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  1. #61
    Registered User Kameronn's Avatar
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    Squats
    195x6 @6.5
    195x6 @6.5

    Really unsure if this is how its suppose to be, I'll ask Izzy soon.

    Bench Press
    145x6 @6.5
    140x6 @6
    140x6 @6.5

    Feels like I am benching the bar tbh.

    Deadlift
    245x6 @6.5
    235x6 @6.5
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  2. #62
    Registered User Kameronn's Avatar
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    Week 1 of PNP3, Week 12 of Cut

    164 bodyweight, 12.1% bodyfat.

    Squats
    200x6 @7
    190x6 @6.5
    190x6 @6.5
    190x5 @7

    Starting to see how RPE scale can be a problem with low motivation.

    Bench Press
    150x6 @6.5
    140x6 @6
    140x6 @6.5
    140x5 @7

    Learned new foot placement to keep ass on bench, but it makes the eccentric awkward. Will work on it seeing as I'm at such sub max weight.

    Deadlift
    250x6 @6.5
    235x6 @6.5
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  3. #63
    Registered User Kameronn's Avatar
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    Paused Squats
    150x6 @6
    150x6 @6.5

    Overhead Press
    95x6 @6.5
    95x6 @7

    Experimenting with grip on these since its lightweight.
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  4. #64
    Registered User Kameronn's Avatar
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    Squats
    202.5x6 @7
    190x6 @6.5
    190x6 @7


    Bench Press
    152.5x6 @8
    145x6 @8

    Blah bench felt foreign. Whatever.

    Deadlift
    255x6 @6.5
    245(?)x6 @6.5

    Idiot loaded other side of bar wrong lol
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  5. #65
    Registered User Kameronn's Avatar
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    Going to start logging GPP days.

    Straight Leg Calf Machine
    200x12
    200x12

    T-Bar Rows
    70 x 7 min

    Hammer curls
    30 x 7 min

    Face Pulls
    2x20

    Kneeling Cable Crunches
    7 min

    HIIT
    Pushups
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  6. #66
    Registered User Kameronn's Avatar
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    Week 2 of PNP3, Week 13 of Cut
    164 still, 1800 cals now. 11.5%


    Squats
    205x6 @7
    195x6 @6.5
    195x6 @7

    Dropping into hole a little more explosively.

    Bench Press
    155x6 @8
    145x6 @6.5
    145x6 @7
    145x6 @8

    Learned some good mental cues like meet ribs with bar, elbows under bar, and feet straight heels down. Will try to remember.

    Deadlift
    255x6 @6.5
    245x6 @6.5

    Repeated weight.
    Last edited by Kameronn; 11-11-2014 at 06:26 PM.
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  7. #67
    Registered User Kameronn's Avatar
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    Paused Squats
    152.5x6 @6
    152.5x6 @6.5

    Overhead Press
    97.5x6 @6.5
    97.5x6 @7.5

    Chin ups 2x6, Seated and straight leg calf 2x10, Face Pull 2x12
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  8. #68
    Registered User Kameronn's Avatar
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    So difficult to eat such little calories, overate about 400 today. Going to try to stay focused and get through this.
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  9. #69
    Registered User Kameronn's Avatar
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    Rotator cuff is still messed up from waking up on Wednesday. Frusturating
    Last edited by Kameronn; 11-16-2014 at 02:13 AM.
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  10. #70
    Registered User Kameronn's Avatar
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    Week 3 of PNP3, CUT IS OVER
    164 bodyweight, 10.8% calc'd bodyfat. Look about 13. Will post pics later. Reverse dieting time a little then bulk.

    Squats
    210x6 @8
    200x6 @8

    Little hard, but expected.

    Bench Press
    160x6 @8
    150x6 @7
    145x6 @8

    Deadlift
    260x6 @8
    245x6 @7.5
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  11. #71
    Registered User Kameronn's Avatar
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    Paused Squats
    155x6 @6
    155x6 @6.5

    Overhead Press
    100x6 @6.5
    100x6 @7.5
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  12. #72
    Registered User Kameronn's Avatar
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    Squats
    212.5x6 @7.5
    205x6 @8

    Killed it today, felt good. Recomp helping or psychological, either way, I'll take it.

    Bench Press
    162.5x6 @8
    155x6 @7
    155x6 @8

    Good strong benching. Form feels good, but ass needs to stay on bench.

    Deadlift
    262.5x6 @8
    250x6 @7.5
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  13. #73
    Registered User Kameronn's Avatar
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    Week 4 of PNP3
    Very terrible and stressful weekend. Had to seriously cut volume because was on very little sleep. Going to try to minimize these types of days in future as they seem to pop up often. Also, for nutrition, just been eating whenever I feel like it. No calorie counting and whatnot. Going to do this for a few weeks then get back into dieting, see where I'm at. I'd like to get to legit 8-10% bodyfat but also want to get my lifts up as I feel like I'm not progressing as much as I should and how much I'd like.

    In terms of physique goals, going to increase volume and actually doing GPP days. I may add some skullcrushers and more core work. We'll see.

    Squats
    215x6 @7.5
    205x6 @8


    Bench Press
    170x6 @9

    Realized that I was suppose to do 165... I'll do 166.7 next session
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  14. #74
    Registered User Kameronn's Avatar
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    Paused Squats
    157.5x6 @7
    157.5x6 @7.5

    Overhead Press
    102.5x6 @8
    102.5x6 @8.5

    Feels good to have a pump after these again.

    Chin ups 3x8
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  15. #75
    Registered User Kameronn's Avatar
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    Gym closed today. Good thing because feel terrible due to allergies.
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  16. #76
    Registered User Kameronn's Avatar
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    Squats
    215x6 @8
    206x6 @8.5


    Bench Press
    167.5x6 @8
    160x6 @7
    160x6 @8.5

    Was very light headed, ears ringing after this. Pushed myself when I'm not 100% because didn't want to miss another workout. I guess I'll find that balance with time.
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  17. #77
    Registered User Kameronn's Avatar
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    Week 5 of PNP3

    Squats
    220x6 @7.5
    210x6 @7.5

    Very solid. Excited to see how far this phase takes me.

    Bench Press
    170x6 @8
    160x6 @7
    160x6 @7.5
    160x6 @8

    Good strong benching. Form feels good. Ass staying on bench

    Deadlift
    275x6 @7.5
    260x6 @7.5

    Tried on a belt and it makes an enormous difference. Going to try and pick one up ASAP
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  18. #78
    Registered User Kameronn's Avatar
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    T-bar Rows 70 lbs Cluster reps

    Seated Calves 3x12

    Face Pulls 3x10

    Knee Raises 3x10

    Chin Ups 3x8
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  19. #79
    Registered User Kameronn's Avatar
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    Paused Squats
    160x6 @7
    160x6 @7.5

    Overhead Press
    105x6 @8.5
    105x6 @9
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  20. #80
    Registered User Kameronn's Avatar
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    Squats
    222.5x6 @7
    215x6 @7
    215x5 @8


    Bench Press
    172.5x6 @7
    165x6 @7
    165x6 @8

    Amazing session. Weight was so easy.

    Deadlift
    277.5x6 @7.5
    265x6 @7.5
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  21. #81
    Registered User Kameronn's Avatar
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    Week 6 of PNP3

    Squats
    225x6 @7.5
    215x6 @7
    215x6 @7.5
    215x6 @8
    215x2

    Last set knee was hurting bad for some reason so reracked. Need to be more confident on descent.

    Bench Press
    175x6 @7
    165x6 @6
    165x6 @6.5
    165x6 @7.5
    165x6 @8


    Deadlift
    280x6 @8
    270x6 @7.5
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  22. #82
    Registered User Kameronn's Avatar
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    Light BOR, Barbell Curls, Plank

    HIIT
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  23. #83
    Registered User Kameronn's Avatar
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    Paused Squats
    162.5x6 @6.5
    162.5x6 @7

    Overhead Press
    107.5x6 @8.5
    107.5x6 @9
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  24. #84
    Registered User Kameronn's Avatar
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    Didn't get to go to gym yesterday so I settled with today. Cut volume a tad to be able to lift Monday.

    Squats
    227.5x6 @8.5
    217.5x6 @8

    These were difficult and is starting to become a concern to me. Little things I notice is I'm not dropping my hips back as much as I did in high bar. Feels awkward initating the squat as well. Things I gotta work on.

    Bench Press
    177.5x6 @7.5
    170x6 @7
    170x6 @7.5

    Deadlift
    282.5x6 @8

    Definitely want some high socks as these are tearing up my shins.
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  25. #85
    Registered User Kameronn's Avatar
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    Week 7 of PNP3

    Squats


    230x6 @7.5
    220x6 @7
    220x6 @8

    Noticed elbow flare when squatting so back isn't tight enough. Need to continue to work on descent speed and knees out and have a consistent stance, all things kept in mind today. Tell me anything if you do notice. Video is a wider stance then I normally do.

    Bench Press
    180x6 @7.5
    170x6 @7
    170x6 @7
    170x6 @8

    Deadlift
    285x6 @8.5
    275x6 @8.5

    2x8 85 lb Skullcrushers
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    Registered User Kameronn's Avatar
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    Paused Squats
    165x6 @7
    165x6 @7
    165x6 @7.5

    Overhead Press
    110x6 @8
    110x6 @8.5

    Machine Rows 2x7 Preacher Curls 3x7 Rear delt flies 2x10

    Saw a video on omarisuf channel talking about machines are better for isolation movements. I have been neglecting some of my physique goals so thought I'd give it a try. Had a crazy bicep pump. Felt good. Also, Izzy replied to my comment saying this so I think I'm going to slightly change my mentality on this program.



    More Volume = More PRs. Also will extend linear progression a bit longer so I'm excited.
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    QUADZILLA CWGame's Avatar
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    Good progress so far man, squat seemed solid tightness could of been a little better and hard to really judge much else from that angle but still pretty good!
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    Originally Posted by CWGame View Post
    Good progress so far man, squat seemed solid tightness could of been a little better and hard to really judge much else from that angle but still pretty good!
    Noticed that too but thanks man. Been trying to keep back tight but its hard for me for some reason.
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    in phaggot



    your feet seem super pointed out in the squat
    pin those elbows down to your side, get them under the bar like youre about to overhead press it
    Log

    http://forum.bodybuilding.com/showthread.php?t=155910073
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    Originally Posted by hostelmaniac View Post
    in phaggot



    your feet seem super pointed out in the squat
    pin those elbows down to your side, get them under the bar like youre about to overhead press it
    will try brah

    feet pointed is out just due to odd hip structure
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