2018! New Year, New Thread! PART 3: Still trying to achieve Super Saiyan!

[sooby]

I agree. I hate running and it really isn't that great for your knees lol. Have you tried the stair stepper (if your gym has one) or maybe a biking machine (though it takes longer to burn calories)?

If you don't find the stair stepper challenging your first go, you can increase the intensity and put weights in a bag. That **** will get you tired out lol. If you do that though make sure you place a towel or pillow or something small like that on the part closest to your back to avoid hurting yourself

Running/jogging is something I don't do very often admittedly so I'm probably just not conditioned for it. But I really do consider it probably one of the GOAT ways to increase cardio although there are other ways. Granted I don't have proper running shoes or w/e. I do want to start getting my VO2 max up though, perhaps try to start with 2x a week for a small time investment. I run on an incline so that is probably a knee saver and that I don't think 10 minutes of jogging is going to kill my knees. But yeah my gym has a stairstepper, I'll look into that.

[sooby]

Kizen Off-Season Program
Cycle 1 - Week 3 - Day 3 - Lower B
Weight - nope boyos


Squats - 252.5 lbs x 5/5/5/5/5/9 Rep PR!
Wanted to go for 10 but honestly this high volume had me winded as fuk. By the 4th set the weight was feeling heavy as fuk on my shoulders. On the amrap set could have honestly gone for 10 but i felt the bar slow down a lot by the 8th rep and decided against it. That and I had deficit deadlifts to get through which was another battle in and of itself.

Deficit Deadlifts - 225 lbs x 8/8/8/8/8
Literally wanted to die lol. Range of motion felt like a skyscraper. Lungs wanted to burst open. Just lol.

Dumbbell Rows - 30s x 10/10/10/10/10 (per arm)
Just a light finisher, still tough after all this compound volume.

Additional NOTES: Was going to do cardio but nah fuk that. No way after all these squats and deadlifts. Things still feeling great though. Loving this program and how it is testing my willpower and work capacity.

[sooby]

Kizen Off-Season Program
Cycle 1 - Week 3 - Day 3 - Lower B
Weight - nope boyos again

Overhead Press - 115 lbs x 5/5/5/5/5/10
Wow, can't believe I actually got 10, and this 10 felt easier than last week's 10 at 110 lbs and with only 4 previous sets. Only really wanted 9 but I felt good on the 9th rep so I just said fuk it. I'm really terrible at judging RPE, felt like a 7 on the 5th set but probably closer to a 5-6 lol.

Incline Bench - 145 lbs x 8/8/8/8/8
Actually got hard after awhile, holee pressing volume!

Pull-Ups - BW - 7/7/6/6/5/5/5/5/4
Nine sets of pull-ups to end it off! Took my 20 minutes to do 50 reps. Honestly doing other exercises before this makes my pull-ups go to chite. I could probably do this in 12 minutes for around 6 sets of 8 if I was fresh. Oh well. Good to get some volume work in.

Additional NOTES: Week 3 is brutal even without accessories. Week 4 will see an increase in intensity but a drop off in compound volume. Everything going really well though.

[sooby]

Kizen Off-Season Program
Cycle 1 - Week 4 - Day 1 - Lower A
Weight - 172.0 lbs

Deadlifts - 285 lbs x 5/5/5/9 Rep PR!
Didn't feel as great as last week, didn't want to push it too much. I think I felt a bit too tired TBH. Still a rep PR i guess.

Squats - 205 lbs x 8/8/8

Pendlay Rows - 167.5 lbs x 5/5/8
Even with straps, I think with deadlifts and this combined it is really hard on my grip, might make some changes next cycle.

Back Extensions - 55 lbs x 12/12
Pallof Press - 40 lbs x 14/14/14
Leg Extensions - 140 lbs x 12/12
Dumbbell Wrist Curl/Extension (super set) - 5 lbs x 19/19/19/19 ea exercise

Additional NOTES: This workout felt very tiring for some reason despite a lot less reps on the compounds. Could be perhaps the higher intensity and the more accessories, oh well, hopefully next session feels a bit better. All in all though this wasn't bad, just felt a little lethargic and low energy.

[sooby]

Kizen Off-Season Program
Cycle 1 - Week 4 - Day 2 - Upper A
Weight - 173.0 lbs

Bench Press - 177.5 lbs x 5/5/5/10
Sort of risky 10 reps, moved kinda slow. Maybe could have got 11 but would not have been worth it IMO. Really happy overall with how this moved.

DB Incline Press - 30 lbs x 15/15/19
Pull-Ups - BW - 9/9/7/6/5
EZ-Bar Curls - 45 lbs x 9/9/13
Lateral Raises - 15 lbs x 9/9/12
Tricep Pressdown - 80 lbs x 14/14/14/14 ///// Face Pulls - 50 lbs x 15/15/15/15 (superset)

Additional NOTES: Very good session overall. includes is some bench and curl footage, lol.

[ThatOneStudent]

Curls for the gurlllllzzzzzz

Congrats on your rep PR last workout

[ItsTiME35]

slayin dude.. nice work

[sooby]

Curls for the gurlllllzzzzzz

Congrats on your rep PR last workout

slayin dude.. nice work

thanks!

[sooby]

Kizen Off-Season Program
Cycle 1 - Week 4 - Day 3 - Lower B
Weight - no

Squats - 262.5 lbs x 5/5/5/8
Felt kinda heavy-ish, so took it easy on the AMRAP for 8

Deficit Deadlifts - 225 lbs x 8/8/8
Ded, lol.

Back Extensions - 55 lbs x 12/12
Leg Curls - 145 lbs x 12/12
Decline Crunches - BW - 9/9/9
DB Rows - 30s x 10/10/10 (per arm)
DB Preacher Curls - 15s x 14/14/14

Additional NOTES: Despite the heavy squats and the tough deficit deadlifts, this workout went really well!

[sooby]

Kizen Off-Season Program
Cycle 1 - Week 4 - Day 4 - Upper B
Weight - 174.2 lbs (wow much water weight)


Overhead Press - 120 lbs x 5/5/5/9
Misgrooved and lost balance after the 2nd rep lol. But still managed to complete 9 reps. Was pretty difficult. If I kept better tightness and bracing this possibly could have been 10 reps. Oh well. But its difficult to keep that level of tightness with high reps.

Incline Bench - 150 lbs x 8/8/11 Rep PR?
Yeah I'll take the PR, although it's not really a real PR because I could do a lot more and this is after 5 previous sets of pressing. But surprised I was able to do all that pressing volume.

Pull-Ups - 10 lbs x 5/5/5/5/5
Not that difficult at all.

EZ-Bar Curls - 45 lbs x 9/9/10
Lateral Raises - 15 lbs x 9/9/10
Face Pulls - 50 lbs x 15/15/15/15
Wrist Curls/Extensions - 5 lbs x 19/19/19/19 (each exercise, supersetted)

Additional NOTES: Very good session overall. I'm sort of feeling the soreness and aches from my elbows, hips and biceps creeping up on me, so I will definitely take a deload after next week to give them a break, not a question. Will likely eat at maintenance for a week to get a good grasp of my weight. Think I gained a lot of water weight over the past week or so. Then back at it to the next cycle!

[sooby]

Kizen Off-Season Program
Cycle 1 - Week 5 - Day 1 - Lower A
Weight - 174.4 lbs

Deadlifts - 295 lbs x 5/5/5/10 Rep PR!
Oh yeah another PR, really proud of this one. Form wasn't the greatest but passable. Could have maybe done more but I'm satisfied with a small minor victory here and didn't want to risk form.

Squats - 205 lbs x 8/8/8
Surprisingly felt like death lmao.

Pendlay Rows - 172.5 lbs x 5/5/8 Rep PR!
Solid little rep PR here, I'll take it.

Back Extensions - 55 lbs x 13/13
Pallof Press - 40 lbs x 15/15/15
Leg Extensions - 140 lbs x 13/15
Wrist Curls/Wrist Extensions - 5 lbs x 20/20/20/20 (each exercise, supersetted)

Additional NOTES: PR city this session! Really liking the progress that I am making...

[TnTNZ]

Unsurprisingly you mean. Squatting and deadlifting heavy in the same session is .... brutal. It's one of the reasons I dislike Candytoes 6 week. I can't keep up with it, too taxing.

[sooby]

Unsurprisingly you mean. Squatting and deadlifting heavy in the same session is .... brutal. It's one of the reasons I dislike Candytoes 6 week. I can't keep up with it, too taxing.

yeah i shouldn't be surprised anymore lol, i think even just a plate on squats would b brutal

[sooby]

Kizen Off-Season Program
Cycle 1 - Week 5 - Day 2 - Upper A
Weight - 173.0 lbs

Bench Press - 182.5 lbs x 5/5/5/10
Wow, actually got this damn. Honestly played with fire here because there was a good chance of me missing this rep. But I didn't so that's all that matters.

Pull-Ups - BW - 8/8/8/6/5/5
This rekt me hard

DB Incline Press - 30s x 15/15/20
Lateral Raises - 15 lbs x 10/10/11
EZ-Bar Curls - 45 lbs x 10/10/11

Face Pulls - 50 lbs x 15/15/15/15
supersetted with
Tricep Pressdown - 80 lbs x 15/15/15/15

Additional NOTES: Amazing workout, tiring but was really happy I was able to get 10 reps out of bench. Things are looking up and gains are being had.

[ThatOneStudent]

Even your shaky reps are more solid than my normal reps gahdammit. Good chit

[ItsTiME35]

solid work my brother

[sooby]

ty boyos

[sooby]

Kizen Off-Season Program
Cycle 1 - Week 5 - Day 3 - Lower B
Weight - 174.4 lbs

Squats - 270 lbs x 5/5/5/10 Rep PR!
Felt pretty good, not extremely heavy whatsoever, moved fairly well. On my last set though the depth looked iffy and it took me by surprise. Because I felt like I hit depth. But it could be the piss poor camera angle as well. Oh well, moved pretty well even though on the inside I was dying by the 5th rep. Next time I'll film with the usual camera angle so I will leave no doubts as to whether or not I hit depth.

Deficit Deadlifts - 225 lbs x 8/8/8
uke:

Back Extensions - 55 lbs x 13/13

Leg Curls 145 lbs x 13/10
Felt too tired and my form was piss poor, probably just gonna lower it and focused on slower, more controlled reps

DB Preacher Curls - 15s x 15/15/15 (per arm)
Decline Crunches - BW x 10/10/10

DB Rows - 30s x 15/10/10 (per arm)
Accidentally did 15 reps on the first set, lol. Oh well more work.

Additional NOTES: Tiring session and seemed to drag on. But I did everything I was supposed to and that is all I can really ask of myself at this point.

[pastorpritch]

Nice work!

[ThatOneStudent]

Depth looks fine on the last rep, to me

[sooby]

Kizen Off-Season Program
Cycle 1 - Week 5 - Day 4 - Upper B
Weight - 175 lbs (bloat gods y u do dis?)


Overhead Press - 125 lbs x 5/5/5/8 Volume PR??
Slightly disappointed with this considering how all the other lifts went. Would have been completely content with getting 9 reps but it just wasn't happening. It felt heavy from the first working set and I felt a bit groggy going into the gym late. Plus I cut my hand open lol. But nah these are just excuses. Its more probably I just simply wasn't strong enough and it is in line with getting 9 reps @ 120 lbs. It still is technically a PR I guess because I did 3x5. I could probably do 9 reps without that extra volume and 50/50 push 10. Still i'm happy with all my gains.

Incline Bench - 155 lbs x 8/8, 180 lbs x 5
Wanted to hit 9 on Incline. I guess the overhead press just took too much out of me. I might just try to hit a PR on my deload week for fun.

Pull-Ups - 10 lbs x 5/5/5/5/5
EZ-Bar Curls - 45 lbs x 10/10/13
Lateral Raises - 15 lbs x 10/10/10

Additional NOTES: Was a mediocre and so-so workout. Felt like a drag to complete this. Some dude literally hogging the only rope attachment doing every tricep and rear delt exercise in existence so I couldn't be bothered. Also forgot to do forearm curls lmao. Didn't even bother doing reverse flies instead either, was just tired and hungry lol. Not the best way to end off the cycle but I look forward to a much needed deload week. I will probably try to max out on weighted pull-ups and incline for fun, but overall the deload is just a reduction in volume by 1/2 to 2/3rds so it should be alright. I will also post the spreadsheet to my next cycle, with a few minor changes to suit my preferences, optimize my energy levels/time efficiency, etc. Nothing too big and the progression on the main lifts is pretty much the same.

[sooby]

Kizen Off-Season Program
Cycle 1 - Deload - Lower A
Weight - 174 lbs

Deadlifts - 265 lbs x 5/5
Did these beltless, felt pretty good

Squats - 210 lbs x 5

Pull-Ups - 30 lbs x 9 Rep PR!
content with this for sure. felt good. Maybe should have locked out harder but oh well.

Additional NOTES: Deloads just feel so demotivating lol. Hard to get into it. Was gonna do some accessories but was just like meh. Use that time to get some extra recovery.

[sooby]

Kizen Off-Season Program
Cycle 1 - Deload - Week 6 - Day 2 - Upper A
Weight - 173.6 lbs

Bench Press - 165 lbs x 5/5
Experimenting with a slightly narrower grip, with my pinky inside the first rings by about a pinky width or so. Felt better, was able to explode off my chest better and use more leg drive. So might go with this.

Pendlay Rows - 155 lbs x 5
Pull-Ups - BW x 5
EZ-Bar Curls - 50 lbs x 7

Additional NOTES: Just a boring deload.

[ThatOneStudent]

What's your goal weight?

Deloads are boring, but necessary. Take advantage of them and knock them out of the park

[TnTNZ]

Deloads, that necessary evil.

Good work going on here man.

[sooby]

What's your goal weight?

Deloads are boring, but necessary. Take advantage of them and knock them out of the park

Probably 180, or where ever the beginning of November takes me. Then will do a mini aggressive cut into Christmas.

Deloads, that necessary evil.

Good work going on here man.

Yeah, eating at maintenance too now for the week, brutal!

[sooby]

Kizen Off-Season Program
Cycle 1 - Deload - Week 6 - Day 3 - Lower B
Weight - no


Squats - 245 lbs x 5/5
Did these beltless, felt so much harder lol. It didn't feel heavy on my back but as soon as I squat down that was where I was like damn a belt could come in handy lol. Midset on the 2nd set I think i burst a pimple on my face and started bleeding into my eye, lol, would have made for a badass moment on camera but it's only 245 lbs so i better slow my role there haha.

Deficit Deadlifts - 225 lbs x 5

Crunches - 5 lbs x 7

Additional NOTES: Wanted to do some leg curls but somebody was on the machine and I really didn't want to wait 10 minutes for one set. Also for some reason there is only now 1 rope attachment. Doing anything as far as face pulls or or tricep extensions on it is hopeless, so I will probably use free weights for triceps and bands for face pulls.

[sooby]

Kizen Off-Season Program
Cycle 1 - Deload - Week 6 - Day 4 - Upper B
Weight - 172.8 lbs (so light!!!)

Incline Bench - 180 lbs x 9 Rep PR!
Happy about this for sure, was tough but I made it brahs.

Overhead Press - 115 lbs x 5/5
Felt heavy, lol.

Additional NOTES: Last day of deload, next cycle kicks in on Friday with deadlifts. Cant wait for some more gains!! This first cycle was a huge success for the most part. Everything except OHP went up but I'm pretty sure my OHP still got stronger although the AMRAP didn't show it.

[sooby]

Kizen Off-Season Program
Cycle 2 - Week 1 - Lower A
Weight - 174.0 lbs

Deadlifts - 267.5 lbs x 5/5/5/11
Not a bad start, beat my previous best of 10 reps with this weight, but it was pretty painful indeed. I ate a whole bunch of food in one sitting, thought 4-5 hours would be enough but no. Food was still in stomach and had a real helluva time trying to brace properly. Felt like puking on every rep lol.

Squats - 210 lbs x 8/8/8
Not too bad

Weighted Pull-ups - 15 lbs x 5/5
Back Extensions - 60 lbs x 10/10
Leg Extensions - 145 lbs x 12/14
Pallof Press - 45 lbs x 12/12/12
Wrist Curls/Wrist Extensions - 10/7.5 lbs x 17/17/17 (3 sets each superset)

Additional NOTES: First day back on this new cycle. The results were great, it was just deadlifting that was a pain in the butt. Making sure to workout first before a big meal lol. It got me all messed up.

[WolfRose7]

1. You're nuts.
2. I'm never running amraps.