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  1. #91
    WOATbrah of peace :) sooby's Avatar
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    C3W2D2 - Lower A
    Weight - 170.2 lbs


    Squats - 247.5 lbs x 5/5/5/5/5
    Actually felt pretty good, better than last week. Felt like I had a slight burst of energy on these so it felt a bit easier.

    Romanian Deadlifts - 145 lbs x 8/8/8
    Pallof Press - 30 lbs x 13/13/13 (per side)
    Back Extensions - 40 lbs x 11/11
    Leg Curls - 140 lbs x 13/13
    Leg Extensions - 130 lbs x 13/13
    Lateral Raises - 7.5 lbs x 18/18/18/13

    Additional NOTES: Very good session, my gym bought a few new barbells so hopefully grabbing a barbell at this busy gym shouldn't be much of a problem.
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  2. #92
    WOATbrah of peace :) sooby's Avatar
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    C3W2D2 - Upper B
    Weight - 170.0 lbs


    Bench Press - 135 lbs x 8/8, 145 lbs x 6, 165 lbs x 4/4, 180 lbs x 7
    Actually felt good, last set of 180 lbs was an RPE 9, definitely could have gotten an 8th rep out of that

    Pendlay Rows - 160 lbs x 5/5/5
    Pull-Ups - 15 lbs x 5/5/5/5
    DB Incline Press - 55s x 13/13
    Face Pulls - 50 lbs x 15/15/15/15
    Tricep Pressdown - 75 lbs x 13/13/13/12
    Machine Preacher Curl - 60 lbs x 13/13/8/6

    Additional NOTES: Felt good this session overall, everything moved well, happy.
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  3. #93
    Registered User WolfRose7's Avatar
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    Originally Posted by sooby View Post
    C3W2D2 - Upper B
    Weight - 170.0 lbs


    Bench Press - 135 lbs x 8/8, 145 lbs x 6, 165 lbs x 4/4, 180 lbs x 7
    Actually felt good, last set of 180 lbs was an RPE 9, definitely could have gotten an 8th rep out of that

    Pendlay Rows - 160 lbs x 5/5/5
    Pull-Ups - 15 lbs x 5/5/5/5
    DB Incline Press - 55s x 13/13
    Face Pulls - 50 lbs x 15/15/15/15
    Tricep Pressdown - 75 lbs x 13/13/13/12
    Machine Preacher Curl - 60 lbs x 13/13/8/6

    Additional NOTES: Felt good this session overall, everything moved well, happy.
    Been to long since I dropped in here,
    All seems good, love the RPE 9 Bench.
    10lbs over bw for 8 is great!
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  4. #94
    WOATbrah of peace :) sooby's Avatar
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    Originally Posted by WolfRose7 View Post
    Been to long since I dropped in here,
    All seems good, love the RPE 9 Bench.
    10lbs over bw for 8 is great!

    heh thanks!

    hopefully I can maintain that level for these 12 days or so and once I refeed the bench will go up!
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  5. #95
    WOATbrah of peace :) sooby's Avatar
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    C3W3D4 - Lower B
    Weight - 169.4 lbs


    Deadlifts - 275 lbs x 5/5/5
    Felt a lot better this week. 275 lbs moved very fast and felt very good. Even took off my belt for the last set and it was moving fairly well.

    Squats - 205 lbs x 8/8/8
    Damn, cardio again .... lol

    Back Extensions - 40 lbs x 11/11
    Pallof Press - 30 lbs x 12/12/12 (per side)
    Leg Curls - 140 lbs x 13/13
    Leg Extensions - 130 lbs x 13/13
    Lateral Raises - 7.5 lbs x 18/18/18/18

    Additional NOTES: Very good session overall, everything moved fairly well. Only 9 more days of this dreaded cut left! That's the positive, then will let you guys know exactly what my next moves are.
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  6. #96
    WOATbrah of peace :) sooby's Avatar
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    C3W3D1 - Upper A
    Weight - 167.8 lbs (lowest weigh-in)


    Bench Press - 165 lbs x 6/6/6, 190 lbs x 3/3/3/3
    Felt fairly heavy, but not bad overall.

    Pendlay Row - 165 lbs x 5/5/5
    Fukn tough!

    Overhead Press - 120 lbs x 3, 115 lbs x 4/3
    Honestly I was just too tired after bench and rows, meant to do 120 for 3 sets of 5

    Pull-Ups - 15 lbs x 5/5/5/5
    Face Pulls - 50 lbs x 15/15/15/15
    Tricep Pressdown - 75 lbs x 14/14/14/10
    Machine Preacher Curl - 60 lbs x 14/14/10/6


    Additional NOTES: It was a mistake not eating before the workout, or going a bit earlier to the gym. My energy was just sapped by then. On a cut now I realize the importance of just utilizing the energy I get from eating into the gym shortly after.
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  7. #97
    WOATbrah of peace :) sooby's Avatar
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    C3W3D2 - Lower A
    Weight - 168.2 lbs


    Squats - 250 lbs x 5/5/5/5/5
    Tough! But felt good overall. First set felt heavy as chit but as the reps went on it got better.

    RDL - 150 lbs x 8/8/8
    Pallof Press - 30 lbs x 12/12/12 (per side)
    Back Extensions - 40 lbs x 12/12
    Leg Curl - 140 lbs x 14/10
    Leg Extension - 130 lbs x 14/14
    Lateral Raises - 7.5 lbs x 19/19/14/10

    Additional NOTES: Overall good session, no complaints here! Only 6 more days left of cutting. Excited!
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  8. #98
    Furniture Lifter Champ fluidZ's Avatar
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    Sup dude...

    almost done with cut? Uggghhh that must be a fkkkkin good feeling... still doing my first one.. what sucks for me is I don't know how low I need to go... I don't even know how tall I am... 5'7? 5'8? FML

    I'm guessing it's somewhere 130-150lb... at 180 now at least I'm down from 215 a couple months ago...


    Anyway, hang in there this last week... will be enjoying watching the bulk start vicariously ))
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  9. #99
    Registered User wowter's Avatar
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    Almost there bro! More cals will do you good
    Training log: http://forum.bodybuilding.com/showthread.php?t=172508601
    PR’s per January 2018
    Hibar squat: 160kg
    Paused bench: 115kg
    Deadlift: 185kg
    OHP: 77,5kg

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  10. #100
    WOATbrah of peace :) sooby's Avatar
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    Originally Posted by fluidZ View Post
    Sup dude...

    almost done with cut? Uggghhh that must be a fkkkkin good feeling... still doing my first one.. what sucks for me is I don't know how low I need to go... I don't even know how tall I am... 5'7? 5'8? FML

    I'm guessing it's somewhere 130-150lb... at 180 now at least I'm down from 215 a couple months ago...


    Anyway, hang in there this last week... will be enjoying watching the bulk start vicariously ))

    lol, measure yourself? 130-150 lbs will be a tough cut, depending on how tall you are and how much fat you have currently

    Originally Posted by wowter View Post
    Almost there bro! More cals will do you good
    can't wait, ticking down the days now! 2 more workouts, 5 more days. and most importantly, 5 more cardio sessions!
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  11. #101
    WOATbrah of peace :) sooby's Avatar
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    C3W3D3 - Upper B
    Weight - 168.6 lbs


    Bench Press - 135 lbs x 8/8, 145 lbs x 6, 165 lbs x 4, 190 lbs x 2, 200 lbs x 2, 180 lbs x 5
    Surprised at how 200 lbs moved. Did 180 lbs for my last set but probably an RPE 8, didn't want to reach failure here.

    Pendlay Row - 165 lbs x 5/5/5
    Probably around where I am stalling, a jump to 170 lbs will probably have me plateauing. Doesn't matter though, this is the last week on this program.

    Pull-Ups - 15 lbs x 5/5/5/5
    DB Incline Bench - 55s x 14/14
    Face Pulls - 50 lbs x 15/15/15/15
    Tricep Pressdown - 75 lbs x 14/14/10/8
    Machine Preacher Curl - 60 lbs x 14/14/8/4

    Additional NOTES: Decent session overall, no complaints here. I decided that I will also workout my last session of my cut on Tuesday so that I give myself 4 days off of lifting completely. Then on Sunday I will start testing my maxes on certain lifts to gauge what my starting point on my next program will be.
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  12. #102
    WOATbrah of peace :) sooby's Avatar
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    Anyways, this will be my schedule of testing my maxes. Keep in mind these are not 1RM but rep maxes. I know I am doing these all in a row, due to scheduling issues. Would ideally like to start my new program on Friday. But the 4 days should be a nice deload.

    Sunday April 15th - Bench (180 lbs), Rows (165 lbs)
    Monday April 16th - Deadlifts (305 lbs)
    Tuesday April 17th - Incline Bench (145-155 lbs, undecided), Pull-Ups (BW)
    Wednesday April 18th - Squats (255 lbs), OHP (120 lbs)
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  13. #103
    WOATbrah of peace :) sooby's Avatar
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    C3W3D4 - Lower B
    Weight - 168.2 lbs


    Deadlifts - 285 lbs x 5/5/5
    Moved reasonably well, my callouses started to hurt though, even with my straps lol.

    Squats - 210 lbs x 8/8/8
    Painful, but still made it

    Pallof Press - 30 lbs x 12/12/12 (per side)
    Back Extensions - 40 lbs x 12/12
    Leg Curl - 140 lbs x 14/12
    Leg Extensions - 130 lbs x 14/14
    Lateral Raises - 7.5 lbs x 20/19/18/14


    Additional NOTES: Last workout session of this cut! I made it boyos! No more chitty fuking workouts. It will be soon the time for gains! As mentioned I will take a 4 day break from lifting and then start testing my general strength through rep maxes then move on to the next stage of programming from there. Also saved a person's life on the bench press getting stuck with 165. Saved his life then walked away like a boss without saying a word. Only three more days of this cut! I should probably hit around 166 lbs by then, I think the scale is overestimating my weight.
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  14. #104
    WOATbrah of peace :) sooby's Avatar
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    As mentioned on the previous page, I will be following a bastardized version of Texas Method, this is mainly to milk out some linear gains in order to move on to Kizen's Offseason Training Program. Will follow this until 3 or so of my compound movements start stalling which may be around 6-10 weeks.

    As you can see, the volume is fairly low here and fairly minimalist. 57 sets a week. 37 sets of it compounds (counting pull-ups as compounds, not counting incline bench as a compound), 20 sets of fluff work. My reasoning here is that I want to concentrate and put most of my efforts into increasing my numbers on the compounds. Plus I want to see if I can make progress on lower volume and see if it is actually better for me. Another reason is that I don't want to jump into Kizen Training which will be anywhere from 70-100 sets. Also I really want to work on my horizontal pulling.

    Upper A - Friday

    Bench Press 5x5 @ 85% 5RM
    Incline Bench Press 1x8
    Pendlay Rows 5x5 @ 85% of 5RM
    Pull-Ups 4x5-8
    Face Pulls 2x15

    Lower A - Saturday -

    Squats 5x5 @ 85% of 5RM
    Deadlifts - 3x8 @ 60% 1RM
    Pallof Press 3x12
    Back Extensions 2x10-13

    Upper B - Monday

    Bench Press 1x5
    Overhead Press 3x5 @ 92.5% of 5RM
    Pendlay Rows 5x5 @ 85% of 5RM
    Pull-Ups 4x5-8
    Face Pulls 2x15

    Lower B - Wednesday

    Squats 1x5
    Deadlift 1x5
    Palloff Press 3x12
    Back Extensions 2x10-13
    Dumbbell Preacher Curl - 2x7-10
    Lateral Raises 2x17-20

    Bench Press: Increase 5 lbs every week
    Squat: Increase 10 lbs every week
    Deadlift: Increase 10 lbs every week
    OHP: Increase 2.5 lbs every week
    Rows: Increase 5 lbs every week
    Incline: Increase 5 lbs every week
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  15. #105
    Registered User WolfRose7's Avatar
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    Originally Posted by sooby View Post
    C3W3D4 - Lower B
    Weight - 168.2 lbs


    Deadlifts - 285 lbs x 5/5/5
    Moved reasonably well, my callouses started to hurt though, even with my straps lol.

    Squats - 210 lbs x 8/8/8
    Painful, but still made it

    Pallof Press - 30 lbs x 12/12/12 (per side)
    Back Extensions - 40 lbs x 12/12
    Leg Curl - 140 lbs x 14/12
    Leg Extensions - 130 lbs x 14/14
    Lateral Raises - 7.5 lbs x 20/19/18/14


    Additional NOTES: Last workout session of this cut! I made it boyos! No more chitty fuking workouts. It will be soon the time for gains! As mentioned I will take a 4 day break from lifting and then start testing my general strength through rep maxes then move on to the next stage of programming from there. Also saved a person's life on the bench press getting stuck with 165. Saved his life then walked away like a boss without saying a word. Only three more days of this cut! I should probably hit around 166 lbs by then, I think the scale is overestimating my weight.
    Good stuff, looking forward to the new programming and some LP bulk gains!
    5 day full body crew

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  16. #106
    WOATbrah of peace :) sooby's Avatar
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    Originally Posted by WolfRose7 View Post
    Good stuff, looking forward to the new programming and some LP bulk gains!
    heh thanks same!
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  17. #107
    Registered User wowter's Avatar
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    Nice man. Curious to see how you fare on the kizen stuff.
    Training log: http://forum.bodybuilding.com/showthread.php?t=172508601
    PR’s per January 2018
    Hibar squat: 160kg
    Paused bench: 115kg
    Deadlift: 185kg
    OHP: 77,5kg

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  18. #108
    WOATbrah of peace :) sooby's Avatar
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    Originally Posted by wowter View Post
    Nice man. Curious to see how you fare on the kizen stuff.

    same, really looking forward to what the future holds on this upcoming bulking phase.
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  19. #109
    WOATbrah of peace :) sooby's Avatar
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    Since I'm not working out for the next few days or so, might as well update my weight.

    Weight - 166.8 lbs (knew the scale was underestimating my weight, lowest thus far, will probably be around 165-166 by Saturday)
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  20. #110
    Registered User 17mahmoods's Avatar
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    Didn't know you made a new log. I was wondering if you were still lifting, clearly things are going strong.

    That's one strong cut you went through. You almost weigh the same as my skinny ass. You must be shredded.

    I guess I came in at the right time as it's PR testing time soon. Goodluck with that.
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  21. #111
    WOATbrah of peace :) sooby's Avatar
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    Originally Posted by 17mahmoods View Post
    Didn't know you made a new log. I was wondering if you were still lifting, clearly things are going strong.

    That's one strong cut you went through. You almost weigh the same as my skinny ass. You must be shredded.

    I guess I came in at the right time as it's PR testing time soon. Goodluck with that.
    wish I was shredded lol, I think I need to lose 15 more lbs for that to happen. I feel small so it is definitely the time to put on some more bulk
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  22. #112
    WOATbrah of peace :) sooby's Avatar
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    Weight - 166.6 lbs - lowest thus far, could possibly make 165 something if i sleep in lol
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    Weight - 166.6 lbs - so I end off here, hoping to get less than that but doesn't even matter at this point lol

    Cut is officially over!!! As mentioned, I will take the time to test out my rep maxes starting tommorrow (weather permitting, gonna be a bad icestorm ;/). Time to start building some muscle, I really need to go on a long bulk srs, don't care if i get somewhat fat in the process. But will likely try to gain 15 lbs, hopefully half of that is muscle if im being optimistic.
    Last edited by sooby; 04-14-2018 at 01:10 PM.
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  24. #114
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    Well done bro. Let the gains begin.
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    Looking forward to seeing some PRs. Goodluck.
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    WOATbrah of peace :) sooby's Avatar
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    Originally Posted by wowter View Post
    Well done bro. Let the gains begin.
    Originally Posted by 17mahmoods View Post
    Looking forward to seeing some PRs. Goodluck.
    Thanks!
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    WOATbrah of peace :) sooby's Avatar
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    Testing - Bench, Rows
    Weight - 166.4 lbs (actually lost weight despite eating more calories, lol)


    Bench Press - 135 lbs x 5, 155 lbs x 4, 165 lbs x 3, 180 lbs x 6
    Actually moved faster than I thought and probably could have gotten 2 more reps at 180 lbs but it felt a bit weird and uncomfortable, oh well. Better to start off a bit lighter.

    Pendlay Rows - 135 lbs x 5, 155 lbs x 3, 165 lbs x 7
    Felt pretty good


    Additional NOTES: Nice short little session overall.
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    WOATbrah of peace :) sooby's Avatar
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    So for the first week for bench I will start off with:

    5x5 - 155 lbs
    1x5 - 180 lbs

    For Rows I will start off with:

    5x5 - 150 lbs
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    Testing - Deadlifts
    Weight - 165.6 lbs (lol I somehow dropped down to around my goal weight after eating more calories haha)


    Deadlifts - 225 lbs x 3, 245 lbs x 3, 285 lbs x 2, 315 lbs x 3
    Was gonna do 305 lbs but I said fuk it the reps felt pretty good so I did 315 instead. Disappointed with the results however. I KNOW for a fact I can get 5-6 reps on it but I had a mental block that prevented me from pushing it. Looking back on tape it actually moved kinda well. Shaky start to the first rep but the last two moved well not sure why I stopped. I felt like my form was ass and I was rounding/using too much of my lower back but I don't think I was. I should have took a side angle instead to really confirm it. But the form looked decent. This is 80% a mental issue for me but I plan to rectify this in the future by taking more videos of my deadlift and increasing my deadlift frequency to really get more accustomed to it and nail down my form. Oh well. Will post a video you guys judge for yourselves how it looked, would be appreciated.

    EDIT:

    So for the first week of deadlifts I will start off with:

    1x5 - 285 lbs
    3x8 - 195 lbs
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