RPAYNE509's Lets All Get Jacked Brah's and Pick Up Some Really Heavy Things log...GIH

[RPAYNE509]

RPAYNE509's Lets All Get Jacked Brah's and Pick Up Some Really Really Heavy Things

This is a place for ridiculous feats of awesomeness, mad gains, the lifting and throwing of extremely heavy objects and all around shenanegainz! We're all gonna make it brahs........



************************************************** ************************************************** ************************************************** **********************************
/////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////
************************************************** ************************************************** ************************************************** **********************************

[BACKGROUND]

I am currently reverse dieting off of a summer cut. I got fairly lean this go around, estimating just below 10% which was the leanest I have ever been. Towards the end I also lost a decent amount of strength in the process. This was both due to the nature of a cut as well as running a pretty standard bro split: Chest/tri || Legs || Back/Bi || Shoulders/long tri/abs. I chose DB bench over barbell and skipped squats or squated lighter with higher reps more frequently so Attribute this to a lot of my loss of heavy lifting conditioning.



[NUTRITION]

Taking a different approach this year, in the past I have either moved strait back to maintenance calories 2450-ish for me or stepped up in two increments over a week or two 2000>2250>2450. I would then stay at maintenence for 1-2 weeks before progressing into a surplus.

This time I have followed Layne Nortons Reverse Diet guidelines.

At the end of my cut I was at 1750 calories 175P/58F/131C
**************************************************
WK1 ------- 1878 cal 185P/62F/144C - Started by upping cals by 10%(overall calories)
WK2 ------- 1934 cal 185P 62F/158C - Upped Carbs by 10%
WK3 - 4.5 - 2001 cal 185P/65F/168C - Upped Carbs & Fat by 5%
WK4.5 - 5 - 2069 cal 185P/65F/185C - Upped Carbs by 10%
WK6 ------- 2140 cal 185P/68F/197C - Upped carbs and fat 5%
WK7 ------- 2227 cal 185P/71F/212C - upped carbs and fat - Current Week

for the first 4 weeks I actually lost another 2 lbs despite eating 250 cals more. I believe week 3-4 actually became a 3 week period as well due to waiting a few extra days to up cals after a day of big eating at a family event. So I am effectively in Week 7 of the reverse diet.

End of Cut weight 155~ LBS
Current 158 ~



[ROUTINE]

Currently I am running starting strength for a short cycle to aggressively attempt to get back near my PRs I reached durring last winters bulk. This is proving a bit of a challenge due to still being below maintenance at this stage of the reverse diet.

Lifts at start of cycle just over 4 weeks ago

Squat ---------------185 3x5
Deadlift -------------295 3x5
Bench ---------------150 3x5
Overhead press -----90 3x8
close grip bench ----95 3x5
pendlay rows -------95 3x5
skull crushers -------55 3x8
dips-------------------3x8



Other Logs Im doing

http://forum.bodybuilding.com/showth...p?t=164905051- Promera Recovery Stack

http://forum.bodybuilding.com/showth...hp?t=164805401 -RSP DyNo Preworkout

[RPAYNE509]

[Wednesday Oct 29]

Front Squated ------------135 3x5
Overhead pressed --------95 3x5
Dumbell pressed----------70's 3x10
weighted dips ------------25lb 2x8, 7
arnold press-------------- 40s 3x8

+ a bunch of accessory lifts
Lat raises
decline press machine
ab & oblique cable pulldowns
tricep rope pulldowns
cable flys

decided going forward to squat back/Front/Back on my three squat sessions each week rather than all back. This should help the imbalance I noticing on the last set where my form starts getting good morning-ish. My back is obviously compensating for my quads being weaker and getting fatigued. Started light at 135 since I haven't done front squats in a while

[RPAYNE509]

[Friday Oct 31]

Back Squats--------240 3x5
Deadlifts------------325 3x5
Pendlay Rows-------135 3x5 - Form was sloppy so I am going to stick with this for next lift, probably just because I did them after deads and pullups which I dont normally do on the same day
Pullups---------------6,5,5

Also hit: Preacher Curls, reverse db flyes, bend over db rows, cross body hammer curls, seated cable rows, ab cable pulldowns.

Dyno on an empty stomach definitely hits harder as expected.

Hit it hard and got a great workout in before a great dinner + Halloween candy with the fam. Always a good feeling

[RPAYNE509]

[Monday Nov, 3]

Squat ---------------245 3x5
Bench --------------170 3x5 - With spotter assistance
close grip bench---130 1x5
pendlay rows ------135 3x5
skull crushers ------60 3x9

Also did tricept pulldowns, abs and cable flys.

My bench and Overhead press are always the two lifts I struggle with an plateau first. I needed a little assistance on the last reps of my second and third sets. I also felt some pain in my lat after the first close grip bench set so I cut it short. Missing a few sets is better than missing a workout or multiple because I pushed through something. If anyone has any recommendations for things that have worked for their bench or overhead strength progress please let me know. I think I may need to deviate from my 3x5 plan.


[Wed Nov, 5]

Front Squats----------140 3x5
Deadlifts--------------335 3x5
Overhead Press-------95 3x6
Pullups-----------------6,6,5
Weighted dips --------25lbs 3x8

Accessories:

Seated calf raises 70 3x15
Single arm db shoulder press 35 12,10,10
Lat raises 20lbs 3x12
Abs 25lb leg lifts

[RPAYNE509]

[Friday Nov,7]

Weight 158.2

Weight has been relatively constant at 168. Have been doing really well at hitting my Macros for the last week. Sunday I am flying to Texas for a conference for work at an all inclusive resort. Planning on enjoying myself so I expect weight to bump up a little. Hopefully they have a halfway decent gym so I can still get some good workouts in.

Hit a milestone on squats and am 25lbs away from the 3x5 PR from last fall at 275. Hoping to get there straight through without having to reset. Dropped my weight on P-Rows, I plan to change my progression from adding weight each session at 3x5 to adding reps up to 3x8 then upping weigh and moving back to 3x5.

Squat--------------250 3x5
Bench--------------155x5, 165x3, 175x2, 180x2, 185x2, 195x2
Pendlay Rows-------115 3x5 -- Decided to drop weight and increase reps each day, form was sloppy at 135
Close Grip Bench----135 3x5
Skull Crushers-------60 3x10wi

Also hit cable flys, abs & oblique cable pull downs, leg raises and peck deck.

[RPAYNE509]

I plan on switching my bench program to a 5/3/1 style progression so I decided to max out to find my 1RM on friday. I just seem to stall out everytime on the SS 3x5 progression. I think varying the weights and reps as 5/3/1 does might be the ticket for me, only one way to find out.


[Sun Nov,9]

Here at the massive JW Mariot hotel in San Antonio Texas, has a PGA golf course and several bars and restarants. All the meals are provided and l last night they took us off site to this big ranch for a buffet dinner with open bar and a band.

For the next three days the reverse diet is suspended in lou of the eat big to get big diet plan........Last night I had a steak, a stack of ribs and two chicken breasts. I'm just going to do my best to fill up on high protein choices first and be sensible with the desserts and other over the top carbs. I over ate a bit last night thanks to the iron skillet homestyle apple pie and mini pecan pies.........Had to try them both naturally

[Lifts]

The gym is not too shabby for a hotel. They have an assortment of machines, a db rack, though it only goes up to 60lbs and a cable machine which is what surprised me the most. Im going off plan for the week obviously as I cant bench, squat or DL. Im actually excited to do a bro split for the next 4 days with some massive volume to pair with how I'm going to be eating.

Last night was a late night shoulder buster at 12AM (24 hour gym is a sweet bonus!) Had the place all to my self.
Arnold Press --------------------3x10
db shoulder press ---------------2x12
Upright cable rows --------------3x10
face pulls-----------------------3x12
DB shoulder shrugs--------------3x15
front & lateral raises supersetted 3x12
overhead tricep cable extensions 3x8
military press machine-----------3x10 + half reps to failure on last set
db tricept extensions------------3x15
heavy cable shrugs -------------3x8
rear delt cable whatchamacallits. 15,12,10


As you can see I went all out on volume which felt great not having done that in some time. Because it was midnight and I wanted to sleep after I only took gluta blast. Got a pretty solid pump if I do say so myself. Surprised me considering I didnt take anything for pumps today





and hung out with this guy.....hes totally jacked

[RPAYNE509]

I have been terrible at updating this so I'll post the last week all together to catch up

[Monday Nov, 10]

Absolutely killed my legs last night, already feeling some stiffness in my calves today on the stairs. We will see how sore I am over the next two days.

Another late night Gym Session at 11PM, Nice having the place to my self again.

Lifts

45 Degree Leg Press ----------285 3x10 then each plate increment for 3 reps up to maxing out the machine at 405
Calves on leg press------------325 3x12 220 2x15 100 - single leg 3x20 each
Leg Curls ---------------------??? 3x10 2x12 - lighter
Leg Extensions ---------------??? 3x10
Ab cable pull down------------ 3x12
Ab oblique cable pull-----------3x12
single leg 45 press ------------120 3x12
lunches ----------------------40lb dbs 3x12
planks

[Tuesday Nov, 11]

Workout
Seated cable rows 3x10
Pull ups 3x6
Lat pull down 140 3x10
Bent over rows 3x12
Reverse Flys 20s 3x10
Incline curls 25s 3x10
Cross hammer curls 25s 3x12
Preacher curl negatives
Cable curls

Slept 4 hours the last two nights due to closing the bar down with clients. I think I am coming down with something on top of it. I managed to push through a chest workout today but was really dragging even with slamming a full pwo/amino/beta cocktail. I may need a mini stim break after this trip, I have been living off cafein and my adrenal gland is probably fried.

Back to the normal routine on Friday or Saturday depending on how I feel.

[Wednesday Nov 12]

Chest workout

Inclind DB Press 50s 3x10
Decline DB press 60s 3x12
decline cable flys 3x12
incline single arm cable flys 3x12
db pullover 50 2x12
chest press machine 135 3x12 - 12 quarter reps after last set(stole this from John Meadows)
OH db tricept excention 3x12
tricept rope pulldowns 3x15
pec shrugs - 3x12 - found these somewhat recently and really like them.

[RPAYNE509]

Things have been a bit crazy since getting back from Texas, flight was canceled so that changed the whole day for getting home. Since then we have had some family medical things going on so added schedule and life priority uncertainty.

I Managed to get a quick lift in on monday at the gym at work before I had to take off.

I managed to get

Squat-------------255 3x5
Overhead----------95 7,7,6
Weighted Dips- ---25 9,8,8

didnt have time to do deadlifts so I decided I would finish off shoulders with some quick arnold press and lat raise sets

Planning on throwing deads in today with the rest of the normal wednesday routine.

Nutrition

currently at 2309 calories in reverse diet

Looks like I gained about 3lbs over 5 days in texas

Sitting at around 161 and I can tell my ab definition took a hit but looking at measurements my chest is up 1"+ and my thighs and shoulders all up 1/2"+ based on measurements taken 11/4 to 11/13 so it wasn't all bad weight. At that point where I have to tell myself to stay the course and resist the urge to drop cals even for a day or two

[RPAYNE509]

Life got even Crazier after getting home from Texas due to some family medical issues. I had to play single parent daddy for a few days but things are slowly getting back to normal this week. Going to push hard to keep my training on track an log as much as possibly for my own motivation even if no one reads this crap




[Wednesday Nov, 19]

Front Squat -------------------145 3x5
Deadlift------------------------340 3x5
Bench--------------------------115x5, 135x5, 155x5 +3 (to failure)
Close Grip Bench--------------140 3x5
Pullups-------------------------3x6

had to cut it short and skip skull crushers and pendlay rows but I pushed deads to yesterday since I didnt have time for them monday. I also decided to switch to a 5/3/1 plan structure for my benching since I once again felt I was stalling out with SS on this lift. Starting lifts were calculated based off a 195 max bench.



[Saturday Nov, 22]

Friday was my wife and I's 5yr anniversary and we both really needed to have a night out and unwind after the last two weeks. I pushed my normal friday set back to Saturday morning which was a nice change, I have also had some random pain in my shoulder blade/back area so and extra day was welcome.

Workout

Squat-----------------260 3x5
deadlift---------------345 2x5, 4 ----cut my last rep due to back just not feeling all there.
OverHead Press-------95 3x8
Pullups-----------------7,6,6

Also hit Calves, bb shrugs bb curls

Back is pretty tight today so I think I am going to sub out squats for today. Squatting without my lower back feeling 100% has been an injury hotspot in the past for me. My gym just got 2 brand new leg press machines, which we have never had so I think I will break one in. I'm on a solid recovery supp stack but some soreness is inevitable sometimes and nothing is magic.

On another note I am somehow slowly gaining weight on 2300 calories?!-----not too stoked about that. I was hoping I would make it much farther in the reverse diet before I started gaining.

Sat with my Gym Buddy

[RPAYNE509]

[Monday Nov, 24]

Bench---------------------125x3 145x3 160x6 -
Close grip Bench --------140 3x5
Pendlay Rows------------115 3x6
Skull Crushers-------------60 3x12
Leg Press-------------------90x10 180x10 270x10 360 3x10

db Lat raises 20lb 3x15
Chest Press machine 3x12 + alternating top/bottom partial reps
Calves
Svend Press w 10lb plates - First time trying this and I really liked it to finish off chest. Check them out if you haven't http://www.bodybuilding.com/exercise...me/svend-press

Lower back still not 100% so I subbed leg press for squats. I'm going to try squatting and dead lifting today if my warmup sets feel good.


Anyone else gonna train on Turkey day?!

[RPAYNE509]

[Wednesday Nov, 26]

I was going to skip squats and deadlifts due to my lower back still really bothering me but when I got to the gym two buddies were already there and just warming up on deadlifts so my ego jumped in and why not right My back has actually been feeling much better since though, go figure

lifts

Deadlift-------------------135x10 225x10<(straight leg) 340 3x5 - stuck with 340 again since I missed a rep last week and wasnt sure of my back yet.
Overhead press----------100 3x5
Pullups--------------------7,7,6
Bent over v-bar row-----120 3x12
weighted dips------------30lb 3x8
leg press-----------------90x10 180x10 270x10 410 3x10
leg curls------------------3x12
leg extensions-----------3x10
Calves--------------------3x12 +burnout set of 25


Also got a decent training session in at the inlaws before the big meal yesterday. They just have an all in one cable system gym that goes up to 100lbs. Sometimes the best workouts come out of having to make due with less than optimum equipment because you are forced to get creative with rep ranges and sets to put enough load on your muscles.

I was able to hit

Chest Press
Decline Press - by getting creative and grabbing extra low and wide where it was not meant to be
single arm cable flys
tricept pulldowns
incline narrow grip push ups
single arm tricep pulldown
cable bar curls
single arm cable hammer curls
peck deck - using a great method I got from john meadows of doing a normal set followed immediately by a partial rep set of the bottom or top 1/3 range of motion. KILLER BURN
misc abs - planks, ab roller, leg lifts

Once we got that out of the way it was on to the fun stuff with the family and the annual thanksgiving traditions.



And of course this (Plate #1) And yes deep dish paper plate "bowls' are how we roll round here.




Headed to Montana in a few hours so my daughter can meet her great great grandmother for the first time. I'll be out of the gym for a few days to will post up any creative ways I come up with to get a workout in.

Hope everyone had a great Thanksgiving!!!

[RPAYNE509]

[Saturday Nov, 29]

I had to get creative with my workouts over the last couple days. The plan was to go for a run each day I was in Montana and do a different jungle gym workout at the park. After looking at the temp the first two days that was off the table real quick.



So anyway day 1 I did some 'ladder' front squats, wall sits, planks and a few other ab excercises

Day 2 I did incline wide and narrow pushups and extended range pushups using books

Day 3 actually got up to 30 so I made it out for a run and was able to make it to the park. There I was able to do pullups, bodyweigh rows, dips, fireman pole climbs and leg lifts

All in all it was a great trip, My Daughter was able to meet and spend some amaizing time with her great great grandma and ate in her 3x great grandpas high chair from when he was a baby.

About to go hit the gym hard on my first day back.

[RPAYNE509]

First day back in a real gym yesterday and first day squatting in 2+ weeks I think?

[Tuesday Dec, 2]

Squats ---------------135x10 185x5, 205x5, 225x5, 245x5, 255x5, 265x5 -- I took my time and did a lot of warmup sets on my way ups since my back is still tight and I have been out of it for a few weeks.
Bench ----------------135x5, 155x3, 175x1 +4 to failure
Close Grip Bench----145 3x5
Pendlay Rows--------115 3x7
Skull Crushers-------65 3x8

Accessories: Abs, Calves

Pretty happy about hitting 265 for 5. I only went for one set and wore the belt just to get back into things. Thursday I will shoot for 265 3x5 and hopefully pull 350 for 3x5.

My only choice last week was to lift on consecutive days Friday and Saturday so I had to work my split a bit differently

[Friday Dec, 5]
Squats --------------------265 3x5
Front Squats--------------150 3x5
Narrow Stance Squats---155 3x12
Leg Curls------------------3x12
Leg Extensions------------3x12, 1x15

[Saturday Dec, 6]
Deadlift-------------------350 3x5
Bench---------------------125, 145, 160 x5
Close Grip Bench---------150 3x5
Incline Press machine----155 burnouts + Partials
Skull Crushers -----------65 3x10
Overhead Press----------100 3x6
Preacher Curls------------65 3x8


Access: Abs, Calves

I managed to hit two decent lift milestones with Squats@265 & Deads@350. I'm going to stick with both for todays workout since the last set of each was a real fight to get though. Hopefully I can keep pushing this routine on to 275 & 375 for 3x5 and ultimately hit 315 & 405.


[Monday Dec 8]
Squats-------------265 3x5 -- stuck with this weight again, still very much a struggle on last set
Deadlifts----------350 3x5 --also stayed with last sessions weight
Overhead---------115 3x7
Pullups------------3x7
Weighted dips----30lb 3x9

Accessories: Preachers, Abs

[Wednesday Dec, 10]
Squats--------------270 2x5, 3
Bench---------------145x3 ,150x3 ,170x3
Clost Grip Bench---155 3x5
Pendlay Rows------115 3x8
Skull Crushers------65 3x10

[RPAYNE509]

Think its about time to give this another go.............................



Chest day here in a bit

[RPAYNE509]

Switched up the training a bit since I left off, gave Texas method a short run. SS 3x5 was getting monotonous and I was dreading workouts knowing I might miss lifts which is never the right mindset.

Work and life forced a couple weeks off and then my wife expressed she liked my old split much better since we were able to lift together(she doesnt care to run a strength routine). So I decided to switch back to a bro split so I can spend more time with her and feel like I really enjoy my workouts again.

I am keeping a strength priorities though and running a texas method 5/3/1 hybrid progression on my big compound lifts.

Basically a 3 week progression and adding 5lbs each time so I set a 5x5, 1x5 or 1rm PR each week
wk1 - 5x5 (except deads 3x5)
wk2 - 1x5
wk3 - 1x1

[RPAYNE509]

yesterday was chest day

Main Lifts
bench-------------------170 5x5
Close Grip Bench-------155 1x5
Skull Crushers-----------75 3x9

Rotating Accessories
flat db press-------------65s 3x10
incline press machine---45s+25s 3x10
sved press
cable ab pulldowns
chest shrugs ----------- 70s 3x12

its nice having the variety again and I like picking accessory lifts on the fly for what I feel like that day.

back is up today

[RPAYNE509]

Decent back workout last night although I didn't have a lot of time. I have been trying to really work on my dead lift form and think I have identified extremely tight hamstrings as one of my issues. I think this causes my back to round slightly as my hips are not flexible enough. Swapped out dimov speed deads (speed romanians) and rack pulls.

Main Lifts

dimov deads ------------------185 3x12 goal of increasing speed each rep and really working glutes and hams
Rack Pulls----------------------225x10, 315x5, 335x3, 365x2, 385x1 - this felt heavier than I hoped
Pullups-------------------------3x8
Preachers----------------------65 3x6 - Really struggled for some reason

Rotating Accessories
cable v bar rows
vbar barbell rows
bicept curl machine
hammer curls



Also I have been doing a mini cut. My goal for the year is to prioritize bulking and just do short cuts as needed to stay withing 12-14% rather than cut hard for summer as I have done in the past. I am taking a trip to DC the first week of march and figured it would be a good way to force myself to keep the cut short.

I tend to get into a cutting routine and go with it and worry about fat gain more than I probably should on a bulk.

I'm also keeping cals pretty high on any cuts I do. I have lost quite a bit of strength on long cuts in the past and want to increase through all of them this year.

[RPAYNE509]

Rest day Wednesday - Sort of, I have a hard time doing nothing on rest days, especially with a gym at my work. Ran a mile to get warm and did a nice long mobility session. Really trying to work on my hamstring and mid back flexibility to help my deadlift form.

Hit legs last night

Main Lifts
Squat------------------------135x8, 185x5, 225x5, 245x3, 275x3, 320x1
Leg Press (45 deg)---------400 3x10

Rotating Accessories
Standing Calf Raises------------------225 3x12
Seated Calf Raises--------------------90 2x20
Leg Extension Machine---------------160 3x12
Leg Curl Machine---------------------140 3x12
Glute Bridges-------------------------45 plate 3x20


PR on Squats!




wife took the vid, was super pumped. when to the tape review................................cant see the plates....brb could actually be squatting 135. FAIL

[RPAYNE509]

Had a great Valentines Day and hope everyone else did as well.

The Wife and I hit the gym for a long shoulder/tri session and followed it up with beer and wings at buffalo wild wings........How awesome is that!

Decided we didn't want to go anywhere fancy or expensive that would have a long wait this year and just wanted to hang out for the day. She is the best.

Had a good session

OverHead Press--------------------------100 5x5
seated OH press--------------------------135 3x8 ---wide and only coming down to arms parallel
Arnold Press-------------------------------35 DBs 3x10
Face Pulls----------------------------------70 3x12
Lateral Raises-----------------------------20s 3x12
Front Raises-------------------------------15s 3x12
Shrugs-------------------------------------225 3x12
Smith Upright Rows----------------------115 3x8
cable rear delt pulls----------------------20 3x12
Calves-------------------------------------225 3x10
Ab cable pulldowns-----------------------3x15
Tricep Pushdown machine---------------max 3x12


Lots of volume but it was a fun change to go all out and be there a while

[RPAYNE509]

Hit some chest yesterday

Bench-----------------------135x10, 155x5, 175x5, 190x5
Wide grip bench-----------155 2x10
incline db press-----------50s 3x10
chest press machine------155 3x12
skull crushers--------------75 2x10, 1x8 --failed last set
hanging leg raises---------3x12
incline situps
pec deck ------------------3x12 + partials to failure.


Solid day 190x5 felt good. Pushing to hit 225/350/405 on bench/squats/deads by my b-day april 10th. Goal was 315 for squats but I got that so onward.

last week of mini cut before heading to DC next Wednesday. Down around 4 lbs and cant wait to work back into a surplus. Strength has been great but feeling small.

Dem reduced Carb feels..............

[RPAYNE509]

No Gym last night, kiddo still had a slightly runny nose and they were cracking down on any sick kids all of a sudden. Worst part already drank half my PWO!

Pull day up tonight hopefully.........


Side not big shout out to doctors best for hooking me up. Requested samples and this showed up.




Also FINALLY found me some PB HALF BAKED.......gonna smash some of this tonight after my workout. I just finished a pint of regular half baked because I got tired of holding out.........high hopes

[RPAYNE509]

Back day yesterday................not a good day for deads.

Lifts
Deadlift---------------------------135x10, 225x5, 315x3, 345x3
Dimov (speed) deads------------155x12, 225 2x10
Rack Pulls-------------------------315x6, 375 2x5
Pullups-----------------------------9, 8, 7
Lat Pulldowns---------------------- 100 slow burners 3x12
v-bar cable rows------------------115 2x10 single arm 1x10
Preacher Curls---------------------65 3x7
spider Curls------------------------35 3x12
bb rows----------------------------80 3x12
cable curls-------------------------burnout set of 14



Video speaks for itself although I think the angle makes my back look more rounded than I think it was. Head up, hips rising first. Seems like all the points I have been working on went out the window.

I have rotated speed/hip drive work and rack pulls the last couple weeks. Yesterday it felt heavy off the floor but like I sped up through the lift and lockout was easy.

Any advice? Maybe drop weight and do deficits and good mornings for a couple weeks? or just drop weight and up frequency?

[RPAYNE509]

OH and PB Half baked is GOAT.

sitting at 167 this morning @ 2000 cals for 1 more week.

[RPAYNE509]

Solid shoulder lift last night..........kiddo was still not feeling great so running solo without the wifey


Lifts
Overhead Press---------------------45 warmup, 65x8, 85x5, 105x3, 130x2, 140x1 -fail drop sets back down
DB shoulder Press------------------like the bb drop sets so 55'sx8, 50'sx10, 45'sx10, 40'sx9, 35'sx12
Arnold rotations--------------------30's 3x12 ----killer burn
BB front raises---------------------40 3x12
Standing calf raises----------------135 2x12 single leg 225 1x15 slow + 5 fast burnout reps
Upright BB Row---------------------80 3x12
Lat Raises---------------------------20 2x12
hammer db front raises------------20 2x10
cable BO lat raises------------------3x12
DB Shrugs---------------------------70 3x12
Weighted Dips-----------------------40lbs 2x9, 1x10


Lots of volume as you can see, Not so happy about missing my 1RM PR of 140 on OH but I have been cutting for about a month now so strength progress has been relatively good. Bench and Squat have progressed without any misses.


Went home and smashed a 160z steak afterwards



Also a member of my gym started his own supplement shop and line, tried a free PWO sample at the gym and hawt damn. Hit so hard and I actually had trouble sleeping last night.


Legs up tonight

[RPAYNE509]

Hit legs on friday and it was a grinder............................just one of those days.

Lifts
Squat-----------------------------270 5x5
Leg Press-------------------------400 3x10
Calves-----------------------------225 3x15
Leg Extension--------------------3x12
Leg Curls--------------------------3x12

Workout got cut a bit short since my daughter was getting cranky in the gym daycare......teething

Barely got through my 5x5 set of squats and had to put the belt on after only 2 sets. Honestly surprised I even made it through the last set so I was happy about that.

The rest of the weekend was long....... Friday night my wife came down with a stomach bug so I was up all night taking care of her and my teething daugher. Saturday was pretty much the same except the dog decided to start throwing up too?! Then Sunday I came down with it and was up all night........Not how I wanted to end my cut dropping 8lbs in 12hrs is never a good thing. Anyway feeling about 80% and may hit the gym today for a quick fullbody. We leave for DC tomorrow morning at 6am and although the place we are staying supposedly has a decent gym I doubt I will get to bench/deadlift/squat for a week.

Upside is I'm working back into a bulk! Gonna get dem Capital Gainz...........................terrible I know

[VanillaBearB]

In on food porn.

[RPAYNE509]

Got back from DC Tuesday night, Awesome trip. Weather sucked but lots of stuff to see and an amazing time with great food, drinks and people. Felt good to have a sort of tracking de-load and just eat as I was hungry. Hotel gym really sucked, one of the worst I have seen. 2 treadmills, 1 elliptical and 1 bench with DB's only to 50lbs. Managed to get a chest day, back/bi's and shoulder day in while there but didn't even attempt a leg day. Walking 10-15 miles a day with doms would be a no go.

Sitting at 166 now so I am basically back to where I was before coming down with that stomach bug. Dropped working calories back up into a surplus over the next week. Gotta get back to putting some mass on and hitting some more PRs.

Got a quick shoulder lift in last night, legs up today. Serious squat withdrawals
Lifts
Overhead Press -------------------------65x10, 85x8, 105x3, 115x2, 125x5
Arnold Press------------------------------35s 15,12,10
bar front raises--------------------------30 3x15
straight bar curls-------------------------60 3x8
ab cable pull downs---------------------3x12
weighted dips----------------------------40lbs 2x10, 8
lateral raises-----------------------------15s 2x to failure

Felt good to be back in a real gym but strength felt a little lacking. Had to use some leg drive on overhead press starting with the 3rd rep and barely got 4 & 5. Last set of dips tanked as well. - I have never understood how people come back feeling stronger after time off. I always seem to have a bad week back after skipping the gym or deloading. Getting sick probably took a toll as well.

Food Porn from trip

Lobster bacon mac and cheese hnnngggg



Ribeye


Seared Ahi

[RPAYNE509]

A few other things from my trip

my daughter was really excited about the white house...........



And when touring the Capital building I was completely surprised to see a statue of my 5x great grandfather right in the rotunda. No idea it was there.

[RPAYNE509]

Hit legs last night..........not happy that I missed my squats but I probably should have backed off on my first week back. Getting sick did a number on me. Missing squats motivated me to push hard through the rest of my workout though and add in a few exercises so whatever.

Lifts
Squats------------------135x10, 185x8, 225x5, 245x3, 265x2, 275x1, 290x3 -supposed to hit 5
275 x5 - did and extra set cuz I was pissed about missing

leg press----------------290 x12, 400 3x10
standing calf raise-----225 3x15 super slow
leg curls-----------------3x10
leg extensions----------3x10
seated calf machine---3x10
hack squats-------------3x20 worst idea ever lol

went home made some pizza of peace and slept like a rock

gonna smash some chest today

[RPAYNE509]

Hit Chest Friday and the plan was to hit back on saturday...........work had a breakdown and I had to get online and scrap the gym..........sunday was more work stuff so I think I'll just hit back today and adjust my rotation

dem IT CEO status important feels............................................. ...........................not CEO srs

[Lifts]
Bench---------------------------135x10, 155x5, 175x3, 195x2, 215x1
Wide bench--------------------155 2x10
Decline press machine-------140 3x12
Skull Crushers-----------------75 2x10, 9
Peck Deck----------------------90 3x10 + partial top and bottom reps x10 on last 2 sets

Glad I finally hit one of my lifts with bench @ 215, was a disappointing week. 10lbs to go on my 2 plate goal. Serious Doms in my legs and lower back from leg day, still lingering which is not normal.