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Friday December 11, 2020
Push Day (Chest Focus; Noon workout - AM BW 171.5)
Warmup
Walk 19:50
Band work 30 reps
Incline Bench
*45 2x10
*95x5
135x9,8 @7.5 RPE
(Rest 2:30)
Flat DB Bench
*40’s x10
50’s x10,8 @7.5 RPE (deep ROM; huge pump)
(Rest 2 min)
Decline DB Fly
20’s 2x10 @7 RPE (deep ROM; huge pump)
(Rest 1:30)
Skullcrusher (to nose)
45x27,20 ~7 RPE (ginormous pump)
(Rest 1:30)
JM Pushdown
2 Red Minis (3 hands up) x15,13
(Rest 1 min)
Side Raise
20’s x16,10 ~7 RPE (huge pump)
(Rest 1:15)
Incline Rear Lateral
20’s x15,12 ~6-7 RPE
(Rest 1:15)
Total sets
Chest - 6
Triceps - 4
Side/Rear Delts - 4
Great workout. Getting stronger with controlled movements and deeper but safe ROM will make my physique much better.
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Big time training sessions man.
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[QUOTE=Anthony21;1625213503]Big time training sessions man.[/QUOTE]
Thanks man. I figured the first couple weeks of this mesocycle would be boring at first but honestly the controlled eccentrics and better ROM makes it challenging so I’m enjoying it.
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Saturday December 12, 2020
Leg Day (Quad Focus PM Workout; AM BW - 170.5)
Lying Leg Curl
10x20,15,10 @7 RPE
(Rest 1:30; pulled this back in and going very light since it’s a harder machine than any other I’ve tried. Felt good this time)
High Bar Squat
*45x5
*95x5
*135x3
*175x1
205x8,6,6 @7 RPE
(Rest 2:45 to 3 min)
Leg Press (Narrow)
308 2x10 @7 RPE
(Rest 2 min)
Stiff Legged Deadlift
135 2x8
(Rest 2 min; legs were fried this was just for a stretch as my main DL/hinge variant is sumo on Wednesday’s this mesocycle)
SSB Standing Calf Raise
*61x10
111x15,10,10,10,10,8
(Rest 1:15)
Total Work Sets
Quads - 5
Hams - 5
Glutes - 2
Calves - 6
Squats were disappointing but I think as the weeks go on my work capacity will rise. I also need to be willing to rest a little longer on squats. But I am happy officially under 171 for the first time in 5 and a half years!
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Sunday December 13, 2020
Pull + Delts (PM Workout; AM BW 171.1)
Warmup
Band Work 60 reps
OHP
*45x8
*60x4
75x12,10,8 @7 RPE
(Rest 2:30)
Barbell Row
*45x10
*75x8
*95x5
115x12,9,8 @7 RPE
(Rest 2 min)
Rack Chin
BWx8,7,6 @7 RPE
(Rest 2 min)
DB Upright Row
*10’s x12
20’s x12,8 @7 RPE
(Rest 1:30)
Bent Over Lateral
20’s x20,16
(Rest 1 min)
Supinate DB Curl
20’s x18,11,8 @7 RPE
(Rest 1:15)
Reverse Wrist Curl
45x25,18,15
(Rest 45-50 sec)
V-up
BW 3x10
(Rest 1 min)
Total Work Sets:
Front Delts - 3
Back - 6
Side/Rear Delt - 4
Biceps - 3
Forearms - 3
Abs - 3
Starting very light on everything to leave room for progress this mesocycle. My left shoulder ached once I got to rear laterals. I think it was the upright rows but could’ve been from pressing too. Next week I’ll cut the upright rows and just do side raises 3x a week. If it happens again I’ll just move all Delt work to both push days.
Will have another post on my weekly volume count.
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Week 1 Total Volume
Chest - 10 sets
Triceps - 10 sets
Side/Rear Delts - 14 sets
Front Delts - 3 sets
Back - 12 sets
Biceps - 11 sets
Forearms - 6 sets
Quads - 10 sets
Hams - 9 set
Glutes - 8 sets
Calves - 12 sets
Abs - 6 sets
Chest and triceps shared 4 sets between close grip bench and dips. Hams and Glutes shared 6 sets between Sumo DL, good mornings, and SLDL. Quads and Glutes shared 2 sets from sumo leg press.
I won’t share the overlap each week that movements have for each muscle but this outlines all sets above are not entirely separate sets. Some muscles overlap with one another of course. Goal is to hit 20 sets on chest, triceps, and back with 25 sets on side/rear Delts, biceps and maybe calves. Quads and hams will fall between 15 and 20 sets depending on recovery since I’m now in the second half of my cut. Remaining muscles (forearms, abs, and front Delts) will remain at lower direct volumes (no more than 10 sets a week) since they get hit hard indirectly on many things.
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Tuesday December 15, 2020
Push + Biceps (Arm Focused)
Warmup
Band work 60-90 reps
Close Grip Bench Press
*45x10
*95x5
*135x3
175x8,6,6 @8 RPE
(2:30 rest)
Dip
BWx9,8 @8 RPE
(Rest 2 min)
DB OH Extension
*40x8
55 2x8 @8 RPE
(Rest 1:30)
Barbell Curl
*45x8
65x10,8,6 @8 RPE
(Rest 2 min)
Incline DB Curl
20’s x10,8 @8 RPE
(Rest 1:30)
Side Raise
20’s x12,10
(Rest 1:15)
Incline Rear Lateral
20’s 2x15
(Rest 1 min)
Total sets
Chest - 5
Triceps - 7
Biceps - 5
Side/Rear Delts - 4
Good workout. Separating my biceps volume out across the 3 days more. Kept Delt intensity low today probably since I was fatigued from Sunday.
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Nice training man. How is recovery throughout everything for you?
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[QUOTE=Anthony21;1625662033]Nice training man. How is recovery throughout everything for you?[/QUOTE]
Thanks man, recovery is going good now. Been sleeping better for the first time in idk how long and my diet is better than ever through IIFYM. First time dipping under 2,000 calories on a workout day today though (won’t be everyday) which is going to be rough through the last 6 weeks of this cut.
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Wednesday December 16, 2020
Leg Day (AM Workout Glute/Ham Focus; AM BW 172.2)
SSB Squat
*61x5
*111x3
*151x1
191 3x6 @7.5 RPE
(Rest 2:30)
Sumo Deadlift
*135x5
*185x3
245x10,8,8 @8 RPE
(Rest 3 min)
Sumo Leg Press
318x9,7 @8 RPE
(Rest 2 min)
Lying Leg Curl
10x16,12,8
(Rest 1:15)
One Legged Calf Raise
BWx14,10
(Rest 15 sec after second leg)
Calf Press
218x16,12,10,10,8
(Rest 45 sec)
Total sets
Quads - 5
Hams - 6
Glutes - 5
Calves - 7
Deadlifts were smooth, did mixed grip switching up which hand was over/under mid set for the first set and then threw on straps and slowed the tempo with touch and go reps on the final 2 sets. SSB Squats were slightly wider but if say not enough to be considered Glute volume the way sumo deads and sumo leg press are. Legs feel great right now.
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[QUOTE=musclehead09;1625755783]Thanks man, recovery is going good now. Been sleeping better for the first time in idk how long and my diet is better than ever through IIFYM. First time dipping under 2,000 calories on a workout day today though (won’t be everyday) which is going to be rough through the last 6 weeks of this cut.[/QUOTE]
I've been enjoying my bulk. I'm currently at a little over 3,500 calories. Been averaging around 190-192lb and getting closer to my goal of 200lbs.
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[QUOTE=Anthony21;1625757433]I've been enjoying my bulk. I'm currently at a little over 3,500 calories. Been averaging around 190-192lb and getting closer to my goal of 200lbs.[/QUOTE]
That’s explains your awesome lifting! Definitely will be nice to bulk after I bottom out. I was in like a 10 year perma bulk so it’s gonna take some time still lol.
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Thursday December 17, 2020
Pull Day (Vertical Focus)
Warmup
One Arm Band Pulldown Monster Mini 2x15
Pull-up
BWx5 @7 RPE
BWx5 @8 RPE
BWx5 @8.5 RPE
BWx5 @9.5 RPE
(Rest 2 min)
One Arm DB Row
*50x6
65x8 @8 RPE
65x8 @8.5 RPE
50x10 @7.5 RPE
(Rest 1-1:15 after second arm)
Barbell Shrug
95x15,12,10
(Rest 1 min)
Spider Curl
*15x10
25x8 @8.5 RPE
20x8 @7.5 RPE
(Rest 1 min after second arm)
Zottman Curl
20’s x9,8
(Rest 1 min)
Reverse Wrist Curl
45x26,18,12,10
(Rest 1 min)
Decline Sit-up
BW 2x8
(Rest 1:15)
Total sets
Back - 7
Traps - 3
Biceps - 4
Forearms - 4
Abs - 2
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Friday December 18, 2020
Push Day (PM Workout - Chest Focus; AM BW 169.9!!!)
Warmup
Band work 40-50 reps
Incline Bench Press
*45 2x10
*95x8
*117.5x5
142.5 2x7, 1x6 @8.5 RPE
(Rest 3 min)
Flat DB Bench
55’s x10,8 @8 - 8.5 RPE
(Rest 2 min)
Decline DB Fly
20’s 2x12
(Rest 1 min)
Side Raise
20’s x17,10,8
(Rest 1:30)
Incline Rear Lateral
20’s x18,12
Skullcrusher (to nose)
52.5x20,15,10
(Rest 1:30)
Band JM Pushdown
2 Red Minis (3 hands up) x12
2 Red Minis (2 hands up) x12
(Rest 45 sec)
Total sets
Chest - 7
Side/Rear Delts - 5
Triceps - 5
Harder than I wanted but I’m officially under 170 finally so I expect strength to dip some.
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Saturday December 19, 2020
Leg Day (AM Workout Quad Focus; AM BW 172.3)
Seated Leg Curl
*25x20
45x25,16,13
(Rest 1:30)
High Bar Squat
*45 2x5
*135x3
*185x1
215 3x8 @8 RPE
(Rest 3 min)
Leg Press (Narrow)
328x11,8 @8 RPE
(Rest 2 min)
Backoff set
298x12
(Rest 1:30)
Stiff Leg Deadlift
155x10,8
(Rest 2 min)
SSB Standing Calf Raise
*61x10
121x12,10,10,8
(Rest 1:15)
Calf Press
228x18,14,12
(Rest 45 sec)
Total sets
Quads - 6
Hams - 5
Glutes - 2
Calves - 7
Good workout overall. Glad I finally got my seated leg curl stood up. Squats felt better this week than last week.
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How do you like using RPE for your accessory work? 10 year bulk must of been nice lol.
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[QUOTE=Anthony21;1626041283]How do you like using RPE for your accessory work? 10 year bulk must of been nice lol.[/QUOTE]
It’s good; the only issue with RPE for me for anything is I can seriously grind weights so pushing to @10 or minimum @9 RPEs was fun in the past and ensured something I called an @7-8 wasn’t really an @5-6. But being on a cut I can’t push RPE on big movements to @9-10 all the time safely in my opinion now that I’m in the latter stages of it.
Yeah lol, the issue was I’d go in spurts of gaining 10 lbs too fast and hold onto it indefinitely then do it again. So I gained a lot of fat over the years from eating poorly. Now with IBD and being forced to eat healthier I think a nice slow bulk will be in order after this cut and a maintenance phase.
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[QUOTE=musclehead09;1626052333]It’s good; the only issue with RPE for me for anything is I can seriously grind weights so pushing to @10 or minimum @9 RPEs was fun in the past and ensured something I called an @7-8 wasn’t really an @5-6. But being on a cut I can’t push RPE on big movements to @9-10 all the time safely in my opinion now that I’m in the latter stages of it.
Yeah lol, the issue was I’d go in spurts of gaining 10 lbs too fast and hold onto it indefinitely then do it again. So I gained a lot of fat over the years from eating poorly. Now with IBD and being forced to eat healthier I think a nice slow bulk will be in order after this cut and a maintenance phase.[/QUOTE]
I have been slowly incorporating RIR into my accessory work which I guess is the same as RPE. So far I'm liking it. I've been noting it on movements like barbell rows, pendlay rows, etc but smaller movements for accessory work I don't use it.
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[QUOTE=Anthony21;1626054453]I have been slowly incorporating RIR into my accessory work which I guess is the same as RPE. So far I'm liking it. I've been noting it on movements like barbell rows, pendlay rows, etc but smaller movements for accessory work I don't use it.[/QUOTE]
Yeah they’re the same; they’re just inverted (RPE 9 being 1 rep left in the tank same as 1 RIR).
Yeah the only small stuff I think it works well on for me is curls. I know when I’m close to failure on those. But for raises, calves, and even triceps isolation I just go until I know I’m close and have a good pump but it’s hard to track RPE on those. As long as the weight gets heavier or Reps go up over time on the little stuff it’s good.
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Sunday December 20, 2020
Pull + Delts & Abs (Row Focus; AM BW 170.5)
Warmup
Band work 50 reps
OHP
*45x5
*65x5
80x12,10,8 @8 RPE
(Rest 3 min)
Barbell Row
*45x10
*95x5
125x10,8,7,6 @8 RPE
(Rest 2:30)
Rack Chin
BWx10,8,6 @8 RPE
(Rest 1:45)
Side Raise
20’s x12,8
(Rest 1:30; fatigued from 2 days ago)
Bent Over Lateral
20’s x25,15,12,10
(Rest 1 min; massive pump. Probably a PR on total reps. Time to move the weight up on this movement)
Spider Curl
*10x8
25x10 @8 RPE (PR)
20x10 @8 RPE
(Rest 1 min after second arm)
Zottman Curl
20’s x10,8
(Rest 1 min)
Reverse Wrist Curl
45x30,20,14,10
(Rest 1 min)
Lying Leg Raise (on bench)
BW 2x12, 2x8
(Rest 45 sec)
Total sets
Front Delts - 3
Back - 7
Side/Rear Delts - 6
Biceps - 4
Forearms - 4
Abs - 4
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Total volume for week 2
Chest - 12
Triceps -12
Side/Rear Delts - 14
Front Delts - 3
Back - 14
Biceps - 13
Forearms - 8
Traps - 3
Quads - 11
Hamstrings - 11
Glutes - 7
Calves - 14
Abs - 6
Will be quarantining as I’ll be traveling mid week this week but I will take my dumbbells probably with 100 lbs in plates as well as some bands and chains + weighted vest so I can still workout for the days I’m quarantining. Afterwards I should have access to a gym next week. But no heavy squats or hinges this week. Also limited on heavy pressing. But I’ll try to make it work with what I’ll have.
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The past week and a half I was away and quarantined then tested out of quarantine for vacation. I did a few Deload full body workouts. I’m back now and hit a good leg session today which I will post next.
I want to say first though that I want to love training. When I followed John Meadows type of training pushing the intensity was a hell of a lot more fun than RP style training. It’s more intuitive and I honestly make more progress looking back whenever I train instinctively. Having a set in stone linear plan is boring and has only worked for me when I autoregulated the hell out of it w/ @9-10 RPE sets. Anyway what I’m saying is I will still be following a Push Legs Pull type of split with extra biceps and Delt work as I have been lately, but I am going to make it more fun with higher intensity and training more instinctively again.
On a final note for now, I cheated this week and only gained a few lbs back which is perfect. I’m up to 172.4 today so I’m set to finish my cut over the next 8 weeks and be down to 165.
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Saturday January 2, 2021
Leg Day (Ham/Glute/Calf Focused; AM BW 172.4)
Warmup
Walk 25+ min
1.5” Deficit Deadlift (Beltless)
*135x8
*185x5
*225x3
*250x1
275x10 (this was fantastic being Beltless and on a deficit)
1.5” Deficit Stiff Legged Deadlift
225x10 (great burn!)
Seated Leg Curl
45x15
60x10
70x8 + 8 partials (mountaindog idea!)
Unilateral Lying Leg Curl
10 2x6
Bulgarian Split Squat
*BWx10
*25x10
Dropset of death 45x10 + 25x10 + BWx10
(This was pure torture, I loved it to death. Got the idea from John Meadows and Paul Carter)
Unilateral Calf Raise
BWx12,10,8
Calf Press
278x17,12,10
Decline Sit-up
BW 3x12
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Had to type this in a new post as I kept getting errors for too long of a post in my workout post.
Today’s Ham/Glute/Calf focused workout was the most fun I’ve had training in months. Back to brutal training as it’s what I love. I’m going to likely stick with a setup of having a glute/ham/calf focused leg day on the weekend and a quad/calf focused leg day during the week. Everything will still be hit twice but each day will have an emphasis on one muscle over the other. Eventually I could run John Meadows Base + Pump PPL split but for now I love this setup and can still use his intensity techniques
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Sunday January 3, 2021
Shoulders/Traps (plus extra pulling; PM workout, AM BW 170.4)
Warmup
Band pullaparts
Red Mini 60 reps
Bent Over Lateral
*10’s x20
20’s x15
30’s x12
35’s x10 (likely the heaviest I’ve gone on these)
(Rest 1:30)
OHP
*45x8
*65x8
80x8
95x8
102.5 x5
(Rest 3 min between last 2 sets)
Side Lateral
20’s x15,12,10 (BURN)
(Rest 1:30)
Incline Rear Delt DB Row
20’s 2x15, 1x10
(Rest 1 min)
Behind the Back BB Shrug
135x19,15,12
(Rest 1-1:30)
Zottman Curl
*10’s x15
15’s 3x15
(Rest 1:15)
Massive Delt/trap and forearm pump. Will post new pic soon probably
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AM Bodyweight 167.4!!!
Walk ~1.5 miles - 28:09
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Woah that’s nuts! Good job on the cut man. Digging the bodybuilding work too. I’m looking forward to an off season. It’s probably took early for these thoughts lol
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[QUOTE=xRequiem;1627491483]Woah that’s nuts! Good job on the cut man. Digging the bodybuilding work too. I’m looking forward to an off season. It’s probably took early for these thoughts lol[/QUOTE]
Thanks man! Haha you are murdering the weights right now so I know what you mean on too early.
My waist is under 36” for the first time in 4-5 years. Meadows style bodybuilding with intensity techniques is fun as hell. Can’t wait to see what I look like at 10% bodyfat later this year (probably skinny lol).
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Tuesday January 5, 2021
Arm Focused Push Day (AM Bodyweight - 167 on the dot!)
Warmup
Band Curls 2 Red Minis choked x10
Pullapart Red Mini 30 reps
Barbell Curl
*45x10
*55x8
*65x6
75x10 (probably close to a PR)
(Rest 2 min)
Backoff set
60x10
(Rest 2 min)
Spider Curl
*15x10
25x10 (PR; hardest set of curls in my life. Went to an absolute @10 RPE couldn’t do another rep if you held a gun to me head)
(Rest 1:15 after second arm)
Backoff set
20x10
(Rest 1:15 after second arm)
Incline DB Curl
15’a x15,12,10
(Rest 1:15)
JM Pushdown
2 Red Minis (1 hand up) x10
2 Red Minis (2 hands up) x10
2 Red Minis (3 hands up) x10
2 Red Minis (4 hands up) x10
Dropset
2 Red Minis (5 hands up) x15 + 3 hands up x15 + 3 hands up x15
(Rest 1 min between sets; no rest on dropset)
Close Grip Bench Press
*45x10
*95x8
*135x5
185x6 (good for after all the Pushdowns)
(Rest 2 min)
Backoff set
135x14
(Rest 2 min)
Incline DB Extension
15’s x15
20’s x12
25’s x10
(Rest 1:30)
Delt Superset
Incline Prone Lateral 10’s 2x15
Seated Face Pull Monster Mini 2x15
(Rest 1 min; this was extremely difficult; also first time doing this type of lateral)
Amazing workout. Arms are improving a ton.
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Been a busy week, forgot to post both of my last workouts.
Wednesday January 6, 2021
Leg Day (Quad/Calf Focused)
Unilateral Calf Raise
BWx15
BW + 25 x15
BWx15
(Rest 1 min)
Calf Press
278x19,13,10
(Rest 45 sec)
Lying Leg Curl
*10x10
20x12,10,8
(Rest 1 min)
SSB Squat
*61x8
*111x8
*151x6
181x6
201x6
221x4
241x6 @9.5 RPE
(Rest 2:30-3 min)
Leg Press
*278x6
348x10 (brutally hard going deep and controlled)
Backoff set
298x10
Leg Extension
45 2x15
