Back From The Dead Again; Journey to Strong

[musclehead09]

Tuesday October 20, 2020

Back/Shoulders (AM Workout; AM BW - 179.9)

Warmup
Band work - 60 reps

Barbell Row
*45x10
*95x8
135x6
150x6 (more difficult than I’d hope for)
165x4
180x4 (again more difficult)

Rack Chin
BWx8,8,7,6,6

Incline Rear Lateral
25’s x15,12,10,8

Seated OHP
*45x8
*65x6
*85x4
105x4
120x2

Backoff set
85x11

Side Raise
25’s x12,8,8

Plate Shrug (3 count hold)
45’s x15,10

[Anthony21]

Looks like a nice training session.

[musclehead09]

Thanks dude. It’s feeling good with the cut as I’m hitting my macros and supplementation daily now.

Thursday October 22, 2020

Chest/Tris (AM Workout; AM BW - 179.6; was 177.9 yesterday which was a big one day 2 lb drop)

Incline Bench Press
*45 2x12
*75x8
*105x8
*135x6
155x6
170x5

Backoff set
135x13

Chest Dip
BW 2x8, 1x6

Flat DB Fly
25’s x12
30’s x10
35’s x10 (2 more reps than last time)
40’s x8 (5 more lbs)

One Arm Pushdown
Red Mini (double knot; 4 hands up) x12,10,8

Incline Skullcrusher
*45x10
60x8
75x6


Had to cut it early without hitting biceps as I went out with family. May hit some biceps and Delts tonight.

[musclehead09]

Did a slow walk for 18 mins last night a little less than a mile. Went to do some curls in my gym but stopped as I was exhausted and needed sleep. Yesterday’s chest/Tri session which is normally chest/arms was good. Will be hitting legs soon.

[musclehead09]

Friday October 23, 2020

Leg Day (Noon workout; AM BW - 178.4)

Single Leg Calf Raise
BW 4x10 (no rest between legs)

Calf Press
208x20,15,12,12,10,10

Lying Leg Curl
10x15
20x12
40x10 (PR on this machine)
50x6 + 6 partials

Squat
*45 2x5 (right knee hurt switched from high bar to low bar and wide stance)
*95x5
*135x5
*185x5
*225x5 (add belt)
*265x3
*295x1
315x6 (depth was a tad high)

Leg Extension (tried leg Press; right knee hurt)
20 3x20

Stiff Leg Rack Pull (right below knee)
*135x6
*225x6
*275x5
*315x3
365x8 (PR)

[Anthony21]

Big time squats man and nice SL rack pull.

Looks like the switch in training is treating you well.

[musclehead09]

Big time squats man and nice SL rack pull.

Looks like the switch in training is treating you well.

Thanks man. I’m definitely content with how it’s been going with the drop in bodyweight. I don’t expect to hit squat and bench PRs but if I can maintain or be a little better than where I’m currently at as I continue cutting I’ll be happy.

I do need to get off the pre-workout. I notice it’s causing GI distress with my IBD and I’ve had headaches since yesterday. I’m going to take the next week and a half to Deload, stop taking the pre workout and then when I’m finished my first Deload in 8-10 weeks I can add a low amount of caffeine back (100mg via half a caffeine pill). Third of what I’m taking now a few times a week. I’ll switch over to creatine monohydrate starting tomorrow though; no need to stop taking creatine. HCL is currently in my pre.

[Anthony21]

I don't remember the last time I didn't train with no pre-workout haha. Idk if that's a bad thing or not so more power to you man.

[musclehead09]

I don't remember the last time I didn't train with no pre-workout haha. Idk if that's a bad thing or not so more power to you man.

Thanks haha. I think the caffeine and creatine are the most impactful things in preworkouts so I’d I just take half Or a third of the dosage via a caffeine pill I may get similar effects once I’m desensitized to it.

[musclehead09]

Saturday October 24, 2020

Back/Delts/Biceps

Warmup
Band work - 40 reps
Bodyweight Rows 2x5-8

Chin-up
BWx5
BW + 10 x4
BWx5

T-Bar Row (hands clasped)
*Bar + 45 x10
*Bar + 70 x8
Bar + 90 x8
Bar + 115 x8
Bar + 135 x6

Meadow Row
*Bar + 25 x8
Bar + 50 x8
Bar + 75 x6

Bent Over Lateral
30’s 2x12, 1x10

Behind the Neck Press
*45x10
70x8
95x6
115x0 (didn’t even try once I got it on my traps as it did not feel right; first time doing BTN)

Pinwheel Curl
30x10
35x8
40x6

Chest Sup DB Curl
30’s x10

Incline DB Curl
30’s x5
20’s x12

[Anthony21]

I love me some Meadow Rows. I need to start incorporating them more but I need to get a landmine attachment.

Nice training session bro.

[musclehead09]

I love me some Meadow Rows. I need to start incorporating them more but I need to get a landmine attachment.

Nice training session bro.

Thanks man. Meadow Rows are probably the main row variant I feel my lats working versus the mid back.

I actually don’t have a landline attachment but meadow rows have been easy to do for me without one honestly. T-Bar Rows on the other hand are really hard to do. If I don’t choke up on the bar then the back can come up which it did today. But meadow is pretty good without one since I’m handling the sleeve of the bar only.

[Anthony21]

Thanks man. Meadow Rows are probably the main row variant I feel my lats working versus the mid back.

I actually don’t have a landline attachment but meadow rows have been easy to do for me without one honestly. T-Bar Rows on the other hand are really hard to do. If I don’t choke up on the bar then the back can come up which it did today. But meadow is pretty good without one since I’m handling the sleeve of the bar only.

I'll give the Meadow Row a shot without a land mine attachment by just placing the end of my barbell in a corner part in my garage gym. I just don't want to mess up the end part of my barbell sleeve.

[musclehead09]

I'll give the Meadow Row a shot without a land mine attachment by just placing the end of my barbell in a corner part in my garage gym. I just don't want to mess up the end part of my barbell sleeve.

I feel ya that definitely makes sense.

Did 2 walks; one last night over 30 mins and one today 31:34. Hit a mile in 19 something. Just slow walks for recovery. AM BW 178.6 today.

[musclehead09]

Saturday October 31, 2020

Strength Upper Body (Delt/Tri Focus)
Start of a PHAT/conjugate based program for bodybuilding. AM Bodyweight - 176.9!


Warmup
Walk - 10:14
Band work - 40 reps total

Pause Close Grip Floor Press w/ chain
*45 + 42 chain 3x5
*95 + 42 chain x5
*145 + 42 chain x5
165 + 42 chain x5
185 + 42 chain x5 (massive PR; @9.5 RPE)

Backoff set
145 + 42 chain x10 @8.5 RPE

OHP
*45x6
*65x6
85x10 @7.5 RPE
85x8 @7 RPE

Skullcrusher
*45x10
65x10 @7.5 RPE
65x10 @8.5 RPE

Pull-up
BW 3x5, 1x7 (so much easier now that I’m lighter; had 10+ on my first set; last set ~8.5 RPE)

Incline Rear Lateral
25’s 2x15

Side Raise
25’s 2x8

Hammer Curl
25’s 4x12


Phenomenal workout. Deloaded by only working out once this week which was upper body and felt like garbage from poor sleep. Hit my macros everyday though and today’s workout was the best I’ve felt in a long time. PR on a movement where last time I hit a PR on it I was 190+ BW.

[musclehead09]

November 1, 2020

Strength Lower Body (Ham/Glute Dominant)
AM Bodyweight - 176.8

3” Deficit Deadlift
*135x5
*225x5
*275x3
315x3 (add belt)
350x3 (3” Deficit PR; @10 RPE)

Deficit SLDL
260x8 @7.5 RPE

Sumo Leg Press
*208x8
*298x6
*388x4
408x10,8,6 (PR on this hammer strength machine; all @9ish RPE)

Lying Leg Curl
30 2x8

DB Bulgarian Split Squat
25 2x10

Calf Press
298x15,12,10,10

Decline Sit-up
BW 3x10


Great workout. Was aiming for 350x5 on the main movement today as a 5RM is better for bodybuilding but 350x3 is still a PR on that deficit and PHAT calls for 3-5 rep sets on the main movement so I’ll take it!

[Anthony21]

The start of a new training program and you're already smashing PRS, FOOK YEAH! Great training sessions bro and I'm excited to see what's to come from you.

[musclehead09]

The start of a new training program and you're already smashing PRS, FOOK YEAH! Great training sessions bro and I'm excited to see what's to come from you.

Thanks dude! That Deload was key. I really needed some rest. I’ve used conjugate setups similar to this for powerlifting many times before with great success so I’m excited to tailor it towards bodybuilding.

[musclehead09]

PM Cardio

Walk - 31:33
Did 1 mile in 17:26. Close to 2 miles total; probably 1.8+ miles.

[musclehead09]

Saturday November 7, 2020

Strength Upper (Delt/Tri Focused; AM BW 175)

Warmup
Fast walk 7+ mins
Band work 40 reps

Pause Close Grip Bench w/ bands
*45 + double red minis 3x5
*95 + double red minis x5
125 + double red minis x5
150 + double red minis x5 @7.5 RPE
165 + double red minis x5 @10 RPE

Backoff sets
135 + double red minis 2x6

OHP
*45x6
*70x4
90 2x8 @8.5 RPE

Bodyweight Dip (Upright)
BW 2x10

Band Pushdown
2 Monster Minis (2 hands up) x8
2 Monster Minis (1 hand up) x8

Pull-up
BW 4x4, 1x8

Bent Over Lateral
25’s x20,15,10

One Arm Side Raise
25x10,8

Incline DB Curl
25’s 2x8, 1x6


Good workout. Happy I’m at 175! 7 lb drop so far. Missed a couple workouts this week due to work hours, college and sleep but I’m gonna have a handle on it this week.

Best 5RM I recall doing on today’s main movement before was 175x5. I’ve also done 205x1 and around 195x3 but I was also 20+ lbs heavier so I’m content with today’s session. Pull-ups also continue to get easier.

[musclehead09]

Sunday November 8, 2020

Strength Lower Body (Quad Focus; AM BW - 176)

Warmup
Slow Walk 8+ mins
Dynamic stretching

SSB Squat w/ chain
*61 no chain x5
*61 + 42 chain x5
*111 + 42 chain x5
*151 + 42 chain x5
201 + 42 chain x5 (add belt) 7.5 RPE
221 + 42 chain x5 @8.5 RPE
241 + 42 chain x5 @9.5 RPE (PR on this bar)

Backoff sets (beltless)
151 + 42 chain 2x6

Leg Press (Narrow)
*298x8
388x8,7 @8.5 RPE

RDL
*135x8
185x8
235 2x6 (add belt) @8.5 RPE

Lying Leg Curl
30 2x8

SSB Squat
*61x10
111x10
161x10,8
111x12
(The way the bar was it hurt my neck; need to have handles facing away next time like I did with squats)

V-up
BW 3x10

Plate Shrugs
45 3x12

[Anthony21]

Great training man and congrats on the 7lb drop in body weight.

[musclehead09]

Great training man and congrats on the 7lb drop in body weight.

Thanks man! Can definitely feel the difference when squatting not having a gut to help me lol. But I’m holding onto strength which is nice.

[musclehead09]

Tuesday November 10, 2020

Volume Upper (Chest Focus) - AM Workout

Warmup
Band work - 60 to 80 reps

Rack Chin
BWx8 ~@6 RPE
BW + 10 x8 ~@8 RPE
BW + 21 x8 @9.75 RPE (PR)

Incline Rear Lateral
30’s 1x10, 2x8

Hammer Curl
30’s 2x12, 1x10

Pause Flat Bench w/ chain
*45 + 42 chain x6
*95 + 42 chain x6
*135 + 42 chain x4
155 + 42 chain 2x6 @7.5-8 RPE
155 + 42 chain x8 @9.5 RPE

Incline DB Fly
30’s x12,10,8

Push-up
BWx20,10

Side Raise
30’s 2x8

[musclehead09]

Wednesday November 11, 2020

Volume Lower Body (Quad Focus; AM BW - 175.2)

High Bar Squat w/ chain
*45 + 42 chain x8
*95 + 42 chain x6
*135 + 42 chain x4
185 + 42 chain 2x6 @6.5-7.5 RPE
185 + 42 chain x8 @9 RPE

Leg Extension
30x15
50 2x10

Lying Leg Curl
30x12,10
40x6
20x12

Calf Press
208x25,15,12,10

Decline Sit-up
BWx15,12,10


Had a sick quad pump after this.

[Anthony21]

Good training man. I never squatted with chains and wonder how it would carry over to your raw squat.

[musclehead09]

Good training man. I never squatted with chains and wonder how it would carry over to your raw squat.

Thanks dude. I find it helps with sustaining an intense training cycle and in the past using accommodating resistance helps me to prolong a cycle before a Deload. The more specific I want to get I will use them less often but the consistent training with less deloads helped me break PRs in the past.

I love Matt Wennings take on it. Using chains and varying planes in which you lift by rotating movements lessens chance of injury. I didn’t get hurt for years until last winter when I got overzealous with breaking 1-3RMs on the main lifts too often.

[musclehead09]

Thursday November 12, 2020

Upper Body Pull

One Arm T-Bar/Long Bar Row
25 + Bar x8
50 + Bar 3x8
(90 sec to 2 min rest)

Chin-up
BW 3x5
(2 min rest)

Plate Shrug w/ 3 sec hold
45’s x15,12,10
(1 min rest)

Bent Over Lateral
30’s 3x10
(90 sec rest)

Barbell Curl
*45x8
*60x4
75 2x6
65x10
(90 sec to 2 min rest)

Incline DB Curl
20’s 1x10, 2x8
(1 min rest; brutal pump)

[musclehead09]

Friday November 13, 2020

Extra work

Walk 33+ mins (medium pace)
1 mile in 18:53

One Legged Calf Raise
BWx12,10,8
(30 sec rest)

Lying Leg Raise
BWx15,12,10
(90 sec rest)

[musclehead09]

Saturday November 14, 2020

Heavy Upper (Delt/Tri Focus; AM BW - 174.3!!!)

Warmup
Fast Walk 18+ mins
1 mile in 17:01
Band Work - 60 reps

Pause Close Grip Incline Bench
*45 2x10
*95x5
*115x5
*135x5
155x5
175x4 @10 RPE; PR
(2:30 rest)

Overload Set
205 + Reverse Light Band x6 @9 RPE; PR
(3 min rest)

Backoff Sets
135 2x8 @8, @9 RPE
(1:45 rest)

OHP
*45x8
*70x4
95 2x6 @8, @9 RPE
(2 min rest)

JM Press
*45x10
65 3x10 @8ish RPE
(90 sec rest)

Rack Chin
BWx6
BW + 10 x6 @6.5 RPE
BW + 21 x6 @8.5 RPE
BW + 31 x7 @10 RPE; PR
(2 min rest)

Incline DB Curl
20’s x12,10,8
(90 sec rest)

Delt Superset (Side Raise + Incline Rear Lateral)
10’s x25
10’s x15
(1 min rest)


Happy with this workout. PRs on my most difficult bench variant and I’m at a 5 year low in bodyweight! Only thing I could change is doing OHP on this day. Hitting that after heavy benching sucks but I will stick with it for now as I do Hypertrophy chest work on Tuesday which could be even more difficult to do OHP after. Last resort is doing it on Thursdays with pull workout but I’m not going to press 3x a week at this time with how much work I’m doing.