 lbs x 15
140 lbs x 15
Front raise:
17.5 x 15
17.5 x 15
17.5 x 15

phuckin deleted my post.
phuck it i ain writing it out again
up to 160x5 box squat
up to 50x4 ng
skipped incline cus no time, pec and wrist dodgy

again busy and hurt my lB
highlights:
WG pullups +27.5 x 8 2 sets then +27.5 x 12 not even an AMRAP

Tuesday 19th Sept
Upper 1
NG pullups:
x8
+20 x 8
+40 x 3
+45 x 4
+47.5 x 4
+50 x 4
+52.5 x 5 *[b]PB[/b]*
easier than the +50 x 5 a while back, and with the sets before too..
Incline bench:
60 x 12
80 x 10
100 x 5
110 x 5
115 x 4
misgrooved 5th but had the strength, rip
WG lat pulldown:
150 lbs x 15
150 lbs x 15
150 lbs x 15
DB Upright row:
20 x 12
20 x 12
20 x 12
Hammer curls:
20 x 15
20 x 15
20 x 12, 15 x 12
Incline pushups:
3 x a lot

been mega busy with uni and work since mid sept so barely have had time to train.
lowered freq to 3/4 times a week when i get time cus im not recovering
highlights: 170 x 6 box sq, 32.5 x 8 WG pullup

Submerged in work  training dialed back to 3x a week
Semi easy 100 x 6 cg high incline
Semi easy 110 x 6 incline
150 x 20 box squat
190 x 5 box squat (tired)