1 Year to leave "Do I even lift?" Status.

[Gibb1991]

Hit shoulders with my friend today after buying a dog and a cat for my mom lolz (pics tomorrow). First session with shoulder feeling almost 100% better, just some slight weakness on the one side and pain now and then but nothing major, so it was a decent one.

Shoulders

DB shoulder press (used a incline bench at like 80 degrees rather than 90 to try and protect my shoulders a bit)
30 lbs x 20
40 lbs x 10 (last time capped out at 8)
45 lbs for 4x8 (small spotting on the 7th and 8th rep on the last two sets but not much)
50 lbs x 7 (5 on my own, 2 with spotting)
Surprised I hit the 50s so well after all that. Next time I'll do the warm up sets and used 50s for 4x8

Arnold press
30 lbs 3x8
30lbs 1x6
Exhausting after all the DB pressing

Lateral raises
15s x 20
20 x 20
25 lbs 3x15
30 lbs 1x10

Face pulls
No idea on weight since it's not marked, but 4 sets of 10-15 strict as phuck form

BB shrugs
135 lbs 2x20
Hands shredded up so no strength left, wrapped a paper towel around the bar too

Up right rows
80 lbs for 6, 4, 2
50 lbs for 10

I messed around with some small super sets while waiting for my friend to finish his sets but nothing worth logging. This was a great shoulder day compared to the last month. Gonna roll with the 4x8 for a bit to protect myself, but I want those phucking 60s bad, not rushing this time though.

Oh, and my back is fried today, gotta keep this up. Legs tomorrow if I get enough studying done tonight.

EDIT

Inspirational music for the night

[CollegeTuss14]

FUUUARRRRKKKK. Macklemore and Ryan Lewis FTW. I remember hearing their mixtapes for the first time a few years ago and knew they'd make it big some day. Keep smashing them weights kid. I'll be following along and stopping in.

[Gibb1991]

FUUUARRRRKKKK. Macklemore and Ryan Lewis FTW. I remember hearing their mixtapes for the first time a few years ago and knew they'd make it big some day. Keep smashing them weights kid. I'll be following along and stopping in.

Thanks bro, you came in to the log just as I'm getting over a shoulder problem, had three great sessions in a row.
Took a major rest day today and to study for my exam tomorrow and try to recover from the last two work outs, my back is full out tender still from the high rep deads and that hammer strength machine. Leg day tomorrow night, working on 195 for 3x10 now. I feel I haven't been going hard enough on legs lately though so I wanna find an additional exercise or something to finish them off better if anyone has ideas I'm open to suggestion (no leg extensions)

[CollegeTuss14]

I usually do some front squats or use the hack squat machine to target my quads after I do regular barbell back squats.

[Gibb1991]

I usually do some front squats or use the hack squat machine to target my quads after I do regular barbell back squats.

Was thinking front squats now that my shoulder is healthier. Right now its squats, leg press, walking lunges. Can't do most isolations because it just kills my knees. Worth a shot.

[Gibb1991]

Mixed emotions with this workout, hit most the reps I wanted on squats, improved on leg press, but when I started my lunges I had a shooting, ripping pain in my left quad so I said phuck it and went to abs. A lot of ab work today so kind of made up for it.

Legs and abs

Squat
Bar x 20ish
135 x 12
195 for 8, 8, 4, 5
135 x 4
That shooting head ache from last week? Didn't really go away (doctors appointment on tuesday next week) but it got really bad again on that first set of 135, calmed down a bit so I just went for it. Still scary but I hit two sets of the 4 sets of 8 I wanted.

Leg press
4 plates- 15, 15, 10

Lunges
60 lbs - One set then pain

Decline sit ups
25 lb plate x 13
35 lb x 10 >>> 25 lb x 5
25 lb x 8

Cable crunches
120 lbs for 3x20- I would have hit failure at 22 - 24 so very close to my max on this

Well not a lot on abs but good volume and contraction.

[MilkBender]

why no leg extensions? I remember recently my lower back wasn't up for squatting so I just did 8 sets of extensions (usually only do 3-4) and I could barely walk lol

[Gibb1991]

why no leg extensions? I remember recently my lower back wasn't up for squatting so I just did 8 sets of extensions (usually only do 3-4) and I could barely walk lol

Whenever I do them my knees just hurt really badly, I even tried them last week with very light weight and it killed my knees. Squats, leg extensions, and lunges kill my legs, wanted to get some front squats in after lunges last night but it was a very sharp pain in my quad.

[Gibb1991]

Head ache is still around, sucks man. Chest day though.

Chest

DB flat bench
30s x 25
40s x 15
60s x 10 PR [was goal for the day], 8, 7,6 >>>> 50s x 4- chest was totally done after that last set of 6 apparently.

Incline hammerstrength machine
45 + 10 lb plate- 8 [Possible PR], 6 >>> 45 lb plate x 4
45 plate x 6

Decline bench
55s x 6,5

Cable cross overs
45 lbs x 15 [PR], 12, 9
35 lbs x 10

Hit the flat bench that I wanted, almost dropped the weight on my face on the 8th rep though lol.

Quoting my last chest workout as a frame of reference for myself to compare, nothing more.

Chest Day

DB bench
40s x 20- nice and slow and controlled
50s x 10
60s for 10, 8, 6,6, 5- I was mad I couldn't get at least two sets of 10, and then the 6 on the third straight pissed me off so I added a fifth set to blast it a bit more

Incline DB- First time doing these seriously in a few weeks, maybe a month since my shoulder is much better so felt awkward
50s for 3x5
30s x 3- so burnt out

Incline hammer strength
55 lbs- 6, 5, 4

Decline
50 lbs x 6,5

Cable cross overs
45 lbs - 10, 10, 10
30 lbs- 8

Dips
3 reps lol. Shoulder still doesn't like these and I was exhausted

Cable push downs
Don't know weight, went to failure every set- 17, 8, 7, 15

SKull crushers
60lbs x 2 reps

I realized I burnt out my triceps on the benching and the push downs so im just saving them for an arms day later this week.

Not satisfied with the lack of progress on the flat, was hoping to hit 3x10 so I could do 65s next week.

[CollegeTuss14]

How's the headache brah? Still there?

[Gibb1991]

How's the headache brah? Still there?

Whenever I exert myself hard and then randomly, gets really bad too. Doctors appointment Tues at 245 (note to self). Regardless, back tomorrow, 255 for 3x8. I want to make a 315 attempt just before or after new years, I think I can get it. Frumpy said he got it when doing 225 for 8-10, I can do that for like 15 for sure so I'll be real disappointed if I don't hit my goal.

EDIT

Just did the final tally on and realized I ate 40 grams of fiber today... Tomorrow will be intense poop wise.

[Gibb1991]

Was pissed about the dead lifts today since that's my focus as always. Woke up from a nap after my exam this morning, took a pre workout and went to the gym, so like no carbs in me which seems to be a big factor when I work out. Made up for weakness with volume though.

Back and abs

Dead lift
135x 10
225 x 8 ( was a struggle so I new today was going to be hard)
255 x 5, 3
-At this point it felt like I was straining my lower back way to much and just not worth risking flaring up my old lower back injury, could already feel it slightly.

Chin ups
8 , 6, 5, 4?, 4?, 2?
I did 5 or 6 sets here, the last three were sets of like 3-4 reps. I counted them but the workout was 6 hours ago so not sure.

Cable row
12 plate x 15
17 plate x 3,5, 4
15 plate x 8, 6
13 plate x 12

Hammer strength low row
1 plate x 12
1 + 25 x 10
2 plates x 6-8
1 +25 x 8, 6

BB under hand row
115 - 2x8
-Grip was done, last reps on these sets were dirty anyways

Went looking for a lat pull down machine but couldn't find any downstairs, ventured upstairs and there was none, so I decided to super set low rep pull ups with ab work.

Pull up
4, 4, 3
*3, *3, *2, *2,*2

Decline sit up
25 lbs x 12
*super set pull ups
35 lbs x 8 >>>25 lbs x 8
*super set pull ups
35 lbs x 6 >>> 25 lbs x 8
*super set pull ups
25 lbs x 8

Cable crunches
120 lbs for 3x20
*sets of pull ups between

To be honest it could have been more micro pull up sets, I was blasting the last of my backs strength out of me.

[MilkBender]

how do you do 4 pullups but only 8 chinups? I can only do 3 pullups but chinups are over 10 and that's all fresh, when I do no back work before

Whenever I do them my knees just hurt really badly, I even tried them last week with very light weight and it killed my knees. Squats, leg extensions, and lunges kill my legs, wanted to get some front squats in after lunges last night but it was a very sharp pain in my quad.

that sucks, so basically you can't work your quads much huh. sitting back more on squats took some pressure on my knees (not that I squat anymore lol)

[Gibb1991]

how do you do 4 pullups but only 8 chinups? I can only do 3 pullups but chinups are over 10 and that's all fresh, when I do no back work before



that sucks, so basically you can't work your quads much huh. sitting back more on squats took some pressure on my knees (not that I squat anymore lol)

I squat relatively deep, not ass touching floor but I get well below parallel and it doesn't usually bother my knee.
As for chin ups I'm really not sure, I've hit 10 pull ups fresh recently (best was 14 in the summer before trying to gain weight) but chin ups are just difficult for me. I think it might be because I've never ever done them before, strictly done pull ups.

Oh, and the 4 pull ups are at the end of my back work out after 4 sets of chins, 4 sets of cable rows, and 4 sets of a machine row and some dead lifts lol... I can hit a lot more than 4, I was just doing these to kill back. Hoping to be sore as phuck tomorrow, already feeling tight in my back so probably.

[Rog447]

We got an Optimum Nutrition Sponsored Athlete up in this bitch! Lol, I've looked around your journal before, some insane workouts in their. 405 SLDL for reps deserved a rep

Haha! Did some deads today also ! Hope the exertional headaches go away, keep us posted on what the doc says.

[MilkBender]

I squat relatively deep, not ass touching floor but I get well below parallel and it doesn't usually bother my knee.
As for chin ups I'm really not sure, I've hit 10 pull ups fresh recently (best was 14 in the summer before trying to gain weight) but chin ups are just difficult for me. I think it might be because I've never ever done them before, strictly done pull ups.

Oh, and the 4 pull ups are at the end of my back work out after 4 sets of chins, 4 sets of cable rows, and 4 sets of a machine row and some dead lifts lol... I can hit a lot more than 4, I was just doing these to kill back. Hoping to be sore as phuck tomorrow, already feeling tight in my back so probably.

do you like pullups better than chinups? I get much better mmc with chinups but I want to get a wider back, since I could finally do around 2 pullups I think maybe it's time to switch

[Gibb1991]

Haha! Did some deads today also ! Hope the exertional headaches go away, keep us posted on what the doc says.

**** man, now that you mention it, I don't think I had a head ache today, but I did take it relatively easy (nothing compares to how I feel when squatting or dead lifting and going for a PR, all this accessory work I did today is like a day off in comparison). However, I do have a headache right now in the same spot as when I exert so I'll still keep the appointment.

do you like pullups better than chinups? I get much better mmc with chinups but I want to get a wider back, since I could finally do around 2 pullups I think maybe it's time to switch

Uhh I just always thought that pull ups would give me a good back and chin ups were for biceps, found out recently I was wrong in thinking that so I gave chins a try, now I really feel it in my lats so I'm working on getting those up to par. Enjoyment wise? Definitely enjoy pull ups more, but just because I can do them more easily than chin ups.

I really like what I've been doing this last week or two with choosing one compound and just hitting it hard for a lot of sets/ reps before moving to accessory work. My chest still looks pumped from the 5 sets of DB bench two days ago, and last time I did deads (before this crap session) my back was sore almost until the next session. Tomorrow is shoulders so I'll try to keep this up with 4-6 sets of DB press before accessory **** as long as the bad shoulder doesn't disagree with me.

EDIT

Btw, what I did to get my pull ups to higher numbers was to do a lot of phucking pull ups. Like, do multiple sets until you hit 10 reps (I choose 10 for you cause you can only do 2, I was able to do 4-5 when I started doing this so I went to 20). At first every set was to failure but once I could do like 6 or 7 I would do sets of 5. Then I raised it to 30 total, 40, 50 is where I stopped and just tried to get it in as few sets as possible.
After I hit the dead lift goal I'm gonna switch it up and make barbell rows the main lift for a while with pull ups being my second priority or stick with chins maybe. What's your back routine right now Mike?

Edit edit

Hate to keep blogging, but I started this log with arms under 13.5 inches cold flexed, tonight they are just under 14 in the right and 13. 75 on the left (makes sense since that's the bad shoulder and I use it for less reps on most things). This is really promising, I'm so tempted to cut but seeing things change like this and lifts go up is encouraging.

[Gibb1991]

Big day today at the gym, went in with a goal of 4x6 with 50 lb db's for shoulder press, didn't get it, but got close. Had an hour left till the gym closed so I hit arms while I was there. Eating spagetti, steak stew and a protein shake as I type this for optimal gains.

Shoulders / Arms

DB press
30 lbs x 20 (didn't go up as easy as last time)
50lbs x 6, 6, 5, 7 (light spotting for 2 reps), 3
40 lbs x 3
- Just didn't have it in me at this point decided not to wear myself out with drop sets today

Arnold press
35 lbs x 6, 6, 4

Lateral raises
25 lbs x 15>>> 15 lbs x 12
25 lbs x 15>> 15 lbs x 10-12
25 lbs x 15 >> 15 lbs x till failure
25 lbs x 12 >> 15 lbs x till failure
30 lbs x 8- 10 (last two reps were dirty so almost not worth counting)

Machine press
70 lbs 2x 10 super slow and controlled

Barbell curls super set rope pull downs
70 lbs x 8 ----> 15+ reps (Just go by number of reps, assume till failure or one less, weights changing)
70 lbs x 5 FIFTEEN SECOND REST x 3 ------>12 reps
70 lbs x 3 -----> 8 reps
50 lbs x 10 ----> 12 reps (drop set)

DB curls alternating super sett dips
35 lbs x 6 >>> 30 lbs x 6 >>> 25 lbs x 10
10 BW dips
35 lbs x 6 >>>30 lbs x 6 >>>25 lbs x 10
10 BW dips
35 lbs x 6 >>> 30 lbs x 6>>> 25 lbs x 10
10 BW dips
10 BW dips

Close grip bench
95 lbs x 10
115 x 6, 8
95 lbs x 10

2 x 10 dips

DB shrugs
55 lbs 2x10

Big long workout. Would have done close grip chin ups but my lats are to sore.

[Gibb1991]

Surprised how sore my biceps are today, I think the PR on barbell curls hit them good, then the drop sets. No workout today because my final midterm is tomorrow. So excited for the two weeks off, hoping to get in some PRs, hit the mystical 315 on dead lift, got my doctors appointment tuesday to see if we can do anything about this head ache.

[Gibb1991]

Update on what the doctor said today:

So basically he thinks I over strained a muscle in my upperback/neck area, doesn't think it's a major nerve problem or anything so I'm relieved. Told me to stay away from shoulder pressing movements, pull downs, and anything that is going to work my upperback/neck. He even said to avoid squatting for now because that's how this started and its probably from having my hands behind my head and my neck coming out of line, so he said to lower the weight and work on form after the back is all better (sees very knowledgeable on exercise actually).
So how will this affect my training? I really don't want to take any time off, I wrote my last exam yesterday and I was looking forward to having time in the gym so I'm gonna work around what he said. I'm just skipping squats for now, why risk it? And I won't do any pull downs or pull ups or even barbell rows but I think cable rows to the abdomen would be fine and machines like the hammer strength one. I'll play with dead lifts and see whats up. Just do raises on shoulder day.
No stopping over this, I'll work with it. Chest day today, shouldn't be affected by my upper back.

[Gibb1991]

Quoting my last chest workout as a frame of reference for myself to compare, nothing more.

Chest Day

DB bench
40s x 20- nice and slow and controlled
50s x 10
60s for 10, 8, 6,6, 5- I was mad I couldn't get at least two sets of 10, and then the 6 on the third straight pissed me off so I added a fifth set to blast it a bit more

Incline DB- First time doing these seriously in a few weeks, maybe a month since my shoulder is much better so felt awkward
50s for 3x5
30s x 3- so burnt out

Incline hammer strength
55 lbs- 6, 5, 4

Decline
50 lbs x 6,5

Cable cross overs
45 lbs - 10, 10, 10
30 lbs- 8

Dips
3 reps lol. Shoulder still doesn't like these and I was exhausted

Cable push downs
Don't know weight, went to failure every set- 17, 8, 7, 15

SKull crushers
60lbs x 2 reps

I realized I burnt out my triceps on the benching and the push downs so im just saving them for an arms day later this week.

Not satisfied with the lack of progress on the flat, was hoping to hit 3x10 so I could do 65s next week.

Quoting for comparison.

So today was supposed to be leg day but the doctor said no barbell squat, and I wasn't in the mood for a machine workout (although I know I'll have to for a week or two) so I did chest with my friend. Hit my rep goals for the most part but wore myself out on the first exercise.

Chest

DB bench
30s x 15
40x 15
60s for 10, 10, 8, 8, 8,
65s x6
40s x 8

DB incline
50s x 5 (dirty set)
40s x 7
Shoulder was not feeling this after all the benching before

Incline hammerstrength
45 for 3x12

Low cable cross over (so pulling upwards instead of down)
I'm not even going to record the sets or reps because I phucking hated this. I couldn't feel it in my chest and it felt like a shoulder workout.

Machine flies
4 sets of 10-12 I'm not sure how the weights on the stack work.

Close grip bench
115x 6
95 x 7, 7,

Dips
6, 6

Overall feeling about the workout: Very satisfied with the flat bench which was my priority since I feel it in my chest more than anything else anyways so now I can go for 4x10 with 65s. The incline was disappointing but after all that volume what can you do. Decent workout just wish I had rested more for those inclines or switched to decline.

[MilkBender]

lol that feel when a lot of sets on bench and you're too fatigued for anything else


also were your shoulders rolled forward on the low cable crossovers? I get a nice pump from that but I have to make sure my shouders are locked back. same for every chest exercise

[Gibb1991]

lol that feel when a lot of sets on bench and you're too fatigued for anything else


also were your shoulders rolled forward on the low cable crossovers? I get a nice pump from that but I have to make sure my shouders are locked back. same for every chest exercise

Hmm I'll keep that in mind next time. I had never done it before but the cables that were available you couldn't switch to an upper set. But ya man, I burned myself out on flat bench, was sort of on purpose, I wanted to hit the chest as hard as I could with that exercise because I honestly already feel like my chest is thicker from doing these.

It's good to be progressing again though, I was progressing last week on this lift but the slowness of the progress was annoying me. Annoyed more now that the doctor suggest I not doing any over head or upper back work, but if I let the injury just stay there it could get worse and take me out of the gym even longer... not sure boys.

[Gibb1991]

Was pissed about the dead lifts today since that's my focus as always. Woke up from a nap after my exam this morning, took a pre workout and went to the gym, so like no carbs in me which seems to be a big factor when I work out. Made up for weakness with volume though.

Back and abs

Dead lift
135x 10
225 x 8 ( was a struggle so I new today was going to be hard)
255 x 5, 3
-At this point it felt like I was straining my lower back way to much and just not worth risking flaring up my old lower back injury, could already feel it slightly.

Chin ups
8 , 6, 5, 4?, 4?, 2?
I did 5 or 6 sets here, the last three were sets of like 3-4 reps. I counted them but the workout was 6 hours ago so not sure.

Cable row
12 plate x 15
17 plate x 3,5, 4
15 plate x 8, 6
13 plate x 12

Hammer strength low row
1 plate x 12
1 + 25 x 10
2 plates x 6-8
1 +25 x 8, 6

BB under hand row
115 - 2x8
-Grip was done, last reps on these sets were dirty anyways

Went looking for a lat pull down machine but couldn't find any downstairs, ventured upstairs and there was none, so I decided to super set low rep pull ups with ab work.

Pull up
4, 4, 3
*3, *3, *2, *2,*2

Decline sit up
25 lbs x 12
*super set pull ups
35 lbs x 8 >>>25 lbs x 8
*super set pull ups
35 lbs x 6 >>> 25 lbs x 8
*super set pull ups
25 lbs x 8

Cable crunches
120 lbs for 3x20
*sets of pull ups between

To be honest it could have been more micro pull up sets, I was blasting the last of my backs strength out of me.

Quoted for side by side.

Took the week off if you hadn't noticed, the doctor's advice was taken and I feel great and I phucking killed it today. Remember my goal of 315x1 dead lift before new years?

Back/ abs

Dead lift
135 x 8ish
225 x 6
265 x 3
295x1 - went up so easy, I knew I would get this
315x 1 - I was shaking a bit but it went up smooth, held it, put down nicely
225 x 10

Hyper extensions
BWx 30- friend wanted to do this because he feels he needs more direct lower back work

Chin ups
BW x 10
BW + 10 lbs x 6, 5, 3
BW x 4
-Big improvement from last time considering I was doing sets of 6 with BW. Just wanted to try it and see if I could and I surprised myself

Cable row
17 plate - 8, 8
18 plate x 6 >> 16 plate x 4>> 13 plate x 6>> 10 plate for 12

Machine pull over
One set of 12- Wanted to try it since my friend's forearms were destroyed and I thought it would help, he hated the motion though

Hammerstrength low row
1 plate +25 x 10 each hand
1 plate + 25 x 8 >>> 1 plate x 12 for 2 sets (double set of the drop set
-I did a few sets of 8-10 with the chest supported t bar row in between-> 2 plates

Decline weighted sit up
35 lb plate x 10>> 25 lb plate x 8>> BW x 6?
35 lb plate x 6>> 25 lb plate x 6>> BW x 0- failed on that last one

Cable crunches
120 lbs - 3x20

Solid as phuck workout. Hit my goal, hit the lats hard, did weighted chin ups for the first time. Felt great.

Friend and I made a bet about who can get visible abs without flexing first, he doesn't lift and is doing p90x to get his abs, I'll just cut and lift, nice slow cut of course since I don't think I need to cut for nearly as long as him regardless. So January 1 I'll do a cut since I was thinking about it anyway, to soft in the middle but my shoulders are meatier and my chest too and I think it will show better if I loose some of this fat.

[Gibb1991]

Quoting for comparison.

So today was supposed to be leg day but the doctor said no barbell squat, and I wasn't in the mood for a machine workout (although I know I'll have to for a week or two) so I did chest with my friend. Hit my rep goals for the most part but wore myself out on the first exercise.

Chest

DB bench
30s x 15
40x 15
60s for 10, 10, 8, 8, 8,
65s x6
40s x 8

DB incline
50s x 5 (dirty set)
40s x 7
Shoulder was not feeling this after all the benching before

Incline hammerstrength
45 for 3x12

Low cable cross over (so pulling upwards instead of down)
I'm not even going to record the sets or reps because I phucking hated this. I couldn't feel it in my chest and it felt like a shoulder workout.

Machine flies
4 sets of 10-12 I'm not sure how the weights on the stack work.

Close grip bench
115x 6
95 x 7, 7,

Dips
6, 6

Gym closed tomorrow, wanted to get the most important day of the week in.

Chest/ **** tricep workout

DB flat bench
45 lbs x 15
55lbs x 10
65 lbs x 8, 8, 8, 8

Incline Barbell bench
95 lbs x 7, 10 - First set was not long after my last set on flat
115 x 7, 6

Decline DB bench
60 lbs x 6
55 lbs x 7, 9

Dips
6, 3

Skull crushers
70 lbs x 2
45 lbs 2 x 12

Pull downs
3-4 sets of low ass reps with super low weight... my triceps were done from benching already

Overall? I hit my goal on flat bench easy, hit what I think is a PR on incline barbell, and got in a lot of sets of benching. Not bad.

[MilkBender]

nice 315 deadlift


you know your log was started on 06/06/12, mine was started on 09/09/12? weird

[Gibb1991]

nice 315 deadlift


you know your log was started on 06/06/12, mine was started on 09/09/12? weird

Lol, that's actually pretty cool. Ya man, started it the day after my birthday with the goal of looking like I lift by the next birthday. I already get people telling me I look like I workout on a regular basis, hoping this cut will bring it full circle since I know my shoulders, back, and chest all got a bit thicker so when I cut again I should look better than ever (remember the first several months of this log were cutting still, bulked for since late August).

[Gibb1991]

No wonder I couldn't hit triceps with any strength yesterday, there sore as phuck right now and have been since I woke up.

Merry Christmas bros, I really appreciate you guys that have been following my log. Hope you follow me into the new year and from their on.

[Gibb1991]

Garbage workout, possibly due to having ate nothing but crap yesterday and the day before (day christmas mass bulk) and saving calories today for dinner with my dad tonight, or because I took a week off of shoulders for a muscle strain that might sort of still be in effect.

Shoulders / bit of triceps

DB press
30s x 20
50s for 7, 5 , 4
40s for 5

Lateral raises
15lbs x 20
30lbs for 2x15
15 lbs x 15

Hammerstrength behind the neck press
45 lbs for 10, 6, 5

Rear delt raises
15 lbs x 20
25 lbs x 15, 15
Face pulls
3 sets of 10-15

Rope push downs
3 sets of 10ish

Dips
12, 12, 6, 6

[MilkBender]

Lol, that's actually pretty cool. Ya man, started it the day after my birthday with the goal of looking like I lift by the next birthday. I already get people telling me I look like I workout on a regular basis, hoping this cut will bring it full circle since I know my shoulders, back, and chest all got a bit thicker so when I cut again I should look better than ever (remember the first several months of this log were cutting still, bulked for since late August).

nice, strong log title to goal ratio. I hope my cut will do the same, people look bigger when they're leaner