Back From The Dead Again; Journey to Strong

Adding this as another messages since trying with my logged workout post itself appears to be too long for it to be accepted.

My right knee would feel like giving out with bad pain sporadically lasting only a second several times since last leg day. That’s also why I didn’t train legs a second time this past week. I think it was either due to my lying leg curl machine having my knees hanging off the bench or the same machine being a weird angle for extensions. It could also be doing heel elevated Hatfield squats really deep with Chuck Taylor’s on off of 10 lb plates. Either way I’m adjusting training to not use the lying leg curl machine for now. Setting up my seated machine over the next day or 2.

On the other hand the high bar pause squats were good. 250x5 isn’t much but being high bar and below parallel I’m happy with it. Not sure what my old PR was before but I remember a 300 lb high bar narrow stance single being difficult awhile ago so this is good. I pushed my butt back as far as possible to ensure no knee pain but felt some on my last Backoff set.

Tuesday November 24, 2020

Volume Upper Body AM Workout (Chest Focus; AM BW - 174.5)

Band work 100 reps

Pause Wide Grip Bench w/ chain
*45 + 42 chain 2x5
*95 + 42 chain x5
115 + 42 chain 10x5 (first set 6 reps; last set 4 reps. Miscounted first set)
(1 min rest - completed in 12:44)

Weighted Chest Dip
BWx8
BW + 10 x8
BW + 25 x8
(Rest 2 mins)

Incline DB Fly
25’s 3x15
(Rest 1 min)

Pushdown
2 Red Minis (5 hands up) x20,18,12
2 Red Minis (3 hands up) x15,12
(Rest 45 sec)

Side Raise
25’s 1x12, 2x10
(Rest 90 sec)

Good workout; decided to have my next 3 week block set up so I only am pushing RPE once a week on each bodypart. Mid week will be higher volume and low RPE work to save my joints as I continue cutting. I’ll cycle both.

Wednesday November 25, 2020

Volume Lower Body (PM Workout. AM BW - 171.5 holy crap! 36” waist too)

Superset
Calf Press 298x18,15,12,10
V-up BW 4x12
(No rest between movements; 20-30 sec rest between sets)

High Bar Good Morning
*45x10
95x8
115 2x8
95x8
(2 min rest)

SSB Squat
*61x5
*111x5
161 6x5, 1x4, 1x6 (almost cut short for slight knee pain and side cramp. Moved stance out wider on 8th set to complete 40 total reps. Narrow stances just don’t agree with me unless I really focus on pushing my hips back)
(1 min rest first 6 sets rest
1:30 rest 7th set
2:30 rest final set
13:06 total time)

Sumo Leg Press
298x12,8 (3 sec negative)
(1 min rest)

I hope that knee feels better bro. Awesome training per usual.

Have a good Holiday with the fam and stay safe.

[QUOTE=Anthony21;1623693831]I hope that knee feels better bro. Awesome training per usual.

Have a good Holiday with the fam and stay safe.[/QUOTE]

Thanks bro. Have a great holiday too!

Impressive lifting in here. Looks like you’re rapidly dropping weight but still maintaining and even moving up on some variations. How are you cutting so darn fast? I’m losing about 1-1.5lb a week with 12-14 hour IR and eating less carbs. Pretty much the vertical diet with less vegetable restrictions.

[QUOTE=xRequiem;1623752861]Impressive lifting in here. Looks like you’re rapidly dropping weight but still maintaining and even moving up on some variations. How are you cutting so darn fast? I’m losing about 1-1.5lb a week with 12-14 hour IR and eating less carbs. Pretty much the vertical diet with less vegetable restrictions.[/QUOTE]

Thanks a lot! Honestly it’s pretty wild, I’m maintaining 2250ish calories on most lifting days and 2050-2150 on rest days (up to 2400 on leg days). My weight fluctuates a lot but I see these huge drops in a single day then gain it back the next day then by the following week it’s gone. I think the fluctuation must be from varying sodium intake. I get a gallon of water in and 5g creatine everyday. My carbs on workout days are over 200g (up to 250 on leg days) but on non workout days under 90g most of the time. Protein is always 200g or more (as high as 235g some days. Fat averages 50-60g.

Thursday November 26, 2020

Back/Delts/Biceps (PM workout, AM BW - 174.3. PS I was 172.4 before going to the bathroom and being 171.5 yesterday and didn’t have a meal until 9am; still 172.4 was a 1 lb loss in itself!)

Warmup
Walk ~0.9 miles 17ish mins
Band work 40 reps

Barbell Row
*45x10
*95x8
135x8,6,6 (dang felt weak)
(2 min rest)

Pull-up
BWx8,4,4,4
(2 min rest)

Plate Shrug (3 count hold)
45’s 4x15 (good burn)
(90 sec rest)

Side Raise
25’s x10,8
(90 sec rest)

Bent Over Lateral
25’s 2x15
(75 sec rest)

Barbell Curl
*45z8
65x10,8,8
(2 min rest)

Lying Incline DB Curl
25’s 2x12, 1x8
(75-90 sec rest)

Incline DB Curl
20’s 2x10
(45-60 sec rest)


I realized midway through my sodium intake was 0 today so my head and eyes hurt and I was tempted to quit after the pull-ups but I haven’t hit enough pull work recently and that’s a focus right now so I continued. By time I got to side raises I felt better. I added sodium to my post workout shake and I’m feeling much better. My daughter has inflammation in her hip so I didn’t eat till noon today and had no salt in my only meal so far. Even though last night I had a ton of bone broth it didn’t carryover 13 hours later.

Saturday November 28, 2020

Heavy Upper (Delt/Tri Focused; AM BW 173.8)

Warmup
Walk 20+ mins
Band work 100 reps

Pause Bench
*45x10
*95x5
*135x5
*160x3
*185x3
*205x1
225x3
(Rest 2-3 mins)

Overload sets
250 + Reverse Light Band x1
275 + Reverse Light Band x5 (PR)
(Rest 3 mins)

Pause Close Grip Bench
175 3x6
(Rest 2 mins)

JM Press
*45x10
*65x8
80 3x8 (heaviest I’ve gone on these; felt easier than ever)
(Rest 1:30 - 2 mins)

Seated OHP
65x12
80x8
(Rest 1-2 mins)

Side Raise
20’s 4x15
(Rest 75 seconds; what a burn!)

Couldn’t type anymore in my log post for the day so I’m typing my notes in this one.

On one hand I felt like I was going to crush 225 for reps today. I feel so good from all the sleep this week. On the other hand 225x3 is the best I’ve done weighing less than 185 (and I’m 173) so I should be happy with it. My best was 225x10 TnG and 225x7 paused but I weighed around 200 and not only that I haven’t gotten more than 225x3-5 since resuming training in May as Chron’s disease destroyed me from July through August. So this is good progress being much lighter.

Sunday November 29, 2020

The Day The Earth Stood Still (jk)

Heavy Lower + Back (AM BW - 175.5 wheww; gained some weight back but still ahead of schedule)

Warmup
Slow Walk 17:28 (around 0.9 miles)
Dynamic Stretching

Conventional Deadlift
*135 2x5
*185x4
*225x3
*275x2
*315x1 (add belt)
*340x1
365x1
380x3
(felt incredible. My best 3RM ever was back in January at 400x3 stiff legged but I weighed around 200 lbs back then and I could only do deadlifts due to my torn quad. Prior to Chron’s weighing 185 I hit 385x1 Beltless so this is right on par with that. Also last time I weighed 175 my max DL was around 380-383 in competition. So I’m satisfied with this)

RDL
225 2x10
(these felt great; had sore hams still going into this workout from Wednesday’s leg session. After 380x3 they weren’t sore)

Chin-up
BW 4x5 (strict dead hang, good stretch)

One Arm DB Row
60x15,10

Sumo Leg Press
298x15,12,8

Unilateral Calf Raise
BW + 21 lb chain x12,10,8,8,6
(Minimal rest; only between legs)

Lying Leg Raise
BW 4x15


Overall a good session. Time for a Deload after I finish the mid week sessions. For my current Bodyweight I am much stronger than the last time I was in the 170’s and I’m not too far off from when I was 200.

Honestly while my goal is physique right now, if I can maintain my strength weighing 165 at the end of my first cut, I would likely look into doing a powerlifting competition while maintaining for 8-12 weeks before doing another cut to 10% bodyfat. Loving training right now.

Finally I put a few lbs back on but my caloric intake hasn’t been out of control. I didn’t track macros on thanksgiving day and my sodium intake has been WAY up. Tomorrow it’ll be more moderate.

This week I took 2-3 walks and on Thursday I hit Beltless high bar squats 135 4x5, incline bench 95 4x5 and One Arm DB Row 60 4x6. Today I’m going to hit an arm and Delt session and tomorrow a quick leg workout with SLDL and Leg Press to finish my Deload. Training will resume Tuesday. Perfect week for a Deload. I have tons of homework to finish the semester this week and into next week.

Alright felt great in this Deload workout so I’ll post it. It was arm focused and I kept RPE to 8 or below!

Warmup circuit
Rack Chin BWx10,8
Band Pullaparts Red Mini 2x16
Plate Curls 10’s 2x16

Main work
JM Press
*45 2x10
*65x8
80x8
95x8 (huge PR; my elbows always hurt on these and they felt amazing today. When i tried 95 lbs before I got around 3 Reps lol. Rest 90 seconds to 2 minutes)

Band Pushdown
2 Red Minis (3 hands up) 4x12
(45-60 sec rest)

Barbell Curl
*45x8
*60x8
75x8
(2 min rest)

Spider Curl
*10x10
20x8
25x8
(1 min rest)

Reverse Wrist Curl
45 3x20
(1 min rest; big pump)

Speaking of dealods I'm definitely going to need one following my 2nd cycle of BBB.

Awesome deadlifting a couple days ago man, must of felt great.

[QUOTE=Anthony21;1624600811]Speaking of dealods I'm definitely going to need one following my 2nd cycle of BBB.

Awesome deadlifting a couple days ago man, must of felt great.[/QUOTE]

I bet dude you have been killing it with good volume.

And thanks! Definitely felt good being lighter and leaner still hitting something just 20 lbs off my best 3RM ever for sure.

Sunday December 6, 2020

Deload Lower

Felt great so decided to keep volume low and hit an @8.5 single on high bar squats to base my next cycle off of. Also got super tight knee sleeves which made my knees feel much better squatting high bar but I went a size or 2 too small lol. At least I got them on; it was just a struggle.

High Bar Squat
*45 2x5
*95x5
*135x3
*185x1
*225x1
275x1 @7
295x1 @7.5-8
315x1 @8.5 (for high bar and with a narrow stance I’m happy with this. Last time I went for a high bar single with a narrow stance I did around 295 and I could probably squat 405 with a wide stance and low bar back then to parallel. I have a naturally very wide stance to make my knees feel comfortable but I’m glad I can squat high bar with the SBD knee sleeves)

Leg Press (Narrow)
*298x8
388 2x8 @7-7.5 RPE

Calf Press
298 5x10

Good Morning
*45x5
95 3x5

Crunch
BW 2x15

So today’s workout was a single just so I can gauge where I should start a high bar squat cycle as I had no clue prior to today. I’m going to focus my next cycle based on some of Mike Israetel’s guidelines coupled with what I enjoy (Backoff sets versus standard straight sets and keeping RPE around 8 or higher on the biggest sets versus starting @6-7 RPE and going up each week).

My next training block:

Tuesday Push + Biceps
Close Grip Bench Variation 2-4x5-10
Weighted Dip 2-4x6-12
Triceps Extension Variant 2-4x8-15
Barbell Curl 2-5x5-10
Incline DB Curl 2-4x6-12
Spider Curl 0-4x8-15
Side Raise 2-5x8-30
Rear Raise 2-5x8-30

Wednesday Legs
High Bar Squat 3-5x5-10
Leg Press 0-5x8-30
Stiff Leg Deadlift 3-5x5-10
Leg Curl 0-5x8-30
Calf Raise 4-5x8-30
Calf Press 0-5x8-30
Core work 0-5x8-30

Thursday Pull
Barbell Row 2-5x5-10
Rack Chin 2-5x6-12
One Arm Row Variant 0-5x8-15
Shrug 0-5x8-30
Face Pull 0-5x8-30
Zottman Curl 2-5x8-15
Wrist Curl 0-5x8-30

Friday Push
Bench Variant 2-4x5-10
DB Bench Variant 0-4x6-12
Fly Variant 2-4x8-15
Triceps Extnesion Variant 2-4x8-15
JM Pushdown 2-4x8-30
Side Raise 2-4x8-30
Rear Raise 2-4x8-30

Saturday Legs
Squat Variant 4x5 (warmup to deadlifts)
Deadlift Variant 3-5x5-10
Leg Curl 0-5x8-30
Walking Lunge 0-5x8-30
Calf Raise 4-5x8-30
Calf Press 0-5x8-30
Core work 0-5x8-30

Sunday Pull + Optional Delts
OHP 2-5x5-10 (optional)
Pull-up 2-5x5-10
One Arm Row Variant 2-5x6-12
Rack Chin 0-5x8-15
Upright Row 0-5x8-15
Face Pull 0-5x8-30
Zottman Curl 0-5x8-15


The key here is main lift is in the 5-10 rep range. Secondary lift typically 6-12 (except for legs). Other movements depending on the movement 8-15 or 8-30. I want to test OHP out separately which is why it’s optional. If my shoulders end up not agreeing I’ll need to move it to one of the Push days and rearrange some but I’m hoping if I keep RPE in check I’ll be fine. One way to do that is pushing intensity on only 1-2 primary pressing movements per week and rotating which will be at higher RPE’s. Additionally, many movements have “0” for the set range they have. This is because I’ll be progressing volume over the mesocycle from 10 sets to 20 sets per muscle (more for weak points like back, biceps and side/rear Delts). You’ll also notice some lifts say variant, that’s my conjugate bias coming into play but rep ranges will not dip below 5 for now and I will likely stick to the same variant for weeks at a time.

Finally if I miss a day it’s not the end of the world. I will simply merge days, increase main lift volume between merged days and remove some accessory work if that happens. Volume will still be the same that way.

Tuesday December 8, 2020
Start of new mesocycle

AM Workout Push + Biceps
(Arm + Delt Focus; AM BW 173)

Warmup
Band work 60 reps

Close Grip Bench Press
*45 2x10
*95x6
*135x4
170x8 @7.5 RPE
170x8 @8 RPE
(2 min rest)

Dip
BWx8 @8 RPE
BWx7 @8 RPE
(2 min rest)

Seated DB Overhead Ext
*30x15
50 2x10
(90 sec rest)

Barbell Curl
*45x8
60 2x8 @6.5ish RPE
(Rest 2 mins)

Incline DB Curl
25’s x7 @8 RPE
25’s x6 @8 RPE
(Rest 90 sec)

Spider Curl
*10x10
20x10 @8 RPE
(Rest 1 min)

Side Raise
20’s x15,10 (till it really burns, hard to gauge RPE on these)
(Rest 1 min)

Incline Rear Lateral
20’s 2x15
(Rest 1 min)


Total work sets
Triceps - 6 sets
Biceps - 5 sets
Side/Rear Delts - 4 sets

Will be adding a set count each week so I can track progression from an average of 10 sets per week per muscle to 20 sets per week (and more for biceps + side/rear Delts)

Wednesday December 9, 2020

Leg Day (Glute/Ham Focused; AM BW 172.2)

SSB Squat
*61x5
*111x5
*161x1
186 3x6 @7-7.5 RPE
(Rest 2:30)

Sumo Deadlift (in Olympic shoes so small deficit)
*135x5
225x10,8 @7 RPE
(Rest 3 mins)

SSB Good Morning
*61x5
111x7,6 @8 RPE
(Rest 2 mins)

Sumo Leg Press
298x10,8 @7.5 RPE (DEEP and slow eccentric)
(Rest 1:45)

Calf Press
208x21,12,10,10,8,8 (till it burns bad)
(Rest 45 sec)


Total Work sets
Quads - 5
Hams - 4
Glutes - 6
Calves -6


This was such a simple and light but BRUTAL workout surprisingly. I’m embracing bodybuilding this cycle using controlled reps with 2-3 second negatives on most things following Renaissance Periodization principles. I could use much more weight in sumo deadlifts to start but my work capacity is low and really bodybuilding this mesocycle I’m starting low and will progress in weight and volume week to week. My triceps are fried from yesterday too.

Thursday December 10, 2020

Pull Day (PM Workout; AM BW 172.6)

Warmup
Band work 75 reps

Pull-up
BW 2x5, 2x4 @7.5 RPE
(Rest 2 mins)

One Arm DB Row
60 2x10
(Rest 1:30)

Band Face Pull
Red Mini 3x20
(Rest 1 min)

Zottman Curl
20’s x10,8,7
(Rest 1 min)

Reverse Wrist Curl
45x20,16,12
(Rest 1 min)

Spread Eagle Sit-up
BW 3x8
(Rest 1:30)


Total work sets
Back - 6
Rear Delts - 3
Traps - 0 (will add some sets next week)
Biceps - 3
Forearms - 3
Abs - 3

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.

Big time training sessions man.

[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.

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!

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.

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.

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.

Nice training man. How is recovery throughout everything for you?

[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.

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.

[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.

[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.

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

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.

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.

How do you like using RPE for your accessory work? 10 year bulk must of been nice lol.

[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.

[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.

[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.

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

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.

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.

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

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

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

AM Bodyweight 167.4!!!

Walk ~1.5 miles - 28:09

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=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).

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.

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