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

[sooby]

How'd the exams go?

didn't see this post lol

think they went OKAY, definitely some things I would have done different, I have my fingers crossed in two weeks though, not really sure if I passsed or failed.

[sooby]

Kizen Off-Season Program
Deload - Day 3 - Lower B
Weight - 178 lbs

Squats - 255 lbs x 5/5 (beltless)
Felt heavy o.o

Deficit Deadlifts - 245 lbs x 5 (beltless)
Felt light o.o

Additional NOTES: o.o

[sooby]

Kizen Off-Season Program
Deload - Day 4 - Upper B
Weight - 177.0 lbs

Incline Bench - 185 lbs x 8 Volume PR!
Could of got 9, but really didn't want to risk it lol. Satisfied with this PR.

Overhead Press - 115 lbs x 5/5 (beltless)

DB Shoulder Press - 35 lbs x 15/10, 30 lbs x 15
Now I know that my DB shoulder press is weak as fuk, barely doing 35 lbs for 15 is pathetic, even though I am using full ROM.

Additional NOTES: Last deload before new cycle. Going to replace DB Incline with DB OHP, see if it can drive my BB OHP up, plus I feel like I'm weak as fuk at it. But hoisting up the DBs as it gets heavier might be a problem, lol. Going to start with 30 lbs, not too light, not too heavy for me.

[sooby]

Kizen Off-Season Program
Cycle 3 - Week 1 - Day 1 - Lower A
Weight - 176.6 lbs

Deadlifts - 275 lbs x 5/5/5/12
Not a PR, think at this point it would be ridiculous to set deadlifts PRs with 16, 17, 18 reps, just kept it lighter but still somewhat difficult.

Squats - 220 lbs x 8/8/8
Pull-ups - 20 lbs x 5/5
Back Extensions - 65 lbs x 10/10
Palloff Press - 50 lbs x 12/12/12
Lunges - 40 lbs x 6/6 (per leg)

DB Wrist Curl/DB Wrist Extensions - 15/10 lbs - 17/17/17

Additional NOTES: Good first workout on the 3rd cycle overall

[TnTNZ]

Man 'mirin that heavy shoulder work, you sure can get reps up overhead dude.

[sooby]

Man 'mirin that heavy shoulder work, you sure can get reps up overhead dude.

thanks for the kind words lol, still think it is weak af though

[sooby]

Kizen Off-Season Program
Cycle 3 - Week 1 - Day 2 - Upper A
Weight - 175.8 lbs (waaa daaa faaak)

Bench Press - 172.5 lbs x 5/5/5/11
Not a PR but definitely the most amount I've done at this weight on this current program, so I will take this gladly. About RPE 9.

Pendlay Row - 160 lbs x 5/5/11
Not a PR to write home about but it is a PR nonetheless.

Pull-Ups - BW - 7/7

DB Shoulder Press - 30s x 15/15/15
Holy damn this was difficult and gave me the shoulder pump of my life. 30s on this is weak as fuk. Granted Im using like max range of motion but still. I should be doing 45s x 15 with it being somewhat strenuous. But at least now I know what I need to work on and am motivated to getting this up a lot higher. 45s to 50s for 15 sounds nice and hopefully it should drive my OHP up. Maybe, maybe not. Oh well.

EZ-Bar Curls - 55 lbs x 7/7/9
Anybody feel like this is a full body movement?? Not talking about swinging the fuk out of your back, but I find myself squeezing my glutes and bracing like I would for a deadlift except I'm curling a weight up lol.

Face Pulls - 50 lbs x 15/15/15/15
Overhead Tricep Extension - 45 lbs x 12/12/15
Cable Lateral Raises - 12.5 lbs x 10/10/10

Additional NOTES: Definitely need to get my bodyweight up, been stalling for the past 3 weeks but will up my cals to 2500 tommorrow. However, having a bit of a cheat day today as I'm watching UFC 229 (conor/khabib) with the boyos so am literally not tracking anything. Should be awesome! Great workout overall, felt amazing.

[cornman99]

Part of me hopes Mcgregor will win, and part of me hopes he will go fall off the face of the earth.

[sooby]

Part of me hopes Mcgregor will win, and part of me hopes he will go fall off the face of the earth.

looks like the latter happened lol

[cornman99]

looks like the latter happened lol

Crazy ending lol

[ThatOneStudent]

If you had to have a cheatday for any reason, that UFC fight was definitely one of the best reasons out there lol.

Didn't watch it myself because cheap, but saw Khabib jump over the cage on twitter lmao

[sooby]

Crazy ending lol

it was indeed lol

If you had to have a cheatday for any reason, that UFC fight was definitely one of the best reasons out there lol.

Didn't watch it myself because cheap, but saw Khabib jump over the cage on twitter lmao

was a glorious day, lots of pizza and great fights

[sooby]

Kizen Off-Season Program
Cycle 3 - Week 1 - Day 3 - Lower B
Weight - 178.6 lbs (highest weight so far)

Squats - 252.5 lbs x 5/5/5/13 Volume PR
So, was feeling kind of good although my plan wasn't to go for a PR. But I did it anyways, and I got it. It was tough as hell, especially mentally but I didn't feel like I actually died to get this PR so it's a good thing. Probably an RPE 9ish.

Deficit Deadlifts - 240 lbs x 8/8/8
Although, I did feel like I died a little here.

Pull-Ups - 20 lbs x 5/5
Back Extensions - 65 lbs x 10/10
Leg Curls - 115 lbs x 10/15
Crunches - 10 lbs x 7/7/13
DB Wrist Curls/DB Wrist Extensions - 15/10 lbs x 17/17/17/17 (per exercise)

Additional NOTES: Decided to do this workout today instead of Monday as I wanted the day off for Thanksgiving. Only downside to this is that I have to work out tommorrow. And after setting a PR it might be difficult, lol. But we will see how it goes. I think I should be aight and good to go.

[ThatOneStudent]

Additional NOTES: Decided to do this workout today instead of Monday as I wanted the day off for Thanksgiving.

Um... what? How the hell are you so organized you literally have your entire workouts to thanksgiving planned out? Teach me your ways. Nice job on squats.

[cornman99]

Um... what? How the hell are you so organized you literally have your entire workouts to thanksgiving planned out? Teach me your ways. Nice job on squats.

Canadian Thanksgiving was on Monday.

[ThatOneStudent]

Canadian Thanksgiving was on Monday.

ohhh lmaooooo

[sooby]

lol

[sooby]

Kizen Off-Season Program
Cycle 3 - Week 1 - Day 4 - Upper B
Weight - nope

Overhead Press - 115 lbs x 5/5/5/12 Volume PR!
Really wanted to go for a PR here but was unsure if I would get it. This went so much better than I thought it would, even the 12th rep wasn't a huge grinder although I did have trouble locking out in the end. After weeks of my OHP sort of coming to a grinding halt this is a very welcome PR. Must be the DB shoulder presses that I added. Coincidence? I think not haha.

Incline Bench - 145 lbs x 8/8/13 Volume PR!
I wasn't planning on going for a PR so I didn't record. It just kinda happened spontaneously as I felt good, even after going for a PR on OHP.

Pull-Ups - BW - 7/7
DB Rows - 40s x 10/10/10 (per arm)
EZ-Bar Curls - 55 lbs x 7/7/10
Face Pulls - 50 lbs x 15/15/15/15
Cable Lateral Raises - 12.5 lbs x 10/10/10

Additional NOTES: Sort of a weird session. I took a huge chit right before leaving for the gym. As soon as I arrived to the gym, I took another huge chit for like the first 15 minutes. My ass was exploding no homo and my stomach kind of felt weird afterwards. Started feeling a bit light-headed on warmups, me thinks is probably all the water I lost because of the massive diarrhea I had lol. It was probably the protein shake I had a few hours before. Pretty sure I'm lactose intolerant but I love eating chit like cheese and ice cream despite feeling a bit like chit afterwards. You could say I love living in the moment lol. I think I will probably have my protein shake either early in the morning or after my workout to avoid that chitty feeling during a workout, and what had just transpired with my ass. I probably don't eat the most balanced diet either as I do love eating junk foods with chit macros so I kind of have to make it up with pure protein shakes. Pretty sure I also set a PR in the bathroom as well lol, cuz after my workout I also took another huge chit for like 10 minutes.

[cornman99]

Well a PR is a PR either way.

[sooby]

Kizen Off-Season Program
Cycle 3 - Week 2 - Day 1 - Lower A
Weight - 179.0 lbs

Deadlifts - 285 lbs x 5/5/5/5/12
Nothing special here, just some good volume

Squats - 220 lbs x 8/8/8/8
Good volume here too

Pull-Ups - 20 lbs x 6/6
Back Extensions - 65 lbs x 11/11
Pallof Press - 50 lbs x 13/13/13
Leg Extensions - 150 lbs x 11/15
DB Wrist Curls/DB Wrist Extensions - 15/10 lbs x 18/18/18 (supersetted, ea)

Additional NOTES: Nothing notable here really, just another day in the gym.

[sooby]

Well a PR is a PR either way.

yeah i guess lol, keeps my hopes up higher

[sooby]

Kizen Off-Season Program
Cycle 3 - Week 2 - Day 2 - Upper B
Weight - 177.2 lbs

Bench Press - 180 lbs x 5/5/5/5/8
Wanted to go for a PR here but bench was feeling heavy for some reason. No idea how I did 10 reps before honestly haha. So I just stopped it at 8.

Pendlay Rows - 167.5 lbs x 10 Volume PR!
These are just easy PRs to set from here on out, just adding +1 rep to my previous PRs from last cycle.

DB Shoulder Press - 30s x 15/15/15/15
Almost didn't complete this lol. My shoulders were phucking dying after this. But I guess this is a good thing. I like these very much purely on how painful it is

Pull-Ups - BW - 8/8
EZ-Bar Curls - 55 lbs x 8/8/8
Face Pulls - 50 lbs x 15/15/15/15
Overhead Tricep Extension - 45 lbs x 13/13/15

Cable Side Raises - 12.5 lbs x 11/11/11
Amazing how difficult these actually are, would honestly do sets of 15-20 but the lowest weight is 10 lbs and even at that weight it would be difficult. Feels bad.

Additional NOTES: Decent work out overall, bummer about bench, I probably would have even been happy with 9 but didn't want to force it too hard.

[cornman99]

Wasted the bench PR on the chits last session.

[sooby]

Kizen Off-Season Program
Cycle 3 - Week 2 - Day 3 - Lower B
Weight - 178.8 lbs

Squats - 262.5 lbs x 5/5/5/5/10
Felt alright, last set felt more difficult than I had anticipated, still about an RPE 9 though. Depth might be slightly suspect, cutting it close for sure.

Deficit Deadlifts - 240 lbs x 8/8/8/8
Holy fuk kill me now!

Pull-Ups - 20 lbs x 6/6
Back Extensions - 65 lbs x 11/11
Ab Crunches - 10 lbs x 8/8/13
Leg Curls - 115 lbs x 11/13
DB Wrist Curls/Extensions - 15/10 lbs x 18/18/18 (supersetted, ea)

Additional NOTES: This workout was hard as chit. Gives me the goosebumps on how I will manage this on a cut. But i'll worry about that when the time comes. For now, just time to make as much gains as possible!

[sooby]

Kizen Off-Season Program
Cycle 3 - Week 2 - Day 4 - Upper B
Weight - 178.6 lbs

Overhead Press - 120 lbs x 5/5/5/5/8
Wanted to get 9 on the last set, attempted it but didn't get it. Oh well. Also something different I've been doing is that I've been doing 2 paused singles at +5% my working sets which should hopefully get me used to heavier weights. Although my paused singles were only 125, lol.

Incline Bench - 150 lbs x 8/8/8/12 Volume PR!
Well at least I PRed here

Pull-Ups - BW x 8/8
DB Rows - 40s x 10/10/10/10 (per arm)
EZ-Bar Curls - 55 lbs x 8/8/9
Cable Lateral Raises - 12.5 lbs x 11/11/11 (per arm)
Face Pulls - 50 lbs x 15/15/15/15

Additional NOTES: Kinda a meh session even though I hit a PR, but still overall decent.

[cornman99]

Nice job on OHP

[sooby]

Nice job on OHP

thanks buddy, wish it went better tho lol

[sooby]

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

Deadlifts - 295 lbs x 5/5/5/5/5/8
Only went for 8 on the last set, was just fukin tired lol.

Squats - 220 lbs x 8/8/8/8/8
Brutal.

Pull-Ups - BW x 5/5/5/5/5
Good finisher.

Additional NOTES: This session was pretty brutal not going to lie lol. Honestly kind of getting bored of the program a little bit, yeah gains have slowed and that may be part of it but it's mostly the same rep scheme and not a huge difference in weights used. But IDK, I'll ride it out for as long as I stay half motivated lol. Still unsure if I should run this on a cut.

[ThatOneStudent]

Why not just run something else on a cut and reap the benefits of feeling energized with a new workout routine?

[sooby]

Why not just run something else on a cut and reap the benefits of feeling energized with a new workout routine?

Too lazy to choose a new program lol and as long as it's working and I'm in the gym it don't matter lol