AVC's Terminator Training Log

[Anthonyxavcx]

I'm discontinuing this log after 5+ good years, since I don't post anything nutrition related at this point! Thanks for anyone who followed this thing, feel free to check in on my new log in the Powerlifting forums: https://forum.bodybuilding.com/showt...1&p=1535645921

Much love!

-Tony

[Anthonyxavcx]

Resurrecting this log because i'm a renegade, i don't follow anyone's rules, not even my own


2018 Cliffs:

Ran Sheiko Advanced Medium Load for 15 weeks
- Went really well for 12 weeks, hit 350/290/545 in testing for competition squat/bench/deadlift for 1185 rough total. The next 3 weeks were absolute trash though, ended up saying fuggit cause I wasn't having fun at the gym anymore.
- Decided it's time to re-ascend Olympus and be a sikk shredded kent
- Back to my old modified PHAT I ran in college


Pumped to be back on some more bodybuilding style **** for a while. Will almost certainly go back to powerlifting focused training later this year but for now, I'm looking to drop 15-20 lb and work on my physique a bit.

Current weight (5/2/18): ~234 lb

Current lifts:
Squat - 350 (high bar)
Bench - 290 (paused)
Deadlift - 545 (sumo)

Modified PHAT routine overview:

Monday - Lower Power
Tuesday - Upper Power

Thursday - Lower Hypertrophy
Friday - Back and Shoulders Hypertrophy
Saturday - Chest and Arms Hypertrophy

Not going to backlog my last few sessions, will start up the logging tomorrow.

Macros for ~1.5 lb/week cut:
P: ~200g
F: ~60g
C: ~200g

I diet pretty aggressively but I end up doing one or two cheat meals/days where I don't track and eat whatever each week, and it works out to ~1.5lb fat loss per week most of the time.

[Anthonyxavcx]

5/3/18 - Lower Hypertrophy

High Bar Squat
135 x 2 x 5
185 x 3
205 x 1
225 x 1
245 x 1
- belt on -
280 x 1

Safety Bar Squat
135 x 5
185 x 5
205 x 5

RDLs
245 x 5
265 x 2 x 5

Leg Press
4 plates per side x 10
5 plates x 6
- Took off oly shoes and moved feet higher -
5 plates + 25s x 10
30 seconds rest or so, hit 4 plates x 10, dropped quickly into 2 plates narrow x 12

Quad Extensions
2 sets of 12

Was supposed to do hamstring curls and more squatting but all good, week 1 of PHAT. Having a blast at the gym again which is awesome.

Macros today:
Cals - 2365
P - 228
C - 203
F - 74

[Anthonyxavcx]

5/4/18 - Back + Bench

Bench
135 x 8
185 x 5
205 x 5
225 x 2
225 x 7
155 x 15

Seated Cable Row
120 x 10
150 x 10
180 x 8
210 x 6
150 x 10

Underhand Lat Pulldown
130 x 2 x 12

Upright Row
60 x 10
80 x 8
60 x 10

DB Shrugs
70 x 12
55 x 15

Think that was about it.


5/5/18 - Chest & Arms

DB Incline Bench
25 x 12
60 x 8
75 x 5
90 x 5
105 x 5 - Potentially a PR? Idk
90 x 8

Cable Flies
3 sets of 12-20

Rear Delt Reverse Flies on Pec Deck
70 x 10
70 x 12

Decline Skullcrushers
55 x 10
85 x 10
115 x 8
125 x 6
115 x 10

Preacher Curls
55 x 10
85 x 6 - Too heavy on this lol
80 x 10 with a straight bar, standing
55 x 12

Tricep Rope Pushdowns
100 x 2 x 12

Incline DB Curls
25 x 2 x 12

Also did 1 or 2 burnout sets for arms on the cables, and one set of DB Lateral raises with the 15s lol.

[Anthonyxavcx]

5/7/18 - Lower

Squat
135 x 2 x 5
185 x 3
185 x 8
205 x 8
- belt on -
225 x 8

RDL
225 x 3 x 8

Quad Extensions
3 sets of 10-12

Narrow Leg Press
2 plates x 15

Single-leg hamstring curl
25 per side x 13

Super quick session tonight, wanted to catch the Celtics game and still easing in to the bodybuilding stuff. Upper tomorrow

[Anthonyxavcx]

5/8/18 - Upper

Bench
135 x 8
185 x 5
205 x 1
215 x 5
225 x 2 x 5
205 x 5

Chinups
BW x 3 - Lol ****
Banded x 3 x 6

Seated DB Shoulder Press
50 x 8
70 x 8
60 x 10

Dips
Banded x 10
BW x 5
BW x 10 - First time doing dips in a long time, felt weird but OK. No shoulder pain

Chest-supported Row
1 plste x 10
2 plated x 8
2 plates x 10
1 plate x 10

Face Pulls
100 x 12
60 x 12 seated
60 x 8 seated

EZ Bar Curls
35 per side x 2 x 8
35 per side x 10

Tricep Rope Pushdown
100 x 2 x 12

FUARK I missed the pump brahs

New morning weigh-in low (barely): 230.0

[Anthonyxavcx]

5/10/18 - Legs

Squat
135 x 5
185 x 5
225 x 3
255 x 1
275 x 2

Conventional Deadlift
135 x 5
185 x 5
225 x 3
275 x 3
315 x 2
365 x 2
285 x 8
275 x 8

Lying Hamstring Curl
130 x 10
150 x 8
130 x 10

Walking Lunges
BW x 10
10kg Kettlebells x 10

Leg Press
1 plate x 15

Step-ups
BW x 10
25s x 8
25s x 10

Quad Extensions
3 sets of 10, drop set on last one for another 10

[Anthonyxavcx]

Forgot to log a few upper lifts, hit legs last night


5/15/18 - Lower

Squat
Warmups
245 x 5
255 x 5
235 x 5

RDL
245 x 3 x 8

Walking Lunges
BW x 8
12kg KBs x 8, 10, 10

Seated Calf Raise, 1 leg at a time
No weight on these, I just rest my full bodyweight on them and do slow controlled reps with as much ROM as possible. One set of 15, one set of 10.

Quad Extensions
150 x 12
170 x 9
150 x 9

[Anthonyxavcx]

5/21/18 - Push

Touch-and-go Bench
Warmups
225 x 6
225 x 6
225 x 8

Standing Single-Arm DB Shoulder Press
45 x 10
40 x 10
95 x 8 OHP into 30 x 10

Neutral-grip Machine Chest Press
2 sets 15, 12

Single Arm Overhead DB Extension
40 x 8
30 x 8

Rear Delts
3 light sets of reverse flies with DBs/pec deck

Cable Flies
2 sets of ~15

Tricep Rope Pushdowns
2 sets of 12-15

[Anthonyxavcx]

5/28/18 - Lower

High Bar Squat
95 x 6
135 x 5
175 x 3
205 x 3
235 x 3
- belt on -
255 x 3
275 x 3
225 x 8 - Squats felt really good tonight once I got to 175+

Leg Press
2 plates x 12
4 plates x 2 x 10
Drop set - 5 plates x 8, 4 plates x 8, 2 plates x 10 narrow

GHR
BW x 2 x 8

SS w/

Leg Extensions
2 sets of 12

[Anthonyxavcx]

6/11/18 - Push day in Phoenix!

Competition Bench
Bar x 15
95 x 8
135 x 6
185 x 5
210 x 1
225 x 1
250 x 1
275 x 1.5 - Went for 2 and misgrooved! Strength was there though, felt great today
235 x 2 x 5

Seated DB Shoulder Press
55 x 8
75 x 8
65 x 10

Plate-loaded Hammer Strength Dip Machine
1, 2 plate x 8 warmups
3 plates x 10
4 plates x 3 - Lol, yolo
3 plates x 8

Machine Flies
2 sets of 15 @ light

V-Bar Tricep Pushdowns
2 sets at 80, 60 to failure

Relatively short session today. Would have liked to do one more exercise each for Chest and Tris and possibly even delts, but all good.

Tomorrow is Pull Day, should be good

[mattclines]

Awesome journal brotha! Keep up the great work!

[Anthonyxavcx]

Awesome journal brotha! Keep up the great work!

Lol thanks brotha! Wasn't sure anyone still went on these forums


Cliffs: Went to Phoenix for 3 nights for work, took a redeye home to Boston on the 4th night, flew to New Orleans 4 hours later with all of my friends for my buddy's bachelor party. Absolutely disgusting amounts of alcohol and fried **** consumed the entire time, I am sitting at 233 this morning after probably the worst bender of my life. Thankfully I don't do **** besides drink lol. Anyway, back to it:


6/18/18 - Lower Power

High Bar Squat
135 x 5
185 x 3
205 x 3
225 x 1
- belt on -
245 x 1
265 x 1
295 x 1 @ RPE 8
245 x 2 x 5 @ RPE 8.5

RDL
135 x 8
225 x 8
265 x 2 x 8

Leg Press
2 plates per side x 15, 20

Easy day, surprisingly felt OK. Just good to get back in the gym and sweat some **** out.


6/19/18 - Upper Power

Bench
Bar x 12
135 x 8
185 x 5
205 x 3
225 x 7, 7, 6 - Pretty good showing for me right now. Looking to get this to 3 x 10 no problem

Seated DB Shoulder Press
60 x 10
70 x 8
70 x 6

Lat Pulldowns
140 x 12
180 x 6 - lol
140 x 12

Barbell Rows
135 x 8
185 x 8 - Said **** these, wasn't feeling em

Tricep Rope Pushdowns
100-115 x 3 x 10-12

SS w/

Face Pulls
80-95 x 3 x 12

EZ Bar Curls
25 per side x 10
35 per side x 8, 10

SS w/

Cable Lateral Raises
15 x 3 x 8

One burnout drop set of db bicep curls and db laterals


Really good lift. The pump was real

[Anthonyxavcx]

6/21 - Lower (Went heavy again, woops)

High Bar Squat
Warmed up w triples from 45 to 185
205 x 1
225 x 1
245 x 1
275 x 1
295 x 1
315 x 1
275 x 3
225 x 2 x 5, pauses on 5th for each set

Conventional Deadlift
135 x 2 x 3
225 x 2 x 3
315 x 2 x 1
365 x 1
405 x 1
- belt and straps on, oly shoes off -
405 x 10 - Lol idk. Haven't done conventional pulls forever, this ties a PR I think? Happy with that

Quad Extensions
5 sets ranging from 7 to 15 reps, ended with a light 15 rep burnout like this: 5 reps one leg, 5 reps other, 4 reps other, 4 reps other, 6 reps both legs

Single-Leg Hamstring Curl
35 per side x 12
60 per side x 12

Good session! Went heavy again, no ****s given - Just having fun in the gym like I used to

[Anthonyxavcx]

Interviewed and received an offer for a new job today! Taking it, pretty pumped brahs. Also joined up at a 2nd gym because it's next to the new office and it has pretty sick equipment (srs).


6/22/18 - Push

Competition Bench
Worked up to a single at 245, felt Eh

Single-arm Standing DB Shoulder Press
30 x 8
45 x 8
55 x 2 x 8
One set on plate-loaded machine - 1 plate per side x 15-20ish

DB Floor Press
70 x 10
85 x 2 x 8

Skullcrushers
25 per side x 8
35 per side x 10 - Felt weird, hip was cramping, scrapped it and move on to

Dip Machine
3 sets of 8 working up to 250, then 1 drop set of ~15 total reps. Supersetted the drop set with flies, 2 light sets of 12 between DBs and Cables

Tricep Rope Pushdowns
100 x 12
85 x 12
50 x 8 single arm overhead, into 40 x 10 drop set

Das it mane~

[Anthonyxavcx]

6/25/18 - Legs\

High Bar Squat
Warmups w/ bar
135 x 4
185 x 3
205 x 1
225 x 1
250 x 1
- belt on -
275 x 1
295 x 1
315 x 2
255 x 2 x 5

RDL
135 x 8
225 x 5
275 x 8, 8, 10

Single-leg Leg Press
1 plate per side x 2 x 10

Lying Hamstring Curls
150 x 8
130 x 2 x 10

SS w/

Quad Extensions
4 total sets of 7-12

Good day! Quit the job officially, new one starts on July 9th. Excited to get to it, also looking forward to a few weeks off. Lifting at home this week - Heading to DC on Saturday, hopefully I'll find some cool gyms down there.

[Anthonyxavcx]

Good push day! Taking advantage of this 2-week vacation between jobs to lift 6x/week where I can (this week at least) doing push/pull/legs style training. More volume, more rest, less stress.


6/26/18 - Push

Competition Bench
Bar x 15
95 x 8
135 x 6
175 x 3
205 x 2
225 x 1
245 x 1
260 x 1
260 x 3 - Pretty solid for competition/paused style, happy with this
235 x 5, 5, 7 - Added a set and managed 7 reps, very happy overall with todays volume. Last similar session was 275 x 1, 235 x 2 x 5. Big improvement

Plate-loaded Shoulder Press Machine
1 plate x 10
2 plate x 7 - Surprisingly heavy lol
1 plate + 25s x 10
1 plate x 10

DB Incline Bench
Warmup w/ 50s
75 x 15 (slight incline)
65 x 15 (45 degree incline)

DB Decline Skullcrushers
30 x 10
40 x 8
40 x 7
30 x 8

Pec Deck Flies
160 x 10
200 x 8
160 x 8

SS w/

Cable "Arnold Flies" (No idea how to describe, the ones where you bend at the hip and your torso is horizontal to the floor)
95-115 x 10-12

Tricep Rope Pushdowns
90 x 2 x 12

Tricep Finisher - Single-arm Overhead Cable Extension
40 x 8 into 30 x 8-9, failure burnout set

[Anthonyxavcx]

Solid leg day! 4th day in a row, going to push it to 6 - I don't plan on doing this again lol but when in Rome


6/28/18 - Legs

High Bar Squat
Warmups - Stretching, rolling, bar x 5
95 x 5
135 x 4
175 x 3
205 x 2
225 x 1
- belt on -
255 x 1
Decided to try an AMRAP here, I did a few sets of 5 earlier this week
255 x 10 - Felt good! ~9 RPE, maybe lower but pretty close. Interesting I used flat shoes today and it felt GREAT.

Front Squats
Attempted a few sets at 135, felt like I was gonna pass out lol. So said **** it

Leg Press
2 pps x 8
3 pps x 8
4 pps x 8
5 pps x 8
5 pps x 5 into 4 pps x 5 into 2 pps x 15 drop set

Single-leg Hamstring Curl
1 pps x 12
1 pps x 10

SS w/

Single-leg Quad Extension
80 x 12
70 x 12

Sweating my balls off from the AMRAP squat set all the way to the end, looked like a wet t-shirt contest at the Big Girl's Club by the time I was done lol. Happy with today's performance! Push tomorrow.

[Anthonyxavcx]

First day of the new job!! Feeling pumped brahs.

Recent lifts:

Bench:
225 x 3 x 10 on my high rep, touch-and-go bench day a few weeks back. PR! Longtime goal.
285 x 2 competition bench. 15 lb PR I think? All-time competition bench PR is 295 for 1. Think I can beat that soon.

Squat:
Feeling off lately, hurt my hip flexor somehow over the 4th weekend.
315 x 2 followed by 255 x 2 x 5 on heavy day
295 x 1 followed by 245 x 3 x 6 on moderate day

Deadlift:
I'm practically not deadlifting but the last 2 times I pulled were PRs, one a match and one a new:
405 x 10 conventional - Ties PR
315 x 20 Sumo - Lol not sure I've ever done a set of 20 on any deadlift, coulda done more tbh

Focusing on cutting for the next few months!

Starting weight: 230 (Probably 228 or less after bloat dies down)
Goal weight: 205
Target weight-loss rate: 1-1.5 lb/week
Target cut duration: 16-25 weeks

Calories: 2000-2400
P: 180-220
C: 150-300
F: ~60

Time to get diced again brahs. It's been a few years but I can still do it, god damnit, and I'm gonna prove it.

[Heisman2]

What's the new job?

I've never done more than 10 reps on a set of a deadlifts (I've also never pulled sumo), do you feel the emphasis on different muscles changed throughout the set?

Do you plan to change up your routine at all while you're cutting?

[Anthonyxavcx]

What's the new job?

I've never done more than 10 reps on a set of a deadlifts (I've also never pulled sumo), do you feel the emphasis on different muscles changed throughout the set?

Do you plan to change up your routine at all while you're cutting?

Hey man - I'm in software sales, since October 2014 - New job is same title as my old one (Account Executive) at a new company, ZoomInfo. Pretty pumped about it.

On the deadlift question, I'm not sure - I don't think I noticed much difference between the 8th and 18th rep, to put it that way. But I was winded for sure.

Generally I wouldn't change much when cutting, I'd just expect to PR a bit less often and be a little bit less aggressive. Right now I'm starting a higher rep, "hypertrophy block" if you will. The plan is to start relatively light & easy on the movements (3 x 10 squat for example) and slowly add sets and weight over time, always staying in the 8-15 rep range on the main lifts. I'll do that for a month or two and then maybe change it up for more of a "strength block".

7/10 Weigh-in "low" - 228.2

7/9 - Legs

High Bar Squat
Warmups
205 x 10
205 x 10
- belt on -
205 x 11 - Lol I've done a set of 20 recently but I didn't have the mental juice yesterday to go balls out so I settled for a quick and easy 10, with a paused 11th rep

RDL
135 x 5
225 x 3
225 x 2 x 5
225 x 2 x 10 - Lower back was feeling sore, but by the first set of 10 it was better

Leg Press
2 plates x 12
3 plates x 12
4 plates x 12
4 plates x 12, drop set to 2 plates x 12

Quad Extensions
3 sets, 3rd was a drop

Good lift at my new gym near the office - Place is pretty dope. Vid of the first set of 205 x 10 below:

[Anthonyxavcx]

Real quick lunch workout today, got roped in to an event downtown tonight so can't lift after work. Good session though! Much faster pace than normal, less rest time


7/10 - Pull

Underhand Lat Pulldowns
Warmups
140 x 2 x 8

Switched handle:

Neutral-grip Lat Pulldowns
140 x 8
160 x 8
140 x 8
100 x 10 - This grip feels PERFECT - Weird how some gyms just have that perfect machine/attachment/barbell lol. Loving this new gym.

DB Row
50 x 10 - Holy **** why did these feel so heavy? Lol, took a normal rest period after this, lats were pumped as hell
50 x 10

Isolateral Row
1 plate x 15 - Didn't like this machine, moved on

EZ Bar Curl
25 per side x 10
35 per side x 8, 10
25 per side x 12

SS w/

Face Pulls
42.5 x 2 x 10

Seated DB Curls
30 x 12
30 x 6

SS w/

Seated DB Lateral Raises
15 x 2 x 12

Think that was it - Real low volume overall lol. Did my best today, at least I should be fresh for my next lift whether that's tomorrow or Thursday

[Anthonyxavcx]

Fun lift tonight, hit legs and didn't squat 0_0


7/12/18 - Legs

Hack Squat
Warmups
1 plate per side x 2 x 5
2 plates x 2 x 5
3 plates x 5 - Felt solid
2 plates x 10
1 plate x 12, constant tension on quads and no locking out. Big fan of this machine, haven't used a hack squat in years

DB Bulgarian Split Squats
BW x 6
35lb DBs x 2 x 8

1L Quad Extensions
85 x 12
65 x 12
85 both legs x 10 with some holds and real slow negatives

SS w/

Seated Hamstring Curl
140 x 12 - Was gonna do 2 more sets but some old man took the machine lmao. Somehow found the first seated hamstring curl machine I've ever liked... love this new gym

[Anthonyxavcx]

Slacking on posting but workouts have been solid. Food too, no bad days or anything but I think I need to cool it with the Chipotle and whatnot, even though I'm getting low calorie ****. I need to see some results to validate my calorie/macro **** before I start eating that stuff routinely.

Average for the week: 228.7

Legs today!

[Anthonyxavcx]

2 good lifts to log


7/16/18 - Lower Power

High Bar Squat
Warmups
135 x 3, tempo squat on 3rd 3-0-3
175 x 3, same deal
225 x 2
- belt on -
265 x 1
285 x 5 - Unexpected PR!
265 x 2 x 5 - First set was harder than the 285, sometimes I still forget how much focus is a factor in lifting

RDL from floor
135 x 5
225 x 3
315 x 3
365 x 1
405 x 3 - Really bad idea lol, didn't have this yesterday
315 x 2 x 5 - Felt pretty much perfect on these though lol. No straps or belt

Hack Squat
Warmup x 0, 1 plate per side
2 plates per side x 2 x 10

Quad Extensions
4 sets - Top was 210 x 10, last was a drop set of ~20 reps

SS w/

Seated Hamstring Curls
145 x 10
175 x 10
190 x 8

Very happy with the lower lift, the squat PR was a nice surprise



7/17/18 - Upper Power (AM lift)

Bench (touch and go)
Bar x 2 x 10
135 x 8
185 x 5
210 x 2 paused
235 x 1 paused
255 x 1 paused - Felt heavy, decided to hit some sets of 8 touch and go instead of going for a new 5rm here
235 x 8
235 x 7
235 x 8, pause on 8th - Very happy with how bench felt today! Pleasantly surprised since this was 7am

Lat Pulldowns
140 x 8
160 x 8
140 x 2 x 10

SS w/

Plate-loaded Shoulder Press
1 plate x 10
1.5 plates x 2 x 10

Seated Cable Row
120 x 2 x 12

SS w/

Rope Tricep Pushdowns
~50 x 3 x 12

Standing DB Curls
35 x 10
45 x 10
45 x 9
30 x 10

SS w/

DB Lateral Raises
15 x 12, 6, 6 (very minimal rest, 10-15 seconds)

[Anthonyxavcx]

New weigh-in low 3 days in a row, finally starting to roll!

7/20/18 - New weigh-in low:225.6

Logging last night's workout, don't think I've ever done quads and chest together before lol. Didn't love it tbh but only because my chest was still sore from Tuesday:

7/19/18 - Quads and Chest?

High Bar Squat
Warmups
215 x 2 x 10
225 x 10 - Felt good, up from 205 x 3 x 10 2 weeks ago

Single-leg Leg Press
Warmups
1 plate per side x 2 x 8

DB Incline Bench (very slight incline)
80 x 5
90 x 5
100 x 5 - Sucked, chest much more sore than I anticipated lol
90 x 10

Incline Hammer Strength Press
1 plate x 10
1 plate + 25s x 2 x 10

Hack Squats
Just messed around, 2 x 10 with 1 plate per side

Quad Extensions
Only 1 warmup set and 1 real set before someone stole the machine again lmao

Fake "Dips" pushing down on the assisted pullup pad
2 x 15, slow

Cable Flies
1 x 20 to finish up

Good workout overall, besides the fact that I realized I lost my ****ing SBD belt. Had it for squats on Monday, apparently I left it at the gym and one of the trainers saw it lying around on Wednesday. Nowhere to be found now... really hoping I can get it back somehow.

[Heisman2]

Good stuff; I'd ask all the gym employees if they have found the belt. They may be keeping it behind the desk.

[Anthonyxavcx]

Good stuff; I'd ask all the gym employees if they have found the belt. They may be keeping it behind the desk.

Definitely - I did ask a few, will keep asking as I see others working =/

Seriously low weigh in at 224.0 yesterday! Slept in til 12 to be fair, lol. Had a great shoulders and arms day, don't feel like logging it lol.

Went out with my buddy afterwards, got pretty drunk and had I guess a cheat day, woke up at 228.0 today lol. Average for the week should be notably lower than last week which is what matters.

[Anthonyxavcx]

Fukkin weighed in at 232.2 this morning brahs 0_0 Serious bloat from Saturday night's shennanigans.

All good, should be back down in 2 days. Average weight for this past week went up a bit given the last 2 weigh-ins but still came in at 227.5, versus the previous week's average of 228.7.

Legs in a few hours

[Anthonyxavcx]

Back to 228 this morning, should be hitting 225s by EOW. Solid leg day yesterday:


7/23/18 - Legs

High Bar Squat
Bar x 10
135 x 5
185 x 3
205 x 5
- belt on -
235 x 5
275 x 1
295 x 1
315 x 3 - Technically my buddy started to help me up on the 3rd rep but I had it, was definitely an RPE 10 though lol. Sort of disappointing because everything prior was so easy, but I am not used to heavy weight right now, so all good.
275 x 2 x 3

Leg Press
2 pps x 10
4 pps x 10, 12, 12

RDL
135 x 8
225 x 5
275 x 2 x 10

1L Quad Extension
50 x 15
70 x 12
70 x 6