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Thread: Dear diary

  1. #241
    Registered User Filmbuff81's Avatar
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    Wednesday and Saturday be like

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  2. #242
    Registered User Anthony21's Avatar
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    Talk about sh!t ton of volume man.

    How you holding up?
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  3. #243
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    Originally Posted by Anthony21 View Post
    Talk about sh!t ton of volume man.

    How you holding up?
    Pretty good. Last 2 weeks we’ve been trying to find maintenance so some extras carbs and fat are helping.

    I’ve got some pretty sick wheels after all this insanity lol.

    Once they’re fully shredded they should look pretty badass.

    I’m looking forward to my deload though

    9 more workouts lol.

    Edit: I’m pretty sure once the deload is over it’s back to cutting and a metabolite phase to really make me hate life lol.
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  4. #244
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    M2w4 - rir 1-2 - pull 2 vertical focus

    Pull Up
    Set 1: 8 reps [Warm-up]
    Set 2: 4 reps [Warm-up]
    Set 3: 9 reps @ 8.5
    Set 4: 9 reps @ 9
    Set 5: 8 reps @ 9

    Notes: 15lbs assistance on work sets

    Since it’s my final week before deload next week might see how many BW pull-ups to failure I can eek out.

    Bent Over One Arm Row (Dumbbell)
    Set 1: 65 lb × 6 [Warm-up]
    Set 2: 110 lb × 12 @ 8
    Set 3: 110 lb × 12 @ 8.5
    Set 4: 110 lb × 12 @ 9

    Lat Pulldown - Wide Grip (Cable)
    Set 1: 70 lb × 8 [Warm-up]
    Set 2: 120 lb × 14 @ 9
    Set 3: 120 lb × 12 @ 9

    Hammer Curl (Dumbbell)
    Set 1: 25 lb × 13 [Warm-up]
    Set 2: 45 lb × 15 @ 9
    Set 3: 45 lb × 15 @ 9.5
    Set 4: 45 lb × 13 @ 9

    Lateral Raise (Dumbbell)
    Set 1: 35 lb × 17 @ 9
    Set 2: 35 lb × 15 @ 9
    Set 3: 35 lb × 15 @ 9
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  5. #245
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    M2w4 - rir 1-2 - push 2

    Seated Overhead Press (Dumbbell)
    Set 1: 25 lb × 12 [Warm-up]
    Set 2: 25 lb × 8 [Warm-up]
    Set 3: 50 lb × 5 [Warm-up]
    Set 4: 70 lb × 12 @ 8.5
    Set 5: 70 lb × 12 @ 9
    Set 6: 70 lb × 8 @ 9

    Deficit Push-Ups
    Set 1: 6 reps [Warm-up]
    Set 2: +30 lb × 15 @ 9
    Set 3: +30 lb × 13 @ 9.5

    Triceps Dip
    Set 1: 8 reps [Warm-up]
    Set 2: +55 lb × 11 @ 8.5
    Set 3: +35 lb × 11 @ 9.5

    Triceps Extension (Cable)
    Set 1: 90 lb × 15 @ 9
    Set 2: 90 lb × 13 @ 9

    Reverse Fly (Dumbbell)
    Set 1: 35 lb × 15 @ 8.5
    Set 2: 35 lb × 15 @ 9
    Set 3: 35 lb × 14 @ 9

    Thoroughly pumped. Leg day tomorrow and then hell week again.
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  6. #246
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    M2w4-rir 1-2 - leg 2 hamstring focus

    Stiff Leg Deadlift (Barbell)
    Set 1: 135 lb × 8 [Warm-up]
    Set 2: 185 lb × 5 [Warm-up]
    Set 3: 225 lb × 2 [Warm-up]
    Set 4: 275 lb × 2 [Warm-up]
    Set 5: 335 lb × 11 @ 9
    Set 6: 335 lb × 10 @ 9
    Set 7: 335 lb × 9 @ 9
    Set 8: 335 lb × 8 @ 9

    Leg Press
    Set 1: 270 lb × 8
    Set 2: 360 lb × 4
    Set 3: 450 lb × 2
    Set 4: 540 lb × 1
    Set 5: 590 lb × 23 @ 8.5
    Set 6: 590 lb × 23 @ 9
    Set 7: 590 lb × 21 @ 8.5

    Considering last week was 20,18,16 I did not expect to exceed my rep range of 15-20 so today became even more painful to hit my target RIR.

    I could have raised weight after the first set, but I’ll just take a bigger jump before my deload next week.

    Glute Ham Raise
    Set 1: +12.5 lb × 12 @ 8
    Set 2: +12.5 lb × 12 @ 8.5
    Set 3: +12.5 lb × 12 @ 9

    Calf Press on Leg Press
    Set 1: 270 lb × 15
    Set 2: 360 lb × 10
    Set 3: 450 lb × 1
    Set 4: 540 lb × 1
    Set 5: 560 lb × 20 @ 8.5
    Set 6: 560 lb × 18 @ 8.5
    Set 7: 560 lb × 16 @ 9

    Hanging Leg Raise
    Set 1: 20 reps
    Set 2: 17 reps
    Set 3: 15 reps

    Shrug (Barbell)
    Set 1: 325 lb × 15 @ 8
    Set 2: 325 lb × 15 @ 8.5
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  7. #247
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    M2w5 - rir 0-1 - pull 1 horizontal focus

    Chest Supported Row
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 140 lb × 8 [Warm-up]
    Set 3: 180 lb × 2 [Warm-up]
    Set 4: 235 lb × 2 [Warm-up]
    Set 5: 235 lb × 12 @ 9 PR for my row machine at home
    I’ve done 290 on a hammer strength but it’s way easier than mine lol.
    Set 6: 235 lb × 12 @ 9.5
    Set 7: 235 lb × 11 @ 10

    Neutral Grip Pull-Up
    Set 1: 8 reps [Warm-up]
    Set 2: 5 reps [Warm-up]
    Set 3: 9 reps @ 9.5 PR - 229lbs and 9 reps I’ll take it
    Set 4: 8 reps @ 9.5
    Set 5: 9 reps @ 9.5

    Notes:
    Sets 3/4 BW
    set 5 - 25lbs assistance

    Single Arm Cable Row
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 130 lb × 15 [Warm-up]
    Set 3: 150 lb × 12 @ 9 PR
    Set 4: 150 lb × 12 @ 9

    Notes: Lit the **** up

    EZ bar curl
    Set 1: 20 lb × 15 [Warm-up]
    Set 2: 50 lb × 15 [Warm-up]
    Set 3: 85 lb × 13 @ 10 PR
    Set 4: 85 lb × 12 @ 10
    Set 5: 85 lb × 11 @ 10

    Shrug (Dumbbell)
    Set 1: 100 lb × 10
    Set 2: 147.5 lb × 15 @ 9.5 PR
    Set 3: 147.5 lb × 15 @ 9.5

    I’m away next weekend so 12 days in a row coming my way for training.

    Day 1 of overreaching went great PRs all around.
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  8. #248
    Work in Progress CW47's Avatar
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    Crushing it as usual man. Great work!
    Training 12 days in a row sounds brutal. Hopefully you'll be able to rest up before and after. Part of that is a deload though, so maybe won't be too bad...

    Apologies that I've not been able to keep up, but are you back in a maintenance eating phase now?
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  9. #249
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    Originally Posted by CW47 View Post
    Crushing it as usual man. Great work!
    Training 12 days in a row sounds brutal. Hopefully you'll be able to rest up before and after. Part of that is a deload though, so maybe won't be too bad...

    Apologies that I've not been able to keep up, but are you back in a maintenance eating phase now?
    All good I’m sure you’re a busy man like everyone else.

    Basically a 3-4week “maintenance” but I’m still losing fat/weight slightly.

    Probably better to call it a diet break, since it’s higher calories but I wouldn’t say true maintenance.

    I can only pull off the 12 days because of my split.

    Plus I’m actively overreaching anyway so it’s not really a detriment. I’ll just get somewhat mover overreached lol.

    And you’re right it will give me like 2.5 days of zero lifting and then right into a deload, so the fatigue I’m accumulating will diminish pretty quick.

    Considering I just hammered a day of PRs it shouldn’t be too bad.
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  10. #250
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    M2w5 - 0-1 rir - push 1

    Incline Bench Press (Barbell)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 95 lb × 5 [Warm-up]
    Set 3: 135 lb × 4 [Warm-up]
    Set 4: 185 lb × 1 [Warm-up]
    Set 5: 235 lb × 1 [Warm-up]
    Set 6: 210 lb × 11 @ 10
    Set 7: 210 lb × 9 @ 10
    Set 8: 210 lb × 7 @ 10

    Low To High Cable Fly
    Set 1: 50 lb × 22 @ 10
    Set 2: 50 lb × 20 @ 10
    Set 3: 50 lb × 18 @ 10

    Chest Dip
    Set 1: 10 reps [Warm-up]
    Set 2: +55 lb × 12 @ 9.5
    Set 3: +55 lb × 11 @ 10

    Skullcrusher (Barbell)
    Set 1: 50 lb × 10 [Warm-up]
    Set 2: 90 lb × 12 @ 10
    Set 3: 80 lb × 13 @ 10

    Preacher Curl (Dumbbell)
    Set 1: 25 lb × 10 [Warm-up]
    Set 2: 45 lb × 11 @ 10
    Set 3: 45 lb × 10 @ 10
    Set 4: 45 lb × 10 @ 10

    Lateral Raise (Dumbbell)
    Set 1: 45 lb × 14 @ 10
    Set 2: 45 lb × 12 @ 10

    Face Pull (Cable)
    Set 1: 50 lb × 10 [Warm-up]
    Set 2: 140 lb × 13 @ 9.5
    Set 3: 140 lb × 13 @ 10

    Pretty much exhausted DB lateral raises, most likely swap in a cable variant next meso.

    We’re debating BB vs DB incline too. Might be worth switching for a bit for a better MMC on chest.

    Still getting a decent pump, but I’m feeling a little stale overall.
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  11. #251
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    M2w5 - rir 0-1 - legs 1 quad focus

    Hack Squat
    Set 1: 90 lb × 15 [Warm-up]
    Set 2: 180 lb × 10 [Warm-up]
    Set 3: 270 lb × 3 [Warm-up]
    Set 4: 360 lb × 1 [Warm-up]
    Set 5: 410 lb × 1 [Warm-up]
    Set 6: 450 lb × 1 [Warm-up]
    Set 7: 450 lb × 12 @ 9
    Set 8: 450 lb × 12 @ 9.5
    Set 9: 450 lb × 11 @ 9.5
    Set 10: 450 lb × 9 @ 9.5

    Safety Bar Squat
    Set 1: 135 lb × 1 [Warm-up]
    Set 2: 185 lb × 1 [Warm-up]
    Set 3: 225 lb × 1 [Warm-up]
    Set 4: 245 lb × 22 @ 9.5
    Set 5: 245 lb × 20 @ 9.5
    Set 6: 245 lb × 18 @ 9.5

    Lying Leg Curl (Machine)
    Set 1: 50 lb × 15 @ 10

    Cable Crunch
    Set 1: 120 lb × 12 [Warm-up]
    Set 2: 170 lb × 15 @ 9.5
    Set 3: 170 lb × 15 @ 8.5
    Set 4: 170 lb × 13 @ 10

    Calf Press on Leg Press
    Set 1: 380 lb × 15 [Warm-up]
    Set 2: 530 lb × 15 [Warm-up]
    Set 3: 530 lb × 15 [Warm-up]
    Set 4: 550 lb × 15
    Set 5: 550 lb × 15
    Set 6: 550 lb × 15

    Halfway through the week and holding up pretty well.

    Hovering between 229-231 with some abs.

    Never expected that at this weight lol.

    At this point tightening up lower abdomen and losing love handles/lower back fat and a little more in the lower chest is kinda the only places that have “lots” of fat to peel off.

    Intrigued to see how I look when we start digging to really get shredded. Be able to finally figure out what I need to work on.

    Chest is most likely my biggest weak point but I won’t really know until I’m closer to where i want to be.
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  12. #252
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    M2w5 - 0-1 rir - pull 2 vertical focus

    Pull Up
    Set 1: 8 reps [Warm-up]
    Set 2: 4 reps [Warm-up]
    Set 3: 1 rep [Warm-up]
    Set 4: 1 rep [Warm-up]
    Set 5: 8 reps @ 10
    Set 6: 7 reps @ 10
    Set 7: 6 reps @ 10

    Notes: Set 1 - 100lbs assistance
    Set 2 - 60lbs assistance
    Set 3 - 35lbs assistance
    Set 4 - 15lbs assistance
    Set 5 - BW
    Set 6 - BW
    Set 7 - BW

    Bent Over One Arm Row (Dumbbell)
    Set 1: 65 lb × 8 [Warm-up]
    Set 2: 110 lb × 17 @ 10
    Set 3: 110 lb × 14 @ 10
    Set 4: 110 lb × 12 @ 10

    Lat Pulldown - Wide Grip (Cable)
    Set 1: 70 lb × 10 [Warm-up]
    Set 2: 125 lb × 14 @ 10
    Set 3: 125 lb × 13 @ 10

    Hammer Curl (Dumbbell)
    Set 1: 25 lb × 10 [Warm-up]
    Set 2: 50 lb × 15 @ 10
    Set 3: 50 lb × 14 @ 10
    Set 4: 50 lb × 12 @ 10

    Lateral Raise (Dumbbell)
    Set 1: 25 lb × 8 [Warm-up]
    Set 2: 40 lb × 15 @ 10
    Set 3: 40 lb × 14 @ 10
    Set 4: 40 lb × 12 @ 10

    Well my back is lit up.
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    M2w5 - 0-1rir - push 2

    Seated Overhead Press (Dumbbell)
    Set 1: 25 lb × 12 [Warm-up]
    Set 2: 25 lb × 6 [Warm-up]
    Set 3: 55 lb × 5 [Warm-up]
    Set 4: 80 lb × 10 @ 10 PR
    Set 5: 80 lb × 9 @ 10
    Set 6: 80 lb × 8 @ 10

    Deficit Push-Ups
    Set 1: 6 reps [Warm-up]
    Set 2: +35 lb × 16 @ 10 PR
    Set 3: +35 lb × 12 @ 10

    Triceps Dip
    Set 1: 8 reps [Warm-up]
    Set 2: +70 lb × 9 @ 10
    Set 3: +60 lb × 10 @ 10

    Triceps Extension (Cable)
    Set 1: 100 lb × 13 @ 10 PR
    Set 2: 100 lb × 12 @ 10

    Reverse Fly (Dumbbell)
    Set 1: 40 lb × 18 @ 10 PR
    Set 2: 40 lb × 15 @ 10
    Set 3: 40 lb × 13 @ 10

    One more day then deload. I’m ready for it.
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    M2w5 - 0-1 rir - legs 2 hamstring focus

    Stiff Leg Deadlift (Barbell)
    Set 1: 135 lb × 8 [Warm-up]
    Set 2: 185 lb × 5 [Warm-up]
    Set 3: 225 lb × 2 [Warm-up]
    Set 4: 315 lb × 1 [Warm-up]
    Set 5: 335 lb × 13 @ 9.5
    Set 6: 335 lb × 11 @ 9.5
    Set 7: 335 lb × 9 @ 9.5
    Set 8: 335 lb × 8 @ 9.5

    Leg Press
    Set 1: 270 lb × 10 [Warm-up]
    Set 2: 360 lb × 6 [Warm-up]
    Set 3: 450 lb × 2 [Warm-up]
    Set 4: 540 lb × 1
    Set 5: 630 lb × 24 @ 9.5
    Set 6: 630 lb × 24 @ 10
    Set 7: 630 lb × 21 @ 10

    Glute Ham Raise
    Set 1: +15 lb × 10 @ 9.5
    Set 2: +15 lb × 10 @ 10
    Set 3: +15 lb × 9 @ 9.5

    Calf Press on Leg Press
    Set 1: 270 lb × 15
    Set 2: 360 lb × 10
    Set 3: 450 lb × 1
    Set 4: 540 lb × 1
    Set 5: 570 lb × 18 @ 10
    Set 6: 570 lb × 17 @ 10
    Set 7: 570 lb × 16 @ 10

    Hanging Leg Raise
    Set 1: 21 reps
    Set 2: 18 reps
    Set 3: 16 reps

    Shrug (Barbell)
    Set 1: 335 lb × 13 @ 9.5
    Set 2: 335 lb × 12 @ 10

    Commence deload
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    M2w6 - deload - pull 1 horizontal focus

    Chest Supported Row
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 140 lb × 6 [Warm-up]
    Set 3: 180 lb × 2 [Warm-up]
    Set 4: 200 lb × 6
    Set 5: 200 lb × 5

    Neutral Grip Pull-Up
    Set 1: 8 reps [Warm-up]
    Set 2: 6 reps
    Set 3: 6 Reps

    Notes: 60lbs assistance

    Single Arm Cable Row
    Set 1: 90 lb × 6
    Set 2: 90 lb × 6

    EZ bar curl
    Set 1: 20 lb × 20 [Warm-up]
    Set 2: 45 lb × 12 [Warm-up]
    Set 3: 65 lb × 6
    Set 4: 65 lb × 6

    Shrug (Dumbbell)
    Set 1: 110 lb × 7
    Set 2: 110 lb × 7
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    M2w6 - deload - push 1

    Incline Bench Press (Barbell)
    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: 205 lb × 4
    Set 6: 205 lb × 4

    Low To High Cable Fly
    Set 1: 20 lb × 15 [Warm-up]
    Set 2: 30 lb × 10
    Set 3: 30 lb × 10

    Chest Dip
    Set 1: 8 reps [Warm-up]
    Set 2: +25 lb × 6
    Set 3: +25 lb × 6

    Skullcrusher (Barbell)
    Set 1: 75 lb × 7
    Set 2: 75 lb × 7

    Preacher Curl (Dumbbell)
    Set 1: 25 lb × 7 [Warm-up]
    Set 2: 35 lb × 6
    Set 3: 35 lb × 6

    Lateral Raise (Dumbbell)
    Set 1: 30 lb × 8
    Set 2: 30 lb × 8

    Face Pull (Cable)
    Set 1: 100 lb × 8
    Set 2: 100 lb × 8
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  17. #257
    Registered User Anthony21's Avatar
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    Good stuff and the volume is always strong as usual.

    How has your body composition improved with this style of training?
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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    Originally Posted by Anthony21 View Post
    Good stuff and the volume is always strong as usual.

    How has your body composition improved with this style of training?
    Pretty dramatic.

    I’ll post photos after this next cutting phase and show the whole process.

    Right now it’s a pretty evident change, but it would only tell half the picture.

    My legs look pretty ridiculous now and things keep progressing overall.

    I’ve already dropped a few pounds of water in the deload so things are coming along.

    I’m pretty much hold most of my fat in my lower abs and back. Everything else is pretty lean.
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    M2w6 - deload - legs 1 quad focus

    Hack Squat
    Set 1: 90 lb × 20 [Warm-up]
    Set 2: 180 lb × 8 [Warm-up]
    Set 3: 270 lb × 3 [Warm-up]
    Set 4: 360 lb × 6
    Set 5: 360 lb × 6

    Safety Bar Squat
    Set 1: 135 lb × 3 [Warm-up]
    Set 2: 185 lb × 1 [Warm-up]
    Set 3: 205 lb × 10
    Set 4: 205 lb × 10

    Lying Leg Curl (Machine)
    Set 1: 35 lb × 8
    Set 2: 35 lb × 8

    Calf Press on Leg Press
    Set 1: 450 lb × 8
    Set 2: 450 lb × 8

    Cable Crunch
    Set 1: 150 lb × 8
    Set 2: 150 lb × 8
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    M2w6 - deload - pull 2 vertical focus

    Pull Up
    Set 1: 8 reps [Warm-up]
    Set 2: 6 reps [Warm-up]
    Set 3: 6 reps
    Set 4: 6 reps

    Notes: Working sets 35lbs assistance

    Bent Over One Arm Row (Dumbbell)
    Set 1: 65 lb × 6 [Warm-up]
    Set 2: 90 lb × 6
    Set 3: 90 lb × 6

    Lat Pulldown - Wide Grip (Cable)
    Set 1: 110 lb × 8
    Set 2: 110 lb × 8

    Hammer Curl (Dumbbell)
    Set 1: 25 lb × 8
    Set 2: 25 lb × 8

    Lateral Raise (Dumbbell)
    Set 1: 25 lb × 8
    Set 2: 25 lb × 8

    Couple more workouts then back to the grind with a resensitization meso.

    Same level of intensity just slightly less sets.

    Calories dropped a couple hundred calories this week and my off day is lower too.

    New low of 227 on the scale.
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    M2w6 - deload - push 2

    Seated Overhead Press (Dumbbell)
    Set 1: 25 lb × 10 [Warm-up]
    Set 2: 25 lb × 6 [Warm-up]
    Set 3: 40 lb × 6
    Set 4: 40 lb × 6

    Deficit Push-Ups
    Set 1: 8 reps
    Set 2: 8 reps

    Triceps Dip
    Set 1: 6 reps
    Set 2: 6 reps

    Triceps Extension (Cable)
    Set 1: 50 lb × 8
    Set 2: 50 lb × 8

    Reverse Fly (Dumbbell)
    Set 1: 25 lb × 8
    Set 2: 25 lb × 8
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  22. #262
    Work in Progress CW47's Avatar
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    Killer work man! That SSB and Hack Squat combo... Got in some great Triceps work on your most recent session too. Keep it up.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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    Originally Posted by CW47 View Post
    Killer work man! That SSB and Hack Squat combo... Got in some great Triceps work on your most recent session too. Keep it up.
    I don’t know what day is worse.

    The squat combo or the sldl leg Press day.

    Both are just pain days lol.
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    M2w6 - deload - legs 2 hamstring focus

    Stiff Leg Deadlift (Barbell)
    Set 1: 135 lb × 6 [Warm-up]
    Set 2: 185 lb × 6 [Warm-up]
    Set 3: 225 lb × 6
    Set 4: 225 lb × 6

    Leg Press
    Set 1: 270 lb × 10 [Warm-up]
    Set 2: 360 lb × 6 [Warm-up]
    Set 3: 450 lb × 10
    Set 4: 450 lb × 10

    Glute Ham Raise
    Set 1: 6 reps
    Set 2: 6 reps

    Calf Press on Leg Press
    Set 1: 450 lb × 10
    Set 2: 450 lb × 10

    Hanging Leg Raise
    Set 1: 8 reps
    Set 2: 8 reps

    Shrug (Barbell)
    Set 1: 225 lb × 8
    Set 2: 225 lb × 8
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    12 week update

    Alrighty so it’s been 12 weeks of dieting and training with Sam.

    It’s gone very well.

    Even though we had to pull back on the reigns diet wise at week 8 and slow down to a quasi-maintenance level of calories, I actually continued to drop weight albeit a little slower.

    Deload week ended up being pretty similar to the last one I dropped inflammation pretty hard and essentially losing 4-5lbs like last deload.

    So in the end with a goal of losing at least 10% BW we pretty much hit that goal.

    I weighed in at new low every day this week and today was 225.6ish.

    I say “ish” because my scale only goes in .2lbs increments so could be a tad less or higher.

    Anyway that’s pretty close to the goal of 225.

    We dropped calories a bit this week and I’m appreciative it happened on the deload week so I could adjust before the next meso.

    Meso 3 will be a resensitization block.

    Still 5 week overreaching then a deload.

    Sets are going to be reduced slightly but intensity will still be pretty high.

    The initial plan was metabolite phase but since we had to shift the diet strategy around we will hold off.

    It was meant to be

    12 weeks cut
    4-5 week diet break
    8 week cut
    6 week reverse.

    But getting sick for 2 weeks and getting a little banged up we basically ran a 8 week minicut followed by “maintenance”

    So this next phase could be another 8 week hard cut.

    Overall in a decent spot. I’ll probably share photos once I hit the 6 month mark.

    I think I still look solid right now, so maybe I’ll share some like comparisons eventually here.

    Being 225-30 with faint abs is pretty decent in my books.

    Most of my fat is lower back and lobs handles at this point.

    Chest as mentioned is a bit of a weak point too.

    Mid to upper back is coming in nicely and erectors are popping and I’ve got good width to it makes up for some of the fat on the lower half.
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    M3w1 - rir 3 - pull 1 horizontal focus

    Chest Supported Row
    Set 1: 90 lb × 15 [Warm-up]
    Set 2: 140 lb × 8 [Warm-up]
    Set 3: 180 lb × 3 [Warm-up]
    Set 4: 210 lb × 12 @ 7
    Set 5: 210 lb × 12 @ 7

    Neutral Grip Pull-Up
    Set 1: 8 reps [Warm-up]
    Set 2: 5 reps [Warm-up]
    Set 3: 11 reps @ 7
    Set 4: 10 reps @ 7

    Single Arm Cable Row
    Set 1: 70 lb × 20 [Warm-up]
    Set 2: 120 lb × 12 @ 7
    Set 3: 120 lb × 12 @ 7

    EZ bar curl
    Set 1: 20 lb × 15 [Warm-up]
    Set 2: 50 lb × 8 [Warm-up]
    Set 3: 70 lb × 12 @ 7
    Set 4: 70 lb × 12 @ 7
    Set 5: 70 lb × 12 @ 7.5

    Shrug (Dumbbell)
    Set 1: 65 lb × 10
    Set 2: 135 lb × 18 @ 7

    Start of lower volume resensitization phase.

    Current weight 225ish.
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  27. #267
    Registered User Anthony21's Avatar
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    Great progress man and way to go with hitting your goals. It sounds like you have a good plan going forward

    Nice pull day. I forgot are you working out at home or at a gym?
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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    Originally Posted by Anthony21 View Post
    Great progress man and way to go with hitting your goals. It sounds like you have a good plan going forward

    Nice pull day. I forgot are you working out at home or at a gym?
    Thanks Anthony. Things finally seem to be coming together.

    I’ve become much more process oriented over the last couple years and I think it’s starting to pay off.

    In my garage.

    I’ve piecemealed together equipment off Craigslist over the years.

    Some of its falling apart now so in a couple weeks I have a smith/rack/cable system getting delivered.

    Dual 220lbs stacks, so I’ll be set for the foreseeable future.

    It also comes with jammer arms that I can load with plates or the cable so I’ll have more pressing options too.
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    M3w1 - 3rir - push 1

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

    Low To High Cable Fly
    Set 1: 20 lb × 15 [Warm-up]
    Set 2: 40 lb × 20 @ 7
    Set 3: 40 lb × 20 @ 7.5

    Chest Dip
    Set 1: 10 reps [Warm-up]
    Set 2: +35 lb × 12 @ 7

    Skullcrusher (Barbell)
    Set 1: 50 lb × 5 [Warm-up]
    Set 2: 75 lb × 15 @ 7
    Set 3: 75 lb × 15 @ 7
    Set 4: 75 lb × 13 @ 7

    Preacher Curl (Dumbbell)
    Set 1: 10 lb × 10 [Warm-up]
    Set 2: 35 lb × 12 @ 7
    Set 3: 35 lb × 12 @ 7
    Set 4: 35 lb × 11 @ 7

    Even though rir 3, still a good pump on these every time.

    Lateral Raise (Dumbbell)
    Set 1: 10 lb × 10 [Warm-up]
    Set 2: 30 lb × 15 @ 7
    Set 3: 30 lb × 15 @ 7
    Set 4: 30 lb × 15 @ 7.5

    Face Pull (Cable)
    Set 1: 70 lb × 12 [Warm-up]
    Set 2: 120 lb × 13 @ 7
    Set 3: 120 lb x 13@ 7
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    Take some pics of your gym man I'm interested to see your set up.

    Good training today. Interesting to see your incline bench at 225x1 is a warm up. I figured you'd warm up to something below 205 before the main sets.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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