Dear diary

[Filmbuff81]

Working out on little sleep sucks! Well done on getting through that, and today's workout as well. I feel you with the struggles on Lateral raises - they look easy enough, but I can never manage to do them right. If you figure out the magic key to them, let me know, lol.

Haha thanks.

Overall I get pretty good stimulus, but I noticed I was sacrificing form for weight a bit so I’m just trying to re-centre myself.

Alberto Nunez has an interesting take on them that I try to emulate.

https://youtu.be/9gfirDFXBi8

Could be worth trying.

[Filmbuff81]

Day 1 - LEGS 1
Monday, June 7, 2021 at 5:40 AM

Seated Leg Curl (Machine)
Set 1: 35 lb × 20 [Warm-up]
Set 2: 65 lb × 15 [Warm-up]
Set 3: 90 lb × 5 [Warm-up]
Set 4: 120 lb × 17 @ 7
Set 5: 120 lb × 16 @ 7.5
Set 6: 120 lb × 14 @ 7.5

Squat (Smith Machine)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 3 [Warm-up]
Set 4: 225 lb × 2 [Warm-up]
Set 5: 275 lb × 1 [Warm-up]
Set 6: 315 lb × 1 [Warm-up]
Set 7: 315 lb × 12 @ 7.5
Set 8: 315 lb × 10 @ 7.5
Set 9: 315 lb × 9 @ 7.5

Leg Extension (Machine)
Set 1: 35 lb × 15 [Warm-up]
Set 2: 55 lb × 25 @ 7.5
Set 3: 55 lb × 21 @ 7.5
Set 4: 55 lb × 20 @ 7.5
Set 5: 55 lb × 18 @ 7.5

Lunge - Chains/weighted Vest
Set 1: +20 lb × 38 @ 7.5
Set 2: +20 lb × 34 @ 7.5

Lateral Raise (Cable)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 45 lb × 13 @ 7.5
Set 3: 45 lb × 12 @ 7.5
Set 4: 45 lb × 12 @ 7.5

Cable Crunch
Set 1: 110 lb × 15 [Warm-up]
Set 2: 175 lb × 17 @ 7.5
Set 3: 175 lb × 16 @ 7.5
Set 4: 175 lb × 14 @ 7.5

Standing Calf Raise (Dumbbell)
Set 1: 65 lb × 17 @ 7.5
Set 2: 65 lb × 16 @ 7.5
Set 3: 65 lb × 15 @ 7.5

Legs toast

[Filmbuff81]

UPPER 1
Tuesday, June 8, 2021 at 5:39 AM

Incline Bench Press (Smith Machine)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 1 [Warm-up]
Set 5: 235 lb × 2 [Warm-up]
Set 6: 190 lb × 11 @ 7
Set 7: 190 lb × 10 @ 7.5
Set 8: 190 lb × 8 @ 7.5

Bench Press (Dumbbell)
Set 1: 65 lb × 5 [Warm-up]
Set 2: 65 lb × 30 @ 7.5

Low To High Cable Fly
Set 1: 45 lb × 10 [Warm-up]
Set 2: 95 lb × 21 @ 7.5
Set 3: 95 lb × 20 @ 7.5
Set 4: 95 lb × 18 @ 7.5

Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +25 lb × 14 @ 7.5
Set 3: +25 lb × 12 @ 7.5
Set 4: +25 lb × 12 @ 8
Set 5: 14 reps @ 7.5

Pullover (Machine)
Set 1: 75 lb × 10 [Warm-up]
Set 2: 120 lb × 16 @ 7.5
Set 3: 120 lb × 14 @ 7.5
Set 4: 120 lb × 12 @ 7.5

Lat Pulldown (Single Arm)
Set 1: 120 lb × 8 [Warm-up]
Set 2: 145 lb × 12 @ 7
Set 3: 145 lb × 12 @ 7.5
Set 4: 145 lb × 11 @ 7.5

Preacher Curl (Dumbbell)
Set 1: 25 lb × 8 [Warm-up]
Set 2: 35 lb × 17 @ 7.5
Set 3: 35 lb × 15 @ 7.5
Set 4: 35 lb × 14 @ 7.5

[Filmbuff81]

LEGS 2
Wednesday, June 9, 2021 at 5:32 AM

Bulgarian Split Squat
Set 1: 0 lb × 10 [Warm-up]
Set 2: 0 lb × 8 [Warm-up]
Set 3: 35 lb × 6 [Warm-up]
Set 4: 70 lb × 12 @ 7
Set 5: 70 lb × 10 @ 7
Set 6: 70 lb × 10 @ 7.5

Good Morning (Barbell)
Set 1: 95 lb × 8 [Warm-up]
Set 2: 135 lb × 4 [Warm-up]
Set 3: 175 lb × 10 @ 7
Set 4: 175 lb × 10 @ 7.5
Set 5: 175 lb × 8 @ 7.5

Belt Squat
Set 1: +135 lb × 8 [Warm-up]
Set 2: +185 lb × 4 [Warm-up]
Set 3: +235 lb × 2 [Warm-up]
Set 4: +275 lb × 18 @ 7
Set 5: +275 lb × 17 @ 7
Set 6: +275 lb × 16 @ 7

Hanging Leg Raise
Set 1: 13 reps @ 7
Set 2: 11 reps @ 7
Set 3: 10 reps @ 7

Notes: Trying to progress these to toe to bars vs adding weight now. Felt I was getting too jerky on the movement. Managed a few full reps in there.

[Filmbuff81]

UPPER 2
Thursday, June 10, 2021 at 5:35 AM

Chest Press (Machine)
Set 1: 45 lb × 12 [Warm-up]
Set 2: 90 lb × 12 [Warm-up]
Set 3: 110 lb × 8 [Warm-up]
Set 4: 155 lb × 5 [Warm-up]
Set 5: 175 lb × 2 [Warm-up]
Set 6: 200 lb × 16 @ 7
Set 7: 210 lb × 13 @ 7
Set 8: 210 lb × 12 @ 7.5
Set 9: 210 lb × 10 @ 7.5

Cable Crossover
Set 1: 45 lb × 15 [Warm-up]
Set 2: 110 lb × 10 [Warm-up]
Set 3: 135 lb × 15 @ 7
Set 4: 135 lb × 15 @ 7.5
Set 5: 135 lb × 14 @ 7.5

Deficit Push-Ups
Set 1: 24 reps @ 7.5
Set 2: 18 reps @ 7.5
Set 3: 15 reps @ 7.5

T Bar Row
Set 1: 25 lb × 15 [Warm-up]
Set 2: 50 lb × 10 [Warm-up]
Set 3: 75 lb × 5 [Warm-up]
Set 4: 125 lb × 15 @ 7.5
Set 5: 125 lb × 14 @ 7.5
Set 6: 125 lb × 12 @ 7.5

Reverse Fly (Cable)
Set 1: 45 lb × 20 [Warm-up]
Set 2: 65 lb × 19 @ 7.5
Set 3: 65 lb × 17 @ 7.5
Set 4: 65 lb × 16 @ 7.5

Upright Row (Cable)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 65 lb × 5 [Warm-up]
Set 3: 85 lb × 3 [Warm-up]
Set 4: 95 lb × 18 @ 7.5
Set 5: 95 lb × 16 @ 7.5
Set 6: 95 lb × 13 @ 7.5

Lateral Raise (Dumbbell)
Set 1: 15 lb × 30 @ 7.5

Hammer Curl (Dumbbell)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 35 lb × 14 @ 7
Set 3: 35 lb × 14 @ 7.5
Set 4: 35 lb × 13 @ 7.5

Back and chest looking pretty solid these days.

Currently maintaining between 205-210.

I imagine probably be there for this whole meso and maybe a tad longer.

[CW47]

Impressive volume, as usual. How long did that Upper 2 take? Just the warmup sets would probably take me an hour to get through, lmao.

[Filmbuff81]

Impressive volume, as usual. How long did that Upper 2 take? Just the warmup sets would probably take me an hour to get through, lmao.

Probably like 1:50.

Technically 2:03 but I had a bathroom break after chest was done.

Preworkout hit me lol.

Some of that time is setting up and then tearing down attachments for certain exercises.

If I was in a commercial gym I’d probably be done in 90-100 minutes.

[CW47]

Probably like 1:50.

Technically 2:03 but I had a bathroom break after chest was done.

Preworkout hit me lol.

Some of that time is setting up and then tearing down attachments for certain exercises.

If I was in a commercial gym I’d probably be done in 90-100 minutes.

2 Hours really isn't that bad considering how many sets and reps you got in. I know what you mean about working out in a commercial gym. My workouts have always been faster in that scenario also. Guess I just try to get done and out of there as fast as possible. Don't really have that same sense of urgency outside of that setting, which is both a good and a bad thing...

[Filmbuff81]

2 Hours really isn't that bad considering how many sets and reps you got in. I know what you mean about working out in a commercial gym. My workouts have always been faster in that scenario also. Guess I just try to get done and out of there as fast as possible. Don't really have that same sense of urgency outside of that setting, which is both a good and a bad thing...

Haha yeah double edge sword.

I’m pretty strict on rest times since I usually have a set amount of time unless I just wake up earlier and earlier lol.

[Filmbuff81]

LEGS 3
Friday, June 11, 2021 at 3:27 PM

BFR Romanian Deadlift - Trap Bar
Set 1: 135 lb × 7 [Warm-up]
Set 2: 185 lb × 7 [Warm-up]
Set 3: 235 lb × 7 [Warm-up]
Set 4: 305 lb × 7 @ 7
Set 5: 305 lb × 7 @ 7.5
Set 6: 305 lb × 7 @ 7.5

Lying Leg Curl (Machine)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 35 lb × 22 @ 7
Set 3: 35 lb × 21 @ 7.5
Set 4: 35 lb × 20 @ 7.5
Set 5: 35 lb × 20 @ 7.5

Leg Press
Set 1: 270 lb × 15 [Warm-up]
Set 2: 360 lb × 8 [Warm-up]
Set 3: 450 lb × 4 [Warm-up]
Set 4: 540 lb × 2 [Warm-up]
Set 5: 630 lb × 1 [Warm-up]
Set 6: 705 lb × 2 [Warm-up]
Set 7: 705 lb × 15 @ 7
Set 8: 705 lb × 12 @ 7
Set 9: 705 lb × 11 @ 7.5
Set 10: 705 lb × 10 @ 7.5
Set 11: 705 lb × 20 MYO REPS

Calf Press on Leg Press
Set 1: 270 lb × 15 [Warm-up]
Set 2: 360 lb × 10 [Warm-up]
Set 3: 450 lb × 7 [Warm-up]
Set 4: 540 lb × 5 [Warm-up]
Set 5: 590 lb × 18 @ 7.5
Set 6: 590 lb × 16 @ 7.5
Set 7: 590 lb × 14 @ 7.5

Face Pull (Cable)
Set 1: 75 lb × 20 [Warm-up]
Set 2: 130 lb × 15 @ 7
Set 3: 130 lb × 15 @ 7.5
Set 4: 130 lb × 14 @ 7.5
Set 5: 120 lb × 12 @ 7.5 [Drop Set]

Cable Crunch
Set 1: 175 lb × 20 @ 7
Set 2: 175 lb × 18 @ 7.5
Set 3: 175 lb × 16 @ 7.5

[Filmbuff81]

UPPER 3
Sunday, June 13, 2021 at 1:14 PM

Incline Row (Dumbbell)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 55 lb × 8 [Warm-up]
Set 3: 65 lb × 4 [Warm-up]
Set 4: 65 lb × 14 @ 7.5
Set 5: 65 lb × 12 @ 7.5
Set 6: 65 lb × 11 @ 7.5
Set 7: 65 lb × 10 @ 7.5

Triceps Extension (Cable)
Set 1: 55 lb × 15 [Warm-up]
Set 2: 90 lb × 8 [Warm-up]
Set 3: 120 lb × 15 @ 7
Set 4: 120 lb × 15 @ 7.5
Set 5: 120 lb × 13 @ 7.5

Seated Row (Cable)
Set 1: 120 lb × 15 [Warm-up]
Set 2: 175 lb × 8 [Warm-up]
Set 3: 200 lb × 4 [Warm-up]
Set 4: 265 lb × 18 @ 7
Set 5: 265 lb × 16 @ 7.5
Set 6: 265 lb × 14 @ 7.5
Set 7: 265 lb × 13 @ 7.5

Lateral Raise (Dumbbell)
Set 1: 20 lb × 16 @ 7.5
Set 2: 20 lb × 14 @ 7.5
Set 3: 20 lb × 14 @ 8

Bicep Curl (Barbell)
Set 1: 45 lb × 21 [Warm-up]
Set 2: 57.5 lb × 21 @ 7.5
Set 3: 57.5 lb × 21 @ 7.5
Set 4: 57.5 lb × 21 @ 8


BW AVG - 206.17 up .69lbs from last weeks avg of 205.49

Carbs being raised to 270 on training days and 220 on non training days.

[Filmbuff81]

Day 1 - LEGS 1
Monday, June 14, 2021 at 5:40 AM

Seated Leg Curl (Machine)
Set 1: 35 lb × 20 [Warm-up]
Set 2: 75 lb × 12 [Warm-up]
Set 3: 90 lb × 7 [Warm-up]
Set 4: 130 lb × 17 @ 7.5
Set 5: 130 lb × 17 @ 8
Set 6: 130 lb × 15 @ 8

Squat (Smith Machine)
Set 1: 45 lb × 12 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 3 [Warm-up]
Set 4: 225 lb × 1 [Warm-up]
Set 5: 275 lb × 1 [Warm-up]
Set 6: 315 lb × 1 [Warm-up]
Set 7: 365 lb × 1 [Warm-up]
Set 8: 315 lb × 16 @ 8
Set 9: 315 lb × 13 @ 8
Set 10: 315 lb × 10 @ 8
Set 11: 315 lb × 8 @ 8

Leg Extension (Machine)
Set 1: 35 lb × 15 [Warm-up]
Set 2: 60 lb × 26 @ 8
Set 3: 60 lb × 25 @ 8
Set 4: 60 lb × 21 @ 8
Set 5: 60 lb × 20 @ 8

Lunge - Chains/weighted Vest
Set 1: +30 lb × 36 @ 8
Set 2: +30 lb × 39 @ 8.5

Lateral Raise (Cable)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 45 lb × 14 @ 8
Set 3: 45 lb × 13 @ 8
Set 4: 45 lb × 13 @ 8.5

Cable Crunch
Set 1: 110 lb × 10 [Warm-up]
Set 2: 200 lb × 13 @ 8
Set 3: 200 lb × 12 @ 8
Set 4: 200 lb × 10 @ 8

Standing Calf Raise (Dumbbell)
Set 1: 70 lb × 12 @ 8
Set 2: 70 lb × 12 @ 8.5
Set 3: 70 lb × 11 @ 8

I look forward to not being able to walk until the next leg day.

[Filmbuff81]

UPPER 1
Tuesday, June 15, 2021 at 6:32 AM

Incline Bench Press (Smith Machine)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 2 [Warm-up]
Set 5: 235 lb × 1 [Warm-up]
Set 6: 255 lb × 1 [Warm-up]
Set 7: 195 lb × 12 @ 8.5
Set 8: 195 lb × 9 @ 9
Set 9: 185 lb × 9 @ 8
Set 10: 185 lb × 8 @ 8.5

Bench Press (Dumbbell)
Set 1: 65 lb × 40 @ 8.5

Low To High Cable Fly
Set 1: 45 lb × 10 [Warm-up]
Set 2: 95 lb × 25 @ 8
Set 3: 95 lb × 23 @ 8.5
Set 4: 95 lb × 21 @ 8.5

Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +25 lb × 13 @ 8
Set 3: +25 lb × 12 @ 9
Set 4: 13 reps @ 8.5
Set 5: 12 reps @ 8.5

Pullover (Machine)
Set 1: 75 lb × 10 [Warm-up]
Set 2: 130 lb × 16 @ 8
Set 3: 130 lb × 13 @ 8.5
Set 4: 130 lb × 12 @ 8.5
Set 5: 120 lb × 14 @ 8.5

Lat Pulldown (Single Arm)
Set 1: 130 lb × 15 [Warm-up]
Set 2: 175 lb × 8 [Warm-up]
Set 3: 200 lb × 8 [Warm-up]
Set 4: 245 lb × 16 @ 8
Set 5: 245 lb × 14 @ 8
Set 6: 245 lb × 13 @ 8.5

Preacher Curl (Dumbbell)
Set 1: 25 lb × 8 [Warm-up]
Set 2: 35 lb × 18 @ 7.5
Set 3: 35 lb × 16 @ 8.5
Set 4: 35 lb × 15 @ 9


Back is looking pretty awesome these days. I’ll post some progress photos soon probably.

[Filmbuff81]

LEGS 2
Wednesday, June 16, 2021 at 5:48 AM

Bulgarian Split Squat
Set 1: 0 lb × 10 [Warm-up]
Set 2: 0 lb × 10 [Warm-up]
Set 3: 35 lb × 5 [Warm-up]
Set 4: 55 lb × 5 [Warm-up]
Set 5: 90 lb × 13 @ 7.5
Set 6: 90 lb × 13 @ 8
Set 7: 90 lb × 12 @ 8
Set 8: 90 lb × 10 @ 8.5

Good Morning (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 175 lb × 12 @ 8
Set 3: 175 lb × 10 @ 8
Set 4: 175 lb × 8 @ 8
Set 5: 175 lb × 8 @ 8.5

Belt Squat
Set 1: +135 lb × 8 [Warm-up]
Set 2: +225 lb × 4 [Warm-up]
Set 3: +275 lb × 2 [Warm-up]
Set 4: +295 lb × 14 @ 8
Set 5: +295 lb × 14 @ 8.5
Set 6: +295 lb × 13 @ 8.5
Set 7: +295 lb × 12 @ 8.5

Hanging Leg Raise
Set 1: +20 lb × 12 @ 8
Set 2: +20 lb × 11 @ 8
Set 3: +20 lb × 10 @ 8

Per usual my legs are cooked.

[Filmbuff81]

UPPER 2
Thursday, June 17, 2021 at 6:03 AM

Chest Press (Machine)
Set 1: 45 lb × 12 [Warm-up]
Set 2: 90 lb × 12 [Warm-up]
Set 3: 110 lb × 5 [Warm-up]
Set 4: 155 lb × 3 [Warm-up]
Set 5: 175 lb × 2 [Warm-up]
Set 6: 200 lb × 1 [Warm-up]
Set 7: 220 lb × 15 @ 8
Set 8: 220 lb × 14 @ 8.5
Set 9: 220 lb × 12 @ 8.5
Set 10: 220 lb × 10 @ 8.5

Cable Crossover
Set 1: 45 lb × 15 [Warm-up]
Set 2: 110 lb × 10 [Warm-up]
Set 3: 140 lb × 20 @ 8
Set 4: 140 lb × 18 @ 8
Set 5: 140 lb × 15 @ 8

Deficit Push-Ups
Set 1: 20 reps @ 8.5
Set 2: 16 reps @ 8.5
Set 3: 15 reps @ 8.5

T Bar Row
Set 1: 25 lb × 10 [Warm-up]
Set 2: 50 lb × 10 [Warm-up]
Set 3: 75 lb × 5 [Warm-up]
Set 4: 100 lb × 2 [Warm-up]
Set 5: 135 lb × 13 @ 8
Set 6: 135 lb × 12 @ 8
Set 7: 135 lb × 10 @ 8

Reverse Fly (Cable)
Set 1: 45 lb × 20 [Warm-up]
Set 2: 70 lb × 19 @ 8
Set 3: 70 lb × 18 @ 8
Set 4: 70 lb × 15 @ 8

Upright Row (Cable)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 65 lb × 5 [Warm-up]
Set 3: 95 lb × 3 [Warm-up]
Set 4: 100 lb × 16 @ 8
Set 5: 100 lb × 13 @ 8
Set 6: 100 lb × 10 @ 8

Egyptian Lateral Raise
Set 1: 30 lb × 40

Notes: Giant set

Hammer Curl (Dumbbell)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 40 lb × 17 @ 8
Set 3: 40 lb × 16 @ 8
Set 4: 40 lb × 14 @ 8.5
Set 5: 40 lb × 14 @ 9

[Filmbuff81]

LEGS 3
Friday, June 18, 2021 at 6:13 AM

Romanian Deadlift (Barbell)
Set 1: 135 lb × 7 [Warm-up]
Set 2: 185 lb × 7 [Warm-up]
Set 3: 235 lb × 7 [Warm-up]
Set 4: 315 lb × 7 @ 8
Set 5: 315 lb × 7 @ 8.5
Set 6: 315 lb × 7 @ 8.5

Lying Leg Curl (Machine)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 45 lb × 23 @ 8
Set 3: 45 lb × 20 @ 8.5
Set 4: 45 lb × 16 @ 8.5

Leg Press
Set 1: 270 lb × 12 [Warm-up]
Set 2: 360 lb × 8 [Warm-up]
Set 3: 450 lb × 4 [Warm-up]
Set 4: 540 lb × 2 [Warm-up]
Set 5: 630 lb × 2 [Warm-up]
Set 6: 715 lb × 2 [Warm-up]
Set 7: 715 lb × 13 @ 8
Set 8: 715 lb × 13 @ 8.5
Set 9: 715 lb × 11 @ 8.5
Set 10: 715 lb × 11 @ 9
Set 11: 715 lb × 20 @ 9.5 [Drop Set]

Calf Press on Leg Press
Set 1: 270 lb × 15 [Warm-up]
Set 2: 360 lb × 10 [Warm-up]
Set 3: 450 lb × 7 [Warm-up]
Set 4: 540 lb × 5 [Warm-up]
Set 5: 630 lb × 15 @ 8
Set 6: 630 lb × 15 @ 8.5
Set 7: 630 lb × 13 @ 8.5

Face Pull (Cable)
Set 1: 75 lb × 20 [Warm-up]
Set 2: 130 lb × 17 @ 8.5
Set 3: 130 lb × 16 @ 8.5
Set 4: 130 lb × 14 @ 8.5
Set 5: 130 lb × 14 @ 9
Set 6: 120 lb × 14 @ 9 [Drop Set]

Cable Crunch
Set 1: 175 lb × 20 @ 7
Set 2: 175 lb × 19 @ 8
Set 3: 175 lb × 18 @ 8

1 more workout then overreaching week and then deload.

Looking forward to a deload.

Then it’s a resensitization phase.

[ECGordyn]

LEGS 3
Friday, June 18, 2021 at 6:13 AM

Romanian Deadlift (Barbell)
Set 1: 135 lb × 7 [Warm-up]
Set 2: 185 lb × 7 [Warm-up]
Set 3: 235 lb × 7 [Warm-up]
Set 4: 315 lb × 7 @ 8
Set 5: 315 lb × 7 @ 8.5
Set 6: 315 lb × 7 @ 8.5

Lying Leg Curl (Machine)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 45 lb × 23 @ 8
Set 3: 45 lb × 20 @ 8.5
Set 4: 45 lb × 16 @ 8.5

Leg Press
Set 1: 270 lb × 12 [Warm-up]
Set 2: 360 lb × 8 [Warm-up]
Set 3: 450 lb × 4 [Warm-up]
Set 4: 540 lb × 2 [Warm-up]
Set 5: 630 lb × 2 [Warm-up]
Set 6: 715 lb × 2 [Warm-up]
Set 7: 715 lb × 13 @ 8
Set 8: 715 lb × 13 @ 8.5
Set 9: 715 lb × 11 @ 8.5
Set 10: 715 lb × 11 @ 9
Set 11: 715 lb × 20 @ 9.5 [Drop Set]

Calf Press on Leg Press
Set 1: 270 lb × 15 [Warm-up]
Set 2: 360 lb × 10 [Warm-up]
Set 3: 450 lb × 7 [Warm-up]
Set 4: 540 lb × 5 [Warm-up]
Set 5: 630 lb × 15 @ 8
Set 6: 630 lb × 15 @ 8.5
Set 7: 630 lb × 13 @ 8.5

Face Pull (Cable)
Set 1: 75 lb × 20 [Warm-up]
Set 2: 130 lb × 17 @ 8.5
Set 3: 130 lb × 16 @ 8.5
Set 4: 130 lb × 14 @ 8.5
Set 5: 130 lb × 14 @ 9
Set 6: 120 lb × 14 @ 9 [Drop Set]

Cable Crunch
Set 1: 175 lb × 20 @ 7
Set 2: 175 lb × 19 @ 8
Set 3: 175 lb × 18 @ 8

1 more workout then overreaching week and then deload.

Looking forward to a deload.

Then it’s a resensitization phase.

Good stuff man, high work capacity to handle all that volume.

Curious how you'll go about resensitizing, what's your plan for that? Do you plan your phases by weeks or by the body's response?

[Camarija]

Good stuff man, high work capacity to handle all that volume.

Curious how you'll go about resensitizing, what's your plan for that? Do you plan your phases by weeks or by the body's response?

+1

Teach me to train in-saiyan

Spoiler!

I was thinking something like this, but I have at least a month to retool it.

[Filmbuff81]

Welcome to the party guys.

So I’m working with Sam Okunola.

Mesos are proactively planned out by him, but I have the option to adjust reactively if needed within the confines of the training philosophy.

Normally i run a 5 week overreaching phase and then a Deload.

Then next meso I try to use week 3’s RIR 2 weights in week 1 and have them be an RIR 3.

But sometimes the weights aren’t there so I back off or sometimes I do more or match and add reps.

The mesos are pretty much planned right now around my phase of dieting.

When we first started in December, I started on a fairly aggressive diet.

So we kept sets static at around MEV for all. Sky parts, except back was MAV the entire time.

And we would push RIR week to week to get closer to failure.

Kind of a learning phase to see where I was at.

Then I took a brief diet break where we slowed the pace of weight loss and did a resensitization block where everything was pure maintenance volume.

I was pushing weights pretty hard so it was good to keep it low.

Then starting back up for my first Metabolite/Intensity block we began ramping set volume from MEV to MRV.

so for example on legs 1 I’ll use the first 3 movements as examples

Leg curl
Smith squats
Leg extensions

Each week the plan was to add 1 set to one of the exercises

So by the time we ge to weeks 4/5 we’re in the MAV-MRV range without going crazy.

Week 1 was 3/3/3
Week 2 3/3/4
Week 3 4/4/4
Week 4 4/5/4
week 5 we kept sets the same.
Week 6 deload 2 sets and half the reps of week 1

If I had felt it was too little or too much I could add or subtract sets but I’ve yet to have to do that.

Since we were slowly adding sets, I Instead would use weight or reps as my variables to get where I needed.

I get crazy pumps and doms but always recover by my next workout so when using the set progression it usually felt like the right time to add sets.

I’m currently on a diet break so this 2nd intensity block we swapped out super sets for giant sets and I’ve been pushing everything hard.

Next block we’ll cut the volume down to 1/3 pretty much and maaaaaybe add 1-2 sets the whole meso I think of at all.

If I feel like I’m stalling on strength progression though I’ll add extra sets to ensure progress is happening.

[Filmbuff81]

+1

Teach me to train in-saiyan

Spoiler!

I was thinking something like this, but I have at least a month to retool it.

So I would say you’re doing too much volume too soon.

This would be your first time doing set progression right? I’d say start with something closer to MV or just above and don’t add sets to every movement every week.

For example Rather than adding a set to bench and incline just add a set the 2nd week to incline then aim for a set to bench the following week.

Also rather than doing zero sets of an exercise like your curls.

Start with like 2 Sets of each and progress both.

Starting with zero sets and then adding the exercise in could cause some weird variable.

But you also need to be willing to keep the sets static if things felt perfect.

If you haven’t read it yet the new RP book has a whole section on set profession and gives you a proper protocol to follow now.

Now you could run your program as is too.

You’ll find out very quickly where you MEV and MRV are and then you can then start planning meso cycles to stay within it quite easily.

[Camarija]

Thank you for the detailed replies! Your wealth of knowledge in this area is EXACTLY what I was hoping for.

This is my first attempt at RP style set progression. Inept but with 100% gusto! :-D

Maintenance Volume weeks I had set up around week 5, week 12, and week 16.
Minimum Effective Volume was around week 1, week 6, and week 13.

I'll make all the changes you've suggested so far, and I'll buy the new book: This one right?

I recognize RP set progression is fluid, and my rigid planning is at odds with that. In training week to week I'll remember that progress isn't going to be so linear. As an example progression, I think this is more in line with the pace you were suggesting?



Thank you again for the feedback!!

*also, I remember seeing your coach in a training video with Jeff Nippard!!! So cool!!! When I'm well into intermediate territory, I'm definitely going to check out personal coaching.

[Filmbuff81]

Thank you for the detailed replies! Your wealth of knowledge in this area is EXACTLY what I was hoping for.

This is my first attempt at RP style set progression. Inept but with 100% gusto! :-D

Maintenance Volume weeks I had set up around week 5, week 12, and week 16.
Minimum Effective Volume was around week 1, week 6, and week 13.

I'll make all the changes you've suggested so far, and I'll buy the new book: This one right?

I recognize RP set progression is fluid, and my rigid planning is at odds with that. In training week to week I'll remember that progress isn't going to be so linear. As an example progression, I think this is more in line with the pace you were suggesting?



Thank you again for the feedback!!

*also, I remember seeing your coach in a training video with Jeff Nippard!!! So cool!!! When I'm well into intermediate territory, I'm definitely going to check out personal coaching.

No problem and ask away.

Having a set plan is totally fine and just adjusting as you go.

Better off just starting a little lower to ensure you don’t burnout too fast.

But worst case is you just deload sooner and that is the right book.

Sam is awesome and great to work with.

[Filmbuff81]

So weight is holding steady at 204-207 as we increase food.

As mentioned After this intensity block we’re going to run a resensitization phase and make it a strength block.

Going to continue to increase food as much as we can so that when the next diet phase begins I’ve got some leeway.

Here’s some posing practice shots for a bit of an idea of current physique from this past week.

My biggest issues are nailing a front relaxed pose.

Front and rear double bi have improved since this as well for opening up my lats.

Once I’m properly honed in on posing I may add more shots on a regular basis.

https://imgur.com/a/ShxCFvw

[EliKoehn]

Legs are looking huge and cut! Good job.

[Filmbuff81]

Legs are looking huge and cut! Good job.

Haha thanks.

Yeah I got tree trunks.

26+ at 5’10” and a longer torso makes them look pretty giant.

I store most of my fat in my lower back and abdomen as evidenced in these photos.

Interested to see how it all tightens up as we dive back into a new cut in I guess late July-early
August.

Unless Sam decides i need to maintain a little longer.

[Filmbuff81]

Day 1 - LEGS 1
Monday, June 21, 2021 at 6:26 AM

Seated Leg Curl (Machine)
Set 1: 35 lb × 20 [Warm-up]
Set 2: 75 lb × 12 [Warm-up]
Set 3: 100 lb × 10 [Warm-up]
Set 4: 140 lb × 20 @ 8.5
Set 5: 150 lb × 18 @ 9
Set 6: 150 lb × 18 @ 9.5
Set 7: 150 lb × 16 @ 10

Squat (Smith Machine)
Set 1: 45 lb × 12 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 3 [Warm-up]
Set 4: 225 lb × 1 [Warm-up]
Set 5: 275 lb × 1 [Warm-up]
Set 6: 315 lb × 1 [Warm-up]
Set 7: 375 lb × 1 [Warm-up]
Set 8: 325 lb × 16 @ 8.5
Set 9: 325 lb × 14 @ 9.5
Set 10: 325 lb × 13 @ 9.5
Set 11: 325 lb × 11 @ 10

Leg Extension (Machine)
Set 1: 40 lb × 15 [Warm-up]
Set 2: 75 lb × 25 @ 10
Set 3: 75 lb × 22 @ 10
Set 4: 75 lb × 19 @ 10
Set 5: 75 lb × 17 @ 10

Lunge - Chains/weighted Vest
Set 1: +40 lb × 52 @ 10
Set 2: +40 lb × 48 @ 10

Lateral Raise (Cable)
Set 1: 25 lb × 12 [Warm-up]
Set 2: 50 lb × 14 @ 10
Set 3: 50 lb × 13 @ 10
Set 4: 50 lb × 11 @ 10

Cable Crunch
Set 1: 220 lb × 12 @ 10
Set 2: 220 lb × 11 @ 9.5
Set 3: 220 lb × 11 @ 10

Standing Calf Raise (Dumbbell)
Set 1: 70 lb × 17 @ 10
Set 2: 70 lb × 15 @ 10
Set 3: 70 lb × 12 @ 10

1 down 5 to go.

Solid workout just incredibly tough as expected

[Filmbuff81]

UPPER 1
Tuesday, June 22, 2021 at 6:16 AM

Incline Bench Press (Smith Machine)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 2 [Warm-up]
Set 5: 235 lb × 1 [Warm-up]
Set 6: 265 lb × 1 @ 8.5 [Warm-up]
Set 7: 205 lb × 11 @ 10
Set 8: 205 lb × 9 @ 10
Set 9: 205 lb × 8 @ 10
Set 10: 185 lb × 9 @ 10

Bench Press (Dumbbell)
Set 1: 65 lb × 50 @ 10

Notes: Giant set

Low To High Cable Fly
Set 1: 65 lb × 12 [Warm-up]
Set 2: 110 lb × 27 @ 10
Set 3: 110 lb × 23 @ 10
Set 4: 110 lb × 20 @ 10
Set 5: 110 lb × 16 @ 10

Chest Dip BW
Set 1: 17 reps @ 10
Set 2: 14 reps @ 10
Set 3: 13 reps @ 10
Set 4: 12 reps @ 10

Chest and triceps were cooked so no way weighted dips were happening today.

Pullover (Machine)
Set 1: 90 lb × 10 [Warm-up]
Set 2: 130 lb × 17 @ 10
Set 3: 130 lb × 16 @ 10
Set 4: 130 lb × 12 @ 10
Set 5: 120 lb × 12 @ 10

Lat Pulldown - Underhand (Cable)
Set 1: 120 lb × 15 [Warm-up]
Set 2: 175 lb × 8 [Warm-up]
Set 3: 220 lb × 4 [Warm-up]
Set 4: 265 lb × 17 @ 10
Set 5: 265 lb × 15 @ 10
Set 6: 265 lb × 12 @ 10

Preacher Curl (Dumbbell)
Set 1: 25 lb × 8 [Warm-up]
Set 2: 40 lb × 16 @ 10
Set 3: 40 lb × 13 @ 10
Set 4: 40 lb × 12 @ 10
Set 5: 30 lb × 14 @ 10

Another really solid day.

Extra food has definitely been helping.

Only had like 4 hours sleep due to a long work day, but managed to hit it hard today

[Filmbuff81]

LEGS 2
Wednesday, June 23, 2021 at 6:06 AM

Bulgarian Split Squat
Set 1: 0 lb × 15 [Warm-up]
Set 2: 0 lb × 8 [Warm-up]
Set 3: 35 lb × 5 [Warm-up]
Set 4: 55 lb × 5 [Warm-up]
Set 5: 100 lb × 15 @ 9.5
Set 6: 100 lb × 12 @ 9.5
Set 7: 100 lb × 10 @ 10
Set 8: 100 lb × 9 @ 10

Good Morning (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 3 [Warm-up]
Set 3: 205 lb × 11 @ 9.5
Set 4: 205 lb × 10 @ 9.5
Set 5: 205 lb × 8 @ 9.5
Set 6: 205 lb × 8 @ 10

Belt Squat
Set 1: +135 lb × 8 [Warm-up]
Set 2: +225 lb × 4 [Warm-up]
Set 3: +275 lb × 2 [Warm-up]
Set 4: +325 lb × 22 @ 10
Set 5: +325 lb × 20 @ 9.5
Set 6: +325 lb × 20 @ 9.5
Set 7: +325 lb × 19 @ 9.5

Hanging Leg Raise
Set 1: +20 lb × 13 @ 9.5
Set 2: +20 lb × 11 @ 9.5
Set 3: +20 lb × 10 @ 9.5

Legs cooked

[Filmbuff81]

UPPER 2
Thursday, June 24, 2021 at 5:52 AM

Chest Press (Machine)
Set 1: 45 lb × 12 [Warm-up]
Set 2: 110 lb × 10 [Warm-up]
Set 3: 155 lb × 6 [Warm-up]
Set 4: 175 lb × 2 [Warm-up]
Set 5: 200 lb × 1 [Warm-up]
Set 6: 240 lb × 1 [Warm-up]
Set 7: 230 lb × 14 @ 10
Set 8: 230 lb × 12 @ 10
Set 9: 230 lb × 11 @ 10
Set 10: 230 lb × 10 @ 10

Cable Crossover
Set 1: 65 lb × 15 [Warm-up]
Set 2: 130 lb × 5 [Warm-up]
Set 3: 155 lb × 28 @ 10
Set 4: 175 lb × 18 @ 10
Set 5: 175 lb × 17 @ 10

Deficit Push-Ups
Set 1: 18 reps @ 10
Set 2: 15 reps @ 10
Set 3: 12 reps @ 10

T Bar Row
Set 1: 25 lb × 15 [Warm-up]
Set 2: 50 lb × 12 [Warm-up]
Set 3: 75 lb × 5 [Warm-up]
Set 4: 100 lb × 2 [Warm-up]
Set 5: 135 lb × 22 @ 10
Set 6: 155 lb × 17 @ 10
Set 7: 155 lb × 15 @ 10
Set 8: 155 lb × 13 @ 10

Reverse Fly (Cable)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 75 lb × 21 @ 10
Set 3: 75 lb × 18 @ 10
Set 4: 75 lb × 15 @ 10

Upright Row (Cable)
Set 1: 45 lb × 12 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 105 lb × 14 @ 10
Set 4: 105 lb × 12 @ 10
Set 5: 105 lb × 11 @ 10

Egyptian Lateral Raise
Set 1: 30 lb × 50

Hammer Curl (Dumbbell)
Set 1: 25 lb × 12 [Warm-up]
Set 2: 40 lb × 22 @ 10
Set 3: 40 lb × 20 @ 10
Set 4: 40 lb × 17 @ 10
Set 5: 40 lb × 15 @ 10

[Filmbuff81]

My car got totalled on the highway yesterday by a semi? So that marks the end of the meso lol.

Taking the weekend off to rest and recoup.