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  1. #31
    idk wtf I'm doin' ECGordyn's Avatar
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    Dumbbell bench press
    75s x 12, 11, 10, 8

    Pendlay
    205 x 10, 10, 8, 6

    OHP
    125 x 12, 9
    120 x 8, 5. Weak as a kitty on this today.

    Lat pulldown
    220 x 12, 9
    210 x 10, 8

    Strength really seems to be draining away quick on this cut. Just 2 weeks ago I could do OHP 135 x 10 and Pendlay 225 x 10. Maybe it's mental.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  2. #32
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
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    DB bench
    75s x 12, 12, 12, 10

    Pendlay
    210 x 10, 10, 8, 6

    OHP
    125 x 12, 12, 10, 8

    Pulldown
    220 x 12, 12
    210 x 10, 8

    Strength was up the most on bench and OHP, up a little bit on Pendlay. Decent considering I didn't eat much the day before. A little weak on pulldown. Tomorrow squats and deads.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  3. #33
    idk wtf I'm doin' ECGordyn's Avatar
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    Squat
    245 x 8, 8, 8, 8

    DL
    265 x 8, 8

    Leg press
    410 x 5, 5, 5. Felt weak on these for some reason, or just lazy after the big lifts.

    Lying ham curl
    170 x 10, 8, 8

    Calf raise machine
    320 x 10, 8, 10

    Overall the weights all moved pretty good. Feels good to be getting strength back.
    Currently running a PHLU template:
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  4. #34
    idk wtf I'm doin' ECGordyn's Avatar
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    DB bench
    85s x 10, 9, 8, 8

    Pendlay
    215 x 10, 10, 8, 6

    OHP
    125 x 12, 10
    120 x 10, 8

    Pulldown
    210 x 12, 12, 10, 8

    Forgot to log yesterday's weight: 88 kg / 195.5 lbs
    Currently running a PHLU template:
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  5. #35
    idk wtf I'm doin' ECGordyn's Avatar
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    Squat
    280 x 9. Really wanted all 10 reps on this max-rep-10 set, but didn't get there.
    285 x 3, 3, 3, 3, 3

    Pause DL
    275 x 7, 8, 7. Have to admit I was a bit of a p*ssy on these.

    Leg press
    410 x 8, 8, 10

    Lying ham curl
    170 x 10, 9, 8

    Calf raise machine
    320 x 12, 10, 9
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  6. #36
    idk wtf I'm doin' ECGordyn's Avatar
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    DB bench
    90s x 8, 7, 5
    80s x 8

    Pendlay
    220 x 10, 8, 8

    OHP
    130 x 10, 8, 6

    Pulldown
    230 x 10, 8, 6

    Pec deck
    170 x 12, 10, 7

    Facepulls
    50 x 12, 12, 12

    Concentration curls
    30 x 14, 10, 10
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  7. #37
    idk wtf I'm doin' ECGordyn's Avatar
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    Squat
    285 x 10
    275 x 10 sets of 3 reps with 60 seconds rest.
    Week 2 of Candito strength is just vicious. On a lighter note, first time squatting in a belt, and it feels really good, stable torso down into the hole and up to lockout. I'm sold.

    Pause DL
    265 x 8, 7, 8
    Didn't like the way these felt at all, sad because the weight is so light. First time doing DLs with a belt, so I still need to find the sweet spot on my torso.

    Leg extensions
    85 x 10, 10, 10

    Lying ham curls
    170 x 11, 7, 6

    Calf raise machine
    320 x 12, 8, 8
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  8. #38
    idk wtf I'm doin' ECGordyn's Avatar
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    DB Bench
    90s x 9, 8, 5
    80s x 10

    Pendlay
    205 x 10, 8
    215 x 8
    Went a bit light on these because of bicep pain. The last thing I want is a tear.

    OHP
    130 x 10, 8
    135 x 8
    Bumped weight and added 2 reps for the last set.

    Pulldown
    230 x 10, 8, 6

    Pec deck
    170 x 10, 10, 8

    Facepulls
    50 x 12, 12, 12

    Concentration curls
    30 x 14, 11, 8
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  9. #39
    idk wtf I'm doin' ECGordyn's Avatar
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    DB Bench
    90s x 11, 8, 7. Nice little bump in reps on these.
    80s x 8

    Pendlay
    220 x 10, 8, 8. Form gets sloppy as I go up in weight, but it makes my back grow.

    OHP
    135 x 10, 8, 6

    Pulldown
    235 x 10, 8, 6

    Pec deck
    170 x 12, 10, 8

    Seated facepulls
    55 x 12, 12, 12. Had to do these on the seated cable row machine because all the standing cable stations were taken. InB4 AthleanX tries to sell 'em on youtube.

    Concentration curls
    30 x 11, 8, 8

    Week 2 finished.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  10. #40
    idk wtf I'm doin' ECGordyn's Avatar
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    Squat
    305 x 6, 5, 6

    DL
    330 x 5, 5

    Basic and heavy.
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  11. #41
    idk wtf I'm doin' ECGordyn's Avatar
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    DB Bench
    95s x 6, 5, 5
    80s x 10
    Heavy weight on bench never feels right for me. I'll stick with higher rep ranges.

    Pendlay
    235 x 6
    225 x 6, 6

    OHP
    145 x 6, 6, 7
    These were the highlight. I've done 150x6 before, but the fight to lockout these reps just felt so good. Last one was a pure grinder, whole body locked in to press the bar up.

    Pulldown
    250 x 6, 6, 6

    Standing cable crunches
    60 x 10
    50 x 25, 25, 25

    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  12. #42
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
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    Squat
    310 x 6,5

    Pause DL
    295 x 5,5,4

    Conv DL
    295 x 6

    Calf raise machine
    320 x 15, 12, 9

    Standing cable crunch
    50 x 30, 30, 30

    Bodyweight 90 kg / 198 lbs

    Currently running a PHLU template:
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  13. #43
    idk wtf I'm doin' ECGordyn's Avatar
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    DB bench
    90s x 11,8,7
    80s x 10

    Pendlay
    210 x 6
    205 x 6,6
    Both weights a bit sloppy.

    OHP
    150 x 5, 5, 2
    140 x 6
    Was set to do 3x6 at 150, so technically all sets were failure, but it was the worst on the 3rd set, so added some reps at 140. Only 6 hrs sleep the night before, maybe that's why.

    Pulldown
    250 x 6,6
    230 x 8

    Concentration curls
    30 x 12,10,11

    Standing cable crunches
    50 x 30
    57.5 x 30, 30
    Starting to add these a couple times a week. Standing for greater range of motion, and for being the "exact opposite movement of a deadlift," says Candito in one of his vids.



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  14. #44
    idk wtf I'm doin' ECGordyn's Avatar
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    Squat
    310 x 3
    315 x 3
    320 x 3
    All sets felt pretty solid. Last rep felt like a looong grinder but only clocks in around 3 seconds.

    Pause DL
    275 x 6, 6
    Second set of these felt much better than the first.

    Leg press
    410 x 10, 10, 10

    Lying ham curl
    170 x 11, 8, 8

    Calf raise machine
    320 x 12, 10, 9

    Standing cable crunches
    50 x 30, 30, 25
    Tough last set for some reason. My hams get tight on these.



    Currently running a PHLU template:
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  15. #45
    idk wtf I'm doin' ECGordyn's Avatar
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    DB bench
    90s x 11, 8, 7, 6

    Pendlay
    210 x 10, 10, 8, 6

    OHP
    130 x 12, 10
    125 x 10, 8
    Should have hit 12 reps on the second set of 130.

    Pulldown
    230 x 12, 10
    220 x 10, 8
    Same as OHP, needed 12 reps for first 2 sets.

    Concentration curls
    30 x 10, 10, 10

    No vids today, gym was crowded.
    Currently running a PHLU template:
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  16. #46
    idk wtf I'm doin' ECGordyn's Avatar
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    Squat
    320 x 3
    335 x 2
    Second rep of 335 was awful. Skewed sideways for some reason halfway through the ascent. Dangerous af. Think I descended too quickly and lost control or lost tightness.

    DL
    345 x 3
    355 x 2
    These felt pretty good but nowhere near perfect.

    Leg press
    410 x 8, 10, 10

    Lying ham curl
    170 x 12, 10, 6

    Calf raise machine
    320 x 14, 10, 9

    Standing cable crunches
    57.5 x 30, 30, 25



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  17. #47
    idk wtf I'm doin' ECGordyn's Avatar
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    DB Bench
    90s x 10, 8, 7, 6
    Surprised to lose a rep on these this session.

    Pendlay
    210 x 10, 10, 8, 6

    OHP
    130 x 12, 12, 10, 8
    Last 2 reps of last 2 sets were fierce grinders. Ever go blind when you're fighting a rep? Can't focus your eyes on anything and you just see one big blur? Every time with this lift and with heavy deadlifts.

    Pullups
    BW x 5, 4
    F*kn A I'm weak on these. Haven't done pullups in about 5 months. Back then, got up to 10 lbs + 185 bw for a reliable 8-6 reps across 4 sets. Now I'm 198 lbs and struggle to do 5. F*kng hell.

    Pulldowns to get some volume in.
    230 x 10, 8

    Pec deck
    170 x 12, 10, 8

    Facepulls
    50 x 12, 12, 12

    Concentration curls
    30 x 10, 9, 7

    Week 4 finished. Next week test new maxes on squat and DL.


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  18. #48
    idk wtf I'm doin' ECGordyn's Avatar
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    Squat
    340 x 4
    Passed max test. Brutal last rep.

    DL
    255 x 4
    265 x 4
    270 x 3
    Cheated a bit and added a rep to 270.

    Leg press
    410 x 10, 12, 12

    Lying ham curl
    170 x 12 , 10 , 8

    Calf raise machine
    320 x 12, 10, 10

    No abs, too damn tired.



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  19. #49
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    DB bench
    90s x 12, 9, 7, 7
    Happy to get some extra reps on these. Will go for double digits across all sets before taking on the 95s. Want to make sure my shoulders can safely support the dumbbells. When I've done 95s and higher in the past, my shoulders don't feel stable at all.

    Pendlay
    225 x 8, 6, 6
    Rather sloppy. Felt a small twinge in my left lower lat at the start of the second set. Felt like my torso was a bit too far forward, my hips too high, but the vid looks normal.

    OHP
    145 x 8, 6, 6

    Pulldown
    250 x 8, 6, 6
    Still that twinge in the left lat. Hope it's gone by Friday when I test max deadlifts. Might have done 7 on the last set.

    Pec deck
    180 x 12, 9, 7

    Facepulls
    50 x 12, 12, 12

    Concentration curls
    30 x 14, 10, 8



    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  20. #50
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    DL
    365 x 4, 1, 1
    Passed max test and added some singles. These all felt pretty good, as in rigid torso and no pressure in lower back. Followed up with a couple of accessories.

    Leg press
    430 x 6, 8

    Lying leg curl
    170 x 12, 10

    Calf raise machine
    320 x 10, 10

    Standing cable crunches
    57.5 x 30, 30, 30

    Cycle 4 finished. Start next cycle on Monday.

    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  21. #51
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    DB bench
    90s x 10, 9, 7, 6

    Pendlay
    215 x 10, 10, 8, 6

    OHP
    130 x 12, 10
    125 x 10, 8
    Failed last 2 reps in second set of 130.

    Pulldown
    230 x 12, 8
    220 x 8, 6
    Big fails across the board here. Big deal, it's only pulldown.

    Concentration curls
    30 x 10, 10, 8

    Just a quick upper day. Start 5th cycle for real tomorrow.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  22. #52
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    Start of 5th cycle today.

    Squat
    295 x 6, 6, 6, 6

    DL
    320 x 6, 6

    Leg press
    430 x 8, 8, 8

    Lying ham curl
    170 x 12, 9, 8

    Calf raise machine
    320 x 12, 10, 10

    Standing cable crunch
    57.5 x 25
    62 x 20
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  23. #53
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
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    DB bench
    90s x 11, 8, 7, 6

    Pendlay
    215 x 10, 10, 8, 6

    OHP
    125 x 12, 12, 8, 6

    Pulldown
    220 x 12, 10, 8, 8

    Pec deck
    180 x 10, 9, 6

    Facepulls
    50 x 12, 12, 12

    Concentration curls
    30 x 10, 8, 8

    Losing strength? Failed several reps today on different lifts, and noticing a small downward trend lately. Still in a caloric surplus. 2 days off before this workout shouldn't have affected anything.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  24. #54
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
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    Squat beltless
    260 x 8, 8, 8, 8

    DL beltless
    280 x 8, 8

    Leg press
    430 x 8, 8, 8

    Lying ham curls
    170 x 12, 10, 10

    Calf raise machine
    320 x 12, 10, 10
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  25. #55
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    DB bench
    90s x 10, 8, 8, 8

    Pendlay
    220 x 10, 10, 8, 6

    OHP
    125 x 12, 12, 10, 8
    Last set was technically a rest-pause. Reached failure at 6 reps, then refused to give up those last 2 reps so knocked them out after a 5-second rest.

    Pulldown
    220 x 12, 10, 8, 8

    Pec deck
    180 x 12, 7, 6

    Facepulls
    50 x 12, 12, 12

    Concentration curls
    30 x 8, 8, 8


    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  26. #56
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    Squat
    295 x 10
    300 x 5 sets of 3 with 60 seconds between sets

    Pause DL with a band (15 kg)
    245 x 8, 8, 8
    Lightest DL work I've done in a while, but with the band the last few reps of these sets torched me. Working on strengthening my lockout, as I've noticed in the past 2-3 weeks I hitch the lockout.

    Leg extensions
    80 x 10, 10, 10

    Lying ham curls
    170 x 8, 8, 6

    Calf raise machine
    320 x 12, 10, 10
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  27. #57
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
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    ECGordyn is offline
    DB bench
    90s x 10, 10, 8, 7

    Pendlay
    225 x 10, 8, 8

    OHP
    135 x 10, 8, 6

    Pulldown
    230 x 10, 8, 7

    Pec deck
    180 x 11, 9, 8

    Facepulls
    50 x 15, 14, 12

    Concentration curls
    30 x 12, 8, 7
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  28. #58
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000)
    ECGordyn is offline
    Squat
    300 x 10. 1.5 x bodyweight for 10.
    290 x 10 sets of 3 reps with 60 seconds between sets.

    Pause DL
    265 x 8, 8, 8

    Leg extensions
    80 x 11, 11, 11

    Lying ham curls
    170 x 12, 8, 8

    Calf raise machine
    320 x 16, 12, 12

    Last edited by ECGordyn; 07-19-2018 at 07:40 AM.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  29. #59
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    ECGordyn is offline
    DB bench
    90s x 12, 9, 9, 7

    Pendlay
    230 x 10, 8, 6

    OHP
    140 x 10, 8, 1, 6
    Did a single to show a new girl what we mean by a vertical press. May as well count it.

    Pulldown
    240 x 10, 8, 6

    Pec deck
    180 x 12, 10, 7

    Facepulls
    50 x 15, 15, 12

    Concentration curls
    30 x 12, 11, 9
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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  30. #60
    idk wtf I'm doin' ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000)
    ECGordyn is offline
    DB bench
    90s x 12, 10, 9, 7

    Pendlay
    230 x 10, 8, 8

    OHP
    140 x 10, 8, 6

    Pulldown
    240 x 10, 8, 7

    Pec deck
    180 x 14, 10, 7

    Facepulls
    50 x 15, 12, 12

    Skipped curls.
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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