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  1. #391
    Registered User musclehead09's Avatar
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    Sunday November 15, 2020

    Heavy Lower (Ham Focus; AM BW - 175.4)

    Warmup
    Fast Walk 14 mins

    1.5” Deficit Deadlift
    *135x5
    *185x4
    *225x3
    *275x2
    *300x1 (add belt)
    *325x1
    350x5 (PR!!! @10 RPE)
    (2:30 to 3 min rest)

    1.5” Deficit SLDL
    225x6
    275x6 @8.5 RPE
    (2 min rest)

    Lying Leg Curl
    30x8
    40x6
    30x8
    20x12
    (2 min rest)

    SSB Hatfield Squat
    *61x8
    *151x6
    201 2x8, 1x6 (all @8-8.5 RPE)
    (2 min rest)

    Leg Extension
    40x10
    60 2x10
    (90 sec rest)

    SSB Calf Raise
    151 2x12, 2x10
    (90 sec rest)

    Decline Sit-up
    BW 3x15 (PR since resuming training in May)

    SSB Shrug
    151 3x15
    (1 min rest; new movement. Liked it)


    Great workout. The fact I keep PRing on hard movements while cutting makes me feel very happy about how consistent I’ve been on this diet and supplementation. I haven’t had a day under 190g protein in 5 weeks and usually it’s 215-225g. Can’t wait to see how I perform in maintenance and bulk phases down the road!
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  2. #392
    Registered User Anthony21's Avatar
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    F'n brutal training session man! You PR on a hard movement then follow it up with deficit SLDL then on top of that SSB Hatfield squats.

    I'd be dead on the ground. Awesome training session and great PR.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  3. #393
    Registered User musclehead09's Avatar
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    Originally Posted by Anthony21 View Post
    F'n brutal training session man! You PR on a hard movement then follow it up with deficit SLDL then on top of that SSB Hatfield squats.

    I'd be dead on the ground. Awesome training session and great PR.
    Thanks man! The SSB Hatfield Squats were definitely incredibly difficult especially from a mental perspective after all the posterior work.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  4. #394
    Registered User musclehead09's Avatar
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    Wednesday November 18, 2020

    AM Workout Chest/Tris; Bodyweight - 175.6

    Band work 60 reps

    Wide Grip Bench Press
    *45x10
    *95x8
    *135x6
    *160x4
    185 3x6, 1x10
    (Rest 2 mins first 3 sets, 3 mins last set)

    Incline DB Press
    60’s 3x8
    (90 sec rest)

    Flat DB Fly
    30’s 3x10
    (1 min rest)

    Band Pushdown
    2 Red Minis (6 hands up) x10
    2 Red Minis (5 hands up) x10
    2 Red Minis (4 hands up) x10
    2 Red Minis (3 hands up) x15
    2 Red Minis (2 hands up) x15
    2 Red Minis (1 hands up) x20
    (30 sec rest)


    Side and Rear Delts in the evening. Good session, don’t typically go wide grip but threw it into my first 3 week cycle to gauge chest strength for reps. So far so good. Best with 185 was 15 reps competition/medium grip weighing 195-200.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  5. #395
    Registered User Anthony21's Avatar
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    Solid training session man. That wide grip bench hits differently for sure.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  6. #396
    Registered User xRequiem's Avatar
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    Digging the training in here. What routine are you doing? What's your weight goal?
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  7. #397
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
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    Thanks guys.

    I’m running a modified PHAT program so that I hit everything at least twice a week but the small weak points I have (bis/Delts/calves) and even lats get hit up to 3x a week. I have a pool of movements I use for the Power days in the 3-5 rep range and a pool of movements for the Hypertrophy days in the 6-10 rep range. Both types of days I fill the rest in with accessories (6-12 reps for power days and 8-20 for hypertrophy days on accessories). Chase PRs on every movement.

    End goal weight for this cut is at least 166 and at most down to 158.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  8. #398
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
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    Also PM workout

    Side Raise
    *10’s x15
    25’s x12,10,8 (90 sec rest)
    20’s x12,10 (1 min rest)

    Seated Face Pull
    Red Mini 2x20 (1 min rest)
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  9. #399
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
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    Saturday November 21, 2020

    Heavy Upper (Delt/Tri Focus; AM BW 173!)

    Warmup band work 60 reps

    Pause Close Grip Floor Press
    *45x10
    *95x5
    *135x5
    *160x5
    185x5
    205x3
    225x2
    (2 min - 2:30 rest)

    OHP
    *45x8
    *70x4
    95 1x6, 1x8
    (2 min rest)

    Incline Skullcrusher
    45x10
    65 2x8
    (1:30 - 2 min rest)

    Chin-up
    BW 4x5
    (2 min rest)

    Superset
    Bent Over Lateral 20’s 3x15
    Standing DB Curl 20’s 3x15
    (1:30 rest)


    This week I missed 2 workouts simply because I literally had multiple nights of less than 1 hour of sleep. Idk what’s going on but I’m going to need to get checked. Our daughter isn’t even keeping us up it’s just me. But I’m happy with the weight loss, another pound down this week. Main lift felt ehh but it’s only a rep off my best when I weighed around 200.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  10. #400
    Registered User musclehead09's Avatar
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    Sunday November 22, 2020

    Heavy Lower Body (AM BW - 173.1)

    Warmup
    Slow Walk 15:22
    Dynamic stretching

    High Bar Pause Squat
    *45 2x5
    *95x5
    *135x5
    185x5
    225x5 (add belt)
    250x5 @9.75 RPE lol
    (3 min rest)

    Backoff sets
    205x5
    185x3 (beltless; cut short due to dull right knee pain)
    (2 min rest)

    RDL
    *135x6
    *225x6
    275x6 @8.5 RPE
    300x6 @9.5 RPE (15 lbs off old PR)
    (2-3 min rest)

    One Legged Leg Press
    118 (sled only) 3x6
    (1 min rest)

    Calf Press
    *208x10
    298x15,10,8,8,6
    (30 sec rest)

    Barbell Shrug
    135 3x10
    (1 min rest)

    Decline Sit-up
    BW 3x10
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  11. #401
    Registered User musclehead09's Avatar
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    Adding this as another messages since trying with my logged workout post itself appears to be too long for it to be accepted.

    My right knee would feel like giving out with bad pain sporadically lasting only a second several times since last leg day. That’s also why I didn’t train legs a second time this past week. I think it was either due to my lying leg curl machine having my knees hanging off the bench or the same machine being a weird angle for extensions. It could also be doing heel elevated Hatfield squats really deep with Chuck Taylor’s on off of 10 lb plates. Either way I’m adjusting training to not use the lying leg curl machine for now. Setting up my seated machine over the next day or 2.

    On the other hand the high bar pause squats were good. 250x5 isn’t much but being high bar and below parallel I’m happy with it. Not sure what my old PR was before but I remember a 300 lb high bar narrow stance single being difficult awhile ago so this is good. I pushed my butt back as far as possible to ensure no knee pain but felt some on my last Backoff set.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  12. #402
    Registered User musclehead09's Avatar
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    Tuesday November 24, 2020

    Volume Upper Body AM Workout (Chest Focus; AM BW - 174.5)

    Band work 100 reps

    Pause Wide Grip Bench w/ chain
    *45 + 42 chain 2x5
    *95 + 42 chain x5
    115 + 42 chain 10x5 (first set 6 reps; last set 4 reps. Miscounted first set)
    (1 min rest - completed in 12:44)

    Weighted Chest Dip
    BWx8
    BW + 10 x8
    BW + 25 x8
    (Rest 2 mins)

    Incline DB Fly
    25’s 3x15
    (Rest 1 min)

    Pushdown
    2 Red Minis (5 hands up) x20,18,12
    2 Red Minis (3 hands up) x15,12
    (Rest 45 sec)

    Side Raise
    25’s 1x12, 2x10
    (Rest 90 sec)

    Good workout; decided to have my next 3 week block set up so I only am pushing RPE once a week on each bodypart. Mid week will be higher volume and low RPE work to save my joints as I continue cutting. I’ll cycle both.
    Last edited by musclehead09; 11-24-2020 at 04:39 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  13. #403
    Registered User musclehead09's Avatar
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    Wednesday November 25, 2020

    Volume Lower Body (PM Workout. AM BW - 171.5 holy crap! 36” waist too)

    Superset
    Calf Press 298x18,15,12,10
    V-up BW 4x12
    (No rest between movements; 20-30 sec rest between sets)

    High Bar Good Morning
    *45x10
    95x8
    115 2x8
    95x8
    (2 min rest)

    SSB Squat
    *61x5
    *111x5
    161 6x5, 1x4, 1x6 (almost cut short for slight knee pain and side cramp. Moved stance out wider on 8th set to complete 40 total reps. Narrow stances just don’t agree with me unless I really focus on pushing my hips back)
    (1 min rest first 6 sets rest
    1:30 rest 7th set
    2:30 rest final set
    13:06 total time)

    Sumo Leg Press
    298x12,8 (3 sec negative)
    (1 min rest)
    Last edited by musclehead09; 11-25-2020 at 03:13 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  14. #404
    Registered User Anthony21's Avatar
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    I hope that knee feels better bro. Awesome training per usual.

    Have a good Holiday with the fam and stay safe.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  15. #405
    Registered User musclehead09's Avatar
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    Originally Posted by Anthony21 View Post
    I hope that knee feels better bro. Awesome training per usual.

    Have a good Holiday with the fam and stay safe.
    Thanks bro. Have a great holiday too!
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  16. #406
    Registered User xRequiem's Avatar
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    Impressive lifting in here. Looks like you’re rapidly dropping weight but still maintaining and even moving up on some variations. How are you cutting so darn fast? I’m losing about 1-1.5lb a week with 12-14 hour IR and eating less carbs. Pretty much the vertical diet with less vegetable restrictions.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  17. #407
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    Impressive lifting in here. Looks like you’re rapidly dropping weight but still maintaining and even moving up on some variations. How are you cutting so darn fast? I’m losing about 1-1.5lb a week with 12-14 hour IR and eating less carbs. Pretty much the vertical diet with less vegetable restrictions.
    Thanks a lot! Honestly it’s pretty wild, I’m maintaining 2250ish calories on most lifting days and 2050-2150 on rest days (up to 2400 on leg days). My weight fluctuates a lot but I see these huge drops in a single day then gain it back the next day then by the following week it’s gone. I think the fluctuation must be from varying sodium intake. I get a gallon of water in and 5g creatine everyday. My carbs on workout days are over 200g (up to 250 on leg days) but on non workout days under 90g most of the time. Protein is always 200g or more (as high as 235g some days. Fat averages 50-60g.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  18. #408
    Registered User musclehead09's Avatar
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    Thursday November 26, 2020

    Back/Delts/Biceps (PM workout, AM BW - 174.3. PS I was 172.4 before going to the bathroom and being 171.5 yesterday and didn’t have a meal until 9am; still 172.4 was a 1 lb loss in itself!)

    Warmup
    Walk ~0.9 miles 17ish mins
    Band work 40 reps

    Barbell Row
    *45x10
    *95x8
    135x8,6,6 (dang felt weak)
    (2 min rest)

    Pull-up
    BWx8,4,4,4
    (2 min rest)

    Plate Shrug (3 count hold)
    45’s 4x15 (good burn)
    (90 sec rest)

    Side Raise
    25’s x10,8
    (90 sec rest)

    Bent Over Lateral
    25’s 2x15
    (75 sec rest)

    Barbell Curl
    *45z8
    65x10,8,8
    (2 min rest)

    Lying Incline DB Curl
    25’s 2x12, 1x8
    (75-90 sec rest)

    Incline DB Curl
    20’s 2x10
    (45-60 sec rest)


    I realized midway through my sodium intake was 0 today so my head and eyes hurt and I was tempted to quit after the pull-ups but I haven’t hit enough pull work recently and that’s a focus right now so I continued. By time I got to side raises I felt better. I added sodium to my post workout shake and I’m feeling much better. My daughter has inflammation in her hip so I didn’t eat till noon today and had no salt in my only meal so far. Even though last night I had a ton of bone broth it didn’t carryover 13 hours later.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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