Dear diary

[Filmbuff81]

Day 1 - LEGS 1 + SHOULDERS/ABS

Monday, April 19, 2021 at 5:49 AM
BW 212.8


Seated Leg Curl (Machine)
Set 1: 20 lb × 15 [Warm-up]
Set 2: 35 lb × 15 [Warm-up]
Set 3: 45 lb × 15 @ 7
Set 4: 45 lb × 14 @ 7
Set 5: 45 lb × 13 @ 7

Squat (Smith Machine)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 8 [Warm-up]
Set 3: 185 lb × 4 [Warm-up]
Set 4: 205 lb × 11 @ 7
Set 5: 205 lb × 10 @ 7
Set 6: 205 lb × 9 @ 7

Leg Extension (Machine)
Set 1: 25 lb × 12 [Warm-up]
Set 2: 35 lb × 19 @ 7
Set 3: 35 lb × 18 @ 7
Set 4: 35 lb × 16 @ 7

Lunge - Chains/weighted Vest
Set 1: 32 reps @ 7
Set 2: 30 reps @ 7

Lateral Raise (Cable)
Set 1: 10 lb × 10 [Warm-up]
Set 2: 20 lb × 10 [Warm-up]
Set 3: 35 lb × 12 @ 7
Set 4: 35 lb × 12 @ 7
Set 5: 35 lb × 10 @ 7

Cable Crunch
Set 1: 95 lb × 15 [Warm-up]
Set 2: 145 lb × 15 @ 7
Set 3: 145 lb × 12 @ 7

Standing Calf Raise (Dumbbell)
Set 1: 65 lb × 13 @ 7
Set 2: 65 lb × 12 @ 7
Set 3: 65 lb × 11 @ 7

Solid first day back, I didn’t kill myself but I definitely felt this especially the extensions and lunges to finish my quads.

[Filmbuff81]

UPPER 1
Tuesday, April 20, 2021 at 6:02 AM

BW 211-212

Last weeks carb up has let me drop a lot of water weight this week. Down 3-4lbs.

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: 155 lb × 12 @ 7
Set 5: 155 lb × 10 @ 7

CABLE FLY AND DIPS SUPERSET

Low To High Cable Fly
Set 1: 20 lb × 10 [Warm-up]
Set 2: 35 lb × 20 @ 7
Set 3: 35 lb × 19 @ 7
Set 4: 35 lb × 17 @ 7

Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +25 lb × 15 @ 7
Set 3: +25 lb × 13 @ 7
Set 4: BW x 12 reps @ 7

This lit me up

Pullover (Machine)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 65 lb × 15 [Warm-up]
Set 3: 75 lb × 15 @ 7
Set 4: 75 lb × 15 @ 7.5
Set 5: 75 lb × 14 @ 7

Lat Pulldown (Single Arm)
Set 1: 85 lb × 10 [Warm-up]
Set 2: 110 lb × 14 @ 7
Set 3: 110 lb × 12 @ 7
Set 4: 110 lb × 10 @ 7

Preacher Curl (Dumbbell)
Set 1: 25 lb × 15 @ 7
Set 2: 25 lb × 14 @ 7
Set 3: 25 lb × 13 @ 7

[Filmbuff81]

LEGS 2
Wednesday, April 21, 2021 at 6:02 AM

Bulgarian Split Squat
Set 1: 0 lb × 15 [Warm-up]
Set 2: 10 lb × 15 [Warm-up]
Set 3: 35 lb × 10 [Warm-up]
Set 4: 35 lb × 10 [Warm-up]
Set 5: 55 lb × 10 @ 7
Set 6: 55 lb × 10 @ 7
Set 7: 55 lb × 10 @ 7.5

Good Morning (Barbell)
Set 1: 95 lb × 10 [Warm-up]
Set 2: 115 lb × 6 [Warm-up]
Set 3: 135 lb × 10 [Warm-up]
Set 4: 155 lb × 9 @ 7
Set 5: 155 lb × 8 @ 7
Set 6: 155 lb × 7 @ 7

Belt Squat
Set 1: +45 lb × 15 [Warm-up]
Set 2: +95 lb × 15 [Warm-up]
Set 3: +115 lb × 15 @ 7
Set 4: +115 lb × 14 @ 7

Hanging Leg Raise
Set 1: +10 lb × 12 @ 7
Set 2: +10 lb × 11 @ 7
Set 3: +10 lb × 10 @ 7

Solid day. Lots of stimulus with a lot less systemic fatigue compared to previous cycles.

[Filmbuff81]

UPPER 2
Thursday, April 22, 2021 at 5:51 AM

Chest Press (Machine)
Set 1: 50 lb × 20 [Warm-up]
Set 2: 110 lb × 10 [Warm-up]
Set 3: 150 lb × 12 @ 7
Set 4: 150 lb × 11 @ 7
Set 5: 150 lb × 10 @ 7

Cable Crossover
Set 1: 40 lb × 10 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 110 lb × 15 @ 7

Superset

Cable Crossover
Set 1: 110 lb × 15 @ 7
Deficit Push-Ups
Set 1: +30 lb × 13 @ 7

Deficit Push-Ups
Set 1: +30 lb × 12 @ 7

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 × 12 @ 7
Set 5: 125 lb × 11 @ 7
Set 6: 125 lb × 11 @ 7.5

Reverse Fly (Cable)
Set 1: 20 lb × 20 [Warm-up]
Set 2: 40 lb × 15 @ 7
Set 3: 40 lb × 15 @ 7.5
Set 4: 40 lb × 14 @ 7

Upright Row (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 55 lb × 15 @ 7
Set 3: 55 lb × 15 @ 7.5
Set 4: 55 lb × 14 @ 7

Hammer Curl (Dumbbell)
Set 1: 10 lb × 10 [Warm-up]
Set 2: 25 lb × 15 @ 7
Set 3: 25 lb × 15 @ 7.5
Set 4: 25 lb × 14 @ 7


If the theme of this meso isn’t obvious it is that volume has been turned up to 11 with a focus on chest/shoulders and arms.

[Filmbuff81]

LEGS 3
Friday, April 23, 2021 at 7:29 AM

BFR Romanian Deadlift (Dumbbell)
Set 1: 50 lb × 7 [Warm-up]
Set 2: 50 lb × 7 [Warm-up]
Set 3: 65 lb × 5 [Warm-up]
Set 4: 100 lb × 7 @ 7
Set 5: 100 lb × 7 @ 7

These are the devil

Lying Leg Curl
Set 1: 25 lb × 20 @ 7
Set 2: 25 lb × 18 @ 7
Set 3: 25 lb × 16 @ 7

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

Calf Press on Leg Press
Set 1: 270 lb × 15
Set 2: 360 lb × 10
Set 3: 450 lb × 1
Set 4: 540 lb × 7
Set 5: 540 lb × 20
Set 6: 540 lb × 19
Set 7: 540 lb × 16

Face Pull (Cable)
Set 1: 55 lb × 20 [Warm-up]
Set 2: 95 lb × 15 @ 7
Set 3: 95 lb × 14 @ 7
Set 4: 75 lb × 14 @ 7 [Drop Set]

Cable Crunch
Set 1: 95 lb × 15
Set 2: 145 lb × 16 @ 7
Set 3: 145 lb × 15 @ 7
Set 4: 145 lb × 13 @ 7

[Anthony21]

Volume is pretty insane haha. Are you still in a caloric deficit?

[Filmbuff81]

Volume is pretty insane haha. Are you still in a caloric deficit?

Sure am lol.

Volume is high, but so far systemic fatigue is a lot lower.

I don’t feel as drained right now; however, it’s week 1 and sets are increasing every week this meso so my tune may change in a week or 2.

Using some intensity techniques and higher reps to try and push through the last bit of fat loss without killing me lol.

Pretty sure regardless of where my weight ends after this meso we’re going to do an actual maintenance phase for a couple months to recomp for a while.

[Filmbuff81]

UPPER 3
Saturday, April 24, 2021 at 12:59 PM

Incline Row (Dumbbell)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 50 lb × 12 @ 7
Set 3: 50 lb × 12 @ 7.5
Set 4: 50 lb × 11 @ 7

Triceps Extension (Cable)
Set 1: 35 lb × 15 [Warm-up]
Set 2: 55 lb × 15 [Warm-up]
Set 3: 85 lb × 15 @ 7
Set 4: 85 lb × 14 @ 7
Set 5: 85 lb × 13 @ 7

Seated Row (Cable)
Set 1: 100 lb × 15 [Warm-up]
Set 2: 150 lb × 10 [Warm-up]
Set 3: 175 lb × 6 [Warm-up]
Set 4: 200 lb × 5 [Warm-up]
Set 5: 210 lb × 15 @ 7
Set 6: 210 lb × 15 @ 7.5
Set 7: 210 lb × 14 @ 7
Set 8: 210 lb × 13 @ 7

Seated Lateral Raise (Dumbbell)
Set 1: 10 lb × 15 @ 7
Set 2: 10 lb × 15 @ 7.5
Set 3: 10 lb × 13 @ 7

Barbell Curl 21s
Set 1: 45 lb × 21 [Warm-up]
Set 2: 55 lb × 21 [Warm-up]
Set 3: 65 lb × 21 @ 7
Set 4: 65 lb × 21 @ 7.5
Set 5: 65 lb × 21 @ 7.5

BW 210-12

Water weight is fluctuating and creating some off weigh ins.

The weekly average is 212 down 3lbs from last week.

[CW47]

Awesome job man! Love the consistency.
Are you working within designated ranges for both reps and RPE?

[Filmbuff81]

Awesome job man! Love the consistency.
Are you working within designated ranges for both reps and RPE?

Thanks!

And yeah I’m utilizing Renaissance Periodization Volume progressions.

The first 3 mesos we kept sets static and just reduced the RIR weekly and I’d either add some weight or reps to stay in the target RIR.

Now it’s a combination of set/weight/rep/rir progression.

So weeks 1/2 are RIR 3

I play this a little more by ear.

Week 1 I’ll do a strict 3 RIR. if I hit a set and it felt more like a 7.5 I’ll realistically drop a rep the following set.

Week 2 - the last 3 mesos this has been 2-3 RIR.

So for a set I’ll aim for a 3 RIR on set 1 and then let RPE climb to a 8RPE/2 RIR.

So this may mean getting sets across or it may mean I hit a 7.5-8 on my first set and subsequent sets I’ll aim to only lose a rep or 2 per set.

Week 3 RIR 2

Week 4 RIR 1

Week 5 - OVERREACHING/FAILURE Training

This week all bets are off and if it means going outside my target rep range To hit failure then so be it.

Every exercise I have a target rep range to allow for the leeway for progression too.

So 7-12, 8-12,10-12,10-15,12-15,15-20 are all the ranges I’m using on the exercises.

The only 2 exceptions are the 21s obviously and then the BFR RDL is 7 reps no matter what.

It’s been nearly 6 months of pushing weights pretty hard and high(and in a deficit the whole time with a couple of breaks of smaller deficits) so this meso we’re trying to not kill me and searching for movements that are highly stimulating but not nearly neurally taxing.

This week I’ve had doms every day so the changes definitely helped.

I haven’t felt nearly as drained mentally or physically this week and I was super busy with work too.

When I used to focus more on strength training, I always did better with volume accumulation and overreaching methods so I’ve found my gravitating back to something similar for hypertrophy has been really beneficial and I’ve obviously seen strength progression along the way without having to focus intently on it.

[Filmbuff81]

Seated Leg Curl (Machine)
Set 1: 20 lb × 15 [Warm-up]
Set 2: 45 lb × 15 [Warm-up]
Set 3: 75 lb × 15 @ 7
Set 4: 75 lb × 15 @ 7.5
Set 5: 75 lb × 14 @ 7

Squat (Smith Machine)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 8 [Warm-up]
Set 3: 185 lb × 4 [Warm-up]
Set 4: 205 lb × 3 [Warm-up]
Set 5: 225 lb × 12 @ 7
Set 6: 225 lb × 11 @ 7
Set 7: 225 lb × 9 @ 7

Leg Extension (Machine)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 40 lb × 20 @ 7
Set 3: 40 lb × 20 @ 7.5
Set 4: 40 lb × 19 @ 7
Set 5: 40 lb × 17 @ 7

Lunge - Chains/weighted Vest
Set 1: 40 reps @ 7
Set 2: 39 reps @ 7

Lateral Raise (Cable)
Set 1: 20 lb × 10 [Warm-up]
Set 2: 45 lb × 12 @ 7
Set 3: 45 lb × 12 @ 7.5
Set 4: 45 lb × 11 @ 7

Cable Crunch
Set 1: 95 lb × 15 [Warm-up]
Set 2: 155 lb × 15 @ 7
Set 3: 155 lb × 14 @ 7
Set 4: 155 lb × 13 @ 7

Standing Calf Raise (Dumbbell)
Set 1: 65 lb × 14 @ 7
Set 2: 65 lb × 13 @ 7
Set 3: 65 lb × 12 @ 7

Last weeks BW AVG 212.09 with a low of 210.4

-3.09 from the previous weeks average

[Filmbuff81]

ncline 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: 165 lb × 12 @ 7
Set 5: 165 lb × 12 @ 7.5
Set 6: 165 lb × 10 @ 7.5

SUPERSET
Low To High Cable Fly
Set 1: 40 lb × 15 [Warm-up]
Set 2: 45 lb × 20 @ 7
Set 3: 45 lb × 19 @ 7
Set 4: 45 lb × 18 @ 7

WITH

Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +30 lb × 14 @ 7
Set 3: +30 lb × 12 @ 7
Set 4: 12 reps @ 7

Chest Dip
Set 1: 12 reps @ 7

Pullover (Machine)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 65 lb × 15 [Warm-up]
Set 3: 85 lb × 15 @ 7
Set 4: 85 lb × 15 @ 7.5
Set 5: 85 lb × 14 @ 7

Lat Pulldown (Single Arm)
Set 1: 85 lb × 10 [Warm-up]
Set 2: 120 lb × 14 @ 7
Set 3: 120 lb × 13 @ 7
Set 4: 120 lb × 12 @ 7

Preacher Curl (Dumbbell)
Set 1: 30 lb × 15 @ 7
Set 2: 30 lb × 15 @ 7.5
Set 3: 30 lb × 13 @ 7

Cooked

[Filmbuff81]

LEGS 2
Wednesday, April 28, 2021 at 5:43 AM

Bulgarian Split Squat
Set 1: 0 lb × 15 [Warm-up]
Set 2: 25 lb × 10 [Warm-up]
Set 3: 35 lb × 10 [Warm-up]
Set 4: 65 lb × 10 @ 7
Set 5: 65 lb × 9 @ 7
Set 6: 65 lb × 7 @ 7

Good Morning (Barbell)
Set 1: 95 lb × 10 [Warm-up]
Set 2: 115 lb × 6 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 155 lb × 10 @ 7
Set 5: 155 lb × 9 @ 7
Set 6: 155 lb × 8 @ 7

Belt Squat
Set 1: +45 lb × 15 [Warm-up]
Set 2: +95 lb × 6 [Warm-up]
Set 3: +115 lb × 5 [Warm-up]
Set 4: +135 lb × 15 [Warm-up]
Set 5: +155 lb × 15 @ 7
Set 6: +155 lb × 15 @ 7.5
Set 7: +155 lb × 13 @ 7


Hanging Leg Raise
Set 1: 15 reps [Warm-up]
Set 2: +10 lb × 13 @ 7
Set 3: +10 lb × 12 @ 7
Set 4: +10 lb × 10 @ 7

[Filmbuff81]

UPPER 2
Thursday, April 29, 2021 at 5:34 AM

Chest Press (Machine)
Set 1: 70 lb × 20 [Warm-up]
Set 2: 110 lb × 10 [Warm-up]
Set 3: 160 lb × 12 @ 7
Set 4: 160 lb × 12 @ 7.5
Set 5: 160 lb × 11 @ 7
Set 6: 160 lb × 10 @ 7

Cable Crossover
Set 1: 35 lb × 10 [Warm-up]
Set 2: 55 lb × 10 [Warm-up]
Set 3: 65 lb × 15 @ 7
Set 4: 65 lb × 14 @ 7

Cable Crossover
Set 1: 65 lb × 13 @ 7
Superset
Deficit Push-Ups
Set 1: 20 reps @ 7.5

Deficit Push-Ups
Set 1: 15 reps @ 7.5
Set 2: 12 reps @ 7.5

T Bar Row
Set 1: 25 lb × 15 [Warm-up]
Set 2: 50 lb × 15 [Warm-up]
Set 3: 75 lb × 5 [Warm-up]
Set 4: 125 lb × 3 [Warm-up]
Set 5: 135 lb × 12 @ 7
Set 6: 135 lb × 11 @ 7
Set 7: 135 lb × 10 @ 7

Reverse Fly (Cable)
Set 1: 20 lb × 15 [Warm-up]
Set 2: 45 lb × 10 [Warm-up]
Set 3: 50 lb × 15 @ 7
Set 4: 50 lb × 15 @ 7.5
Set 5: 50 lb × 14 @ 7

Upright Row (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 65 lb × 15 @ 7
Set 3: 65 lb × 15 @ 7.5
Set 4: 65 lb × 14 @ 7.5

Hammer Curl (Dumbbell)
Set 1: 10 lb × 10 [Warm-up]
Set 2: 30 lb × 15 @ 7
Set 3: 30 lb × 13 @ 7
Set 4: 30 lb × 12 @ 7

[Filmbuff81]

LEGS 3
Friday, April 30, 2021 at 6:34 AM

Romanian Deadlift (Dumbbell)
Set 1: 50 lb × 7 [Warm-up]
Set 2: 50 lb × 7 [Warm-up]
Set 3: 65 lb × 7 [Warm-up]
Set 4: 100 lb × 7
Set 5: 100 lb × 7
Set 6: 100 lb × 7

Lying Leg Curl (Machine)
Set 1: 25 lb × 21 @ 7
Set 2: 25 lb × 19 @ 7
Set 3: 25 lb × 17 @ 7
Set 4: 25 lb × 15 @ 7

Leg Press
Set 1: 270 lb × 12 [Warm-up]
Set 2: 360 lb × 10 [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: 650 lb × 12 @ 7
Set 7: 650 lb × 11 @ 7
Set 8: 650 lb × 10 @ 7
Set 9: 650 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 × 1 [Warm-up]
Set 4: 540 lb × 7 [Warm-up]
Set 5: 560 lb × 17 @ 7
Set 6: 540 lb × 15 @ 7
Set 7: 540 lb × 13 @ 7

Face Pull (Cable)
Set 1: 55 lb × 20 [Warm-up]
Set 2: 105 lb × 15 @ 7
Set 3: 105 lb × 14 @ 7
Set 4: 95 lb × 14 @ 7 [Drop Set]

Cable Crunch
Set 1: 105 lb × 15 [Warm-up]
Set 2: 175 lb × 15 @ 7
Set 3: 175 lb × 14 @ 7
Set 4: 175 lb × 13 @ 10

[Filmbuff81]

UPPER 3
Saturday, May 1, 2021 at 7:34 AM

Incline Row (Dumbbell)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 50 lb × 5 [Warm-up]
Set 3: 50 lb × 12 @ 7
Set 4: 50 lb × 12 @ 7.5
Set 5: 50 lb × 12 @ 8
Set 6: 50 lb × 10 @ 7

Triceps Extension (Cable)
Set 1: 55 lb × 20 [Warm-up]
Set 2: 100 lb × 15 @ 7
Set 3: 100 lb × 14 @ 7
Set 4: 100 lb × 12 @ 7.5
Set 5: 100 lb × 12 @ 7.5

Seated Row (Cable)
Set 1: 100 lb × 15 [Warm-up]
Set 2: 150 lb × 10 [Warm-up]
Set 3: 175 lb × 8 [Warm-up]
Set 4: 200 lb × 5 [Warm-up]
Set 5: 225 lb × 15 @ 7
Set 6: 225 lb × 15 @ 7.5
Set 7: 225 lb × 13 @ 7
Set 8: 225 lb × 12 @ 7.5

Lateral Raise (Dumbbell)
Set 1: 10 lb × 15 [Warm-up]
Set 2: 15 lb × 15 @ 7
Set 3: 15 lb × 15 @ 7.5
Set 4: 15 lb × 14 @ 7.5

Bicep Curl (Barbell)
Set 1: 45 lb × 21 [Warm-up]
Set 2: 55 lb × 21 [Warm-up]
Set 3: 70 lb × 21 @ 7.5
Set 4: 70 lb × 21 @ 7.5
Set 5: 70 lb × 21 @ 8

Another week in the books.

Work has been nutty and training is good but rough.

Lots and lots of doms.

Avg weight this week is 211.60 -.49lbs from last week.

Pretty sure I weigh less, but I’m sure calories will be dropped anyway to ensure progress continues.

[Filmbuff81]

Day 1 - LEGS 1
Monday, May 3, 2021 at 5:47 AM

Seated Leg Curl (Machine)
Set 1: 35 lb × 15 [Warm-up]
Set 2: 55 lb × 15 [Warm-up]
Set 3: 100 lb × 15 @ 8
Set 4: 100 lb × 14 @ 8
Set 5: 100 lb × 12 @ 8

Squat (Smith Machine)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 8 [Warm-up]
Set 3: 185 lb × 4 [Warm-up]
Set 4: 255 lb × 2 [Warm-up]
Set 5: 255 lb × 12 @ 7.5
Set 6: 255 lb × 12 @ 8
Set 7: 255 lb × 11 @ 8
Set 8: 255 lb × 10 @ 8

Leg Extension (Machine)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 50 lb × 20 @ 8
Set 3: 50 lb × 19 @ 8
Set 4: 50 lb × 17 @ 8
Set 5: 50 lb × 16 @ 8

Lunge - Chains/weighted Vest
Set 1: +10 lb × 34 @ 8
Set 2: +10 lb × 30 @ 8

Lateral Raise (Cable)
Set 1: 20 lb × 10 [Warm-up]
Set 2: 50 lb × 12 @ 8
Set 3: 50 lb × 11 @ 8
Set 4: 50 lb × 10 @ 8

Cable Crunch
Set 1: 100 lb × 10 [Warm-up]
Set 2: 175 lb × 15 @ 7.5
Set 3: 175 lb × 15 @ 8
Set 4: 175 lb × 14 @ 8

Standing Calf Raise (Dumbbell)
Set 1: 65 lb × 15 @ 8
Set 2: 65 lb × 15 @ 8.5
Set 3: 65 lb × 15 @ 8.5


Weigh in 210.6

Avg - 210.6

-.94 from previous weeks average of 211.54

Obviously this will change up or down with more weigh ins but a positive trend after last week was only -.54lbs last week and I started the week .5lbs higher than the previous.

So this sets me up for a decent week hopefully.

Waist was 33.5 on yesterday’s measurements.

Which was 3/4 of an inch less than the previous Sunday.

So lots of good trends.

As the end of the cut approaches I’ll probably start sharing more data.

Navy body fat calculator puts me around 13% BF

I’d say that’s accurate for my legs and upper torso and more like 15-18 for my lower back and abs.

My extremities are getting very lean and the remaining gut is going to be the last to go.

[Filmbuff81]

UPPER 1
Tuesday, May 4, 2021 at 5:45 AM

Incline Bench Press (Smith Machine)
Set 1: 45 lb × 20 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 155 lb × 3 [Warm-up]
Set 5: 185 lb × 12 @ 8
Set 6: 185 lb × 11 @ 8
Set 7: 185 lb × 9 @ 8
Set 8: 185 lb × 8 @ 8

Low To High Cable Fly
Set 1: 20 lb × 15 [Warm-up]
Set 2: 50 lb × 20 @ 8
Set 3: 50 lb × 20 @ 8.5
Set 4: 50 lb × 18 @ 8

Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +30 lb × 15 @ 8
Set 3: +30 lb × 12 @ 8
Set 4: 14 reps @ 8

Chest Dip
Set 1: 13 reps @ 8

Pullover (Machine)
Set 1: 65 lb × 15 [Warm-up]
Set 2: 90 lb × 15 @ 8
Set 3: 90 lb × 14 @ 8
Set 4: 90 lb × 13 @ 8.5
Set 5: 90 lb × 12 @ 8.5

Lat Pulldown (Single Arm)
Set 1: 100 lb × 8 [Warm-up]
Set 2: 135 lb × 14 @ 8
Set 3: 135 lb × 13 @ 8
Set 4: 135 lb × 12 @ 8.5

Preacher Curl (Dumbbell)
Set 1: 25 lb × 6 [Warm-up]
Set 2: 35 lb × 15 @ 8
Set 3: 35 lb × 15 @ 8.5
Set 4: 35 lb × 13 @ 8
Set 5: 35 lb × 12 @ 8.5

Smith incline is coming along nicely.

[Filmbuff81]

LEGS 2
Wednesday, May 5, 2021 at 5:38 AM

Bulgarian Split Squat
Set 1: 0 lb × 10 [Warm-up]
Set 2: 35 lb × 10 [Warm-up]
Set 3: 35 lb × 6 [Warm-up]
Set 4: 65 lb × 11 @ 8
Set 5: 65 lb × 11 @ 8.5
Set 6: 65 lb × 10 @ 8
Set 7: 65 lb × 9 @ 8

Good Morning (Barbell)
Set 1: 95 lb × 10 [Warm-up]
Set 2: 135 lb × 6 [Warm-up]
Set 3: 165 lb × 10 @ 8
Set 4: 165 lb × 10 @ 8.5
Set 5: 165 lb × 9 @ 8
Set 6: 165 lb × 8 @ 8

Belt Squat
Set 1: +45 lb × 15 [Warm-up]
Set 2: +95 lb × 6 [Warm-up]
Set 3: +135 lb × 3 [Warm-up]
Set 4: +185 lb × 15 @ 8
Set 5: +185 lb × 15 @ 8.5
Set 6: +185 lb × 14 @ 8
Set 7: +185 lb × 13 @ 8

Hanging Leg Raise
Set 1: +10 lb × 15 @ 8
Set 2: +10 lb × 14 @ 8
Set 3: +10 lb × 12 @ 8

Legs cooked and now a 13 hour work day awaits lol.

[Filmbuff81]

UPPER 2
Thursday, May 6, 2021 at 6:23 AM

Chest Press (Machine)
Set 1: 50 lb × 20 [Warm-up]
Set 2: 110 lb × 10 [Warm-up]
Set 3: 155 lb × 10 [Warm-up]
Set 4: 175 lb × 12 @ 8
Set 5: 175 lb × 12 @ 8.5
Set 6: 175 lb × 11 @ 8
Set 7: 175 lb × 11 @ 8.5

Cable Crossover
Set 1: 25 lb × 10 [Warm-up]
Set 2: 35 lb × 10 [Warm-up]
Set 3: 70 lb × 15 @ 8
Set 4: 70 lb × 15 @ 8.5

Cable Crossover
Set 1: 70 lb × 14 @ 8

Deficit Push-Ups
Set 1: 21 reps @ 8

Deficit Push-Ups
Set 1: 16 reps @ 8
Set 2: 12 reps @ 8

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 × 3 [Warm-up]
Set 5: 150 lb × 12 @ 8
Set 6: 150 lb × 12 @ 8.5
Set 7: 150 lb × 11 @ 8.5
Set 8: 150 lb × 10 @ 8

Reverse Fly (Cable)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 55 lb × 15 @ 8
Set 3: 55 lb × 13 @ 8
Set 4: 55 lb x 13 @ 8

Upright Row (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 75 lb × 15 @ 8
Set 3: 75 lb × 15 @ 8.5
Set 4: 75 lb × 14 @ 8

Hammer Curl (Dumbbell)
Set 1: 25 lb × 8 [Warm-up]
Set 2: 30 lb × 16 @ 8
Set 3: 30 lb × 15 @ 8
Set 4: 30 lb × 14 @ 8
Set 5: 30 lb × 13 @ 8

[Filmbuff81]

LEGS 3
Friday, May 7, 2021 at 5:56 AM

Romanian Deadlift (Dumbbell)
Set 1: 50 lb × 7 [Warm-up]
Set 2: 50 lb × 7 [Warm-up]
Set 3: 65 lb × 7 [Warm-up]
Set 4: 110 lb × 7
Set 5: 110 lb × 7
Set 6: 110 lb × 7

Lying Leg Curl (Machine)
Set 1: 30 lb × 19 @ 8
Set 2: 30 lb × 18 @ 8
Set 3: 30 lb × 17 @ 8
Set 4: 30 lb × 15 @ 8

Leg Press
Set 1: 270 lb × 15 [Warm-up]
Set 2: 360 lb × 8 [Warm-up]
Set 3: 450 lb × 5 [Warm-up]
Set 4: 540 lb × 2 [Warm-up]
Set 5: 630 lb × 1 [Warm-up]
Set 6: 660 lb × 12 @ 8
Set 7: 660 lb × 12 @ 8.5
Set 8: 660 lb × 11 @ 8
Set 9: 660 lb × 20 [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 × 1 [Warm-up]
Set 4: 540 lb × 7 [Warm-up]
Set 5: 570 lb × 15 @ 8
Set 6: 570 lb × 14 @ 8
Set 7: 570 lb × 14 @ 8.5

Face Pull (Cable)
Set 1: 55 lb × 20 [Warm-up]
Set 2: 110 lb × 17 @ 8
Set 3: 110 lb × 15 @ 8
Set 4: 110 lb × 14 @ 8.5
Set 5: 100 lb × 14 @ 8.5 [Drop Set]

Cable Crunch
Set 1: 100 lb × 15 [Warm-up]
Set 2: 190 lb × 15 @ 8
Set 3: 190 lb × 14 @ 8
Set 4: 190 lb × 13 @ 8

[Filmbuff81]

UPPER 3
Saturday, May 8, 2021 at 10:30 AM

Incline Row (Dumbbell)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 50 lb × 6 [Warm-up]
Set 3: 65 lb × 5 [Warm-up]
Set 4: 65 lb × 10 @ 8
Set 5: 65 lb × 10 @ 8.5
Set 6: 65 lb × 9 @ 8
Set 7: 65 lb × 9 @ 8.5

Triceps Extension (Cable)
Set 1: 55 lb × 15 [Warm-up]
Set 2: 75 lb × 6 [Warm-up]
Set 3: 110 lb × 15 @ 8
Set 4: 110 lb × 13 @ 8
Set 5: 110 lb × 13 @ 9
Set 6: 110 lb × 12 @ 8.5

Seated Row (Cable)
Set 1: 110 lb × 17 [Warm-up]
Set 2: 150 lb × 8 [Warm-up]
Set 3: 200 lb × 8 [Warm-up]
Set 4: 225 lb × 5 [Warm-up]
Set 5: 250 lb × 15 @ 8
Set 6: 250 lb × 14 @ 8
Set 7: 250 lb × 13 @ 8
Set 8: 250 lb × 12 @ 8.5

Lateral Raise (Dumbbell)
Set 1: 10 lb × 12 [Warm-up]
Set 2: 25 lb × 14 @ 8.5
Set 3: 25 lb × 13 @ 8.5
Set 4: 25 lb × 13 @ 9

Bicep Curl (Barbell)
Set 1: 45 lb × 21 [Warm-up]
Set 2: 65 lb × 21 [Warm-up]
Set 3: 75 lb × 21 [Warm-up]
Set 4: 80 lb × 21 @ 8.5
Set 5: 80 lb × 21 @ 8.5
Set 6: 80 lb × 21 @ 9

Avg BW 210.17 -1.38 from last week.

Physique is in an interesting limbo.

Overall I look pretty good, just slooooowly losing weight off the midsection and lower back so it’s constantly fluffy and loose lol.

Once I finally reach shredded levels it’ll hopefully be tighter.

[CW47]

Keep up the good work man! The volume is getting up there for sure. My legs started getting a little bit wobbly just reading that Legs 2 workout. :O

[Filmbuff81]

Keep up the good work man! The volume is getting up there for sure. My legs started getting a little bit wobbly just reading that Legs 2 workout. :O

Hahah thanks.

Yeah the volume is starting to creep up.

2 more weeks to go.

Thankfully rest day tomorrow and then right back at it.

[Filmbuff81]

Since today is my official weekly check in date I’ll Update BW

Hit a new low 208.8 weekly average = 209.97 for a -1.57 from last weeks average of 211.54.

[Filmbuff81]

Day 1 - LEGS 1
Monday, May 10, 2021 at 5:29 AM

Seated Leg Curl (Machine)
Set 1: 35 lb × 15 [Warm-up]
Set 2: 55 lb × 15 [Warm-up]
Set 3: 90 lb × 8 [Warm-up]
Set 4: 110 lb × 17 @ 9
Set 5: 110 lb × 16 @ 9
Set 6: 110 lb × 14 @ 9
Set 7: 110 lb × 13 @ 9.5

Squat (Smith Machine)
Set 1: 45 lb × 12 [Warm-up]
Set 2: 135 lb × 8 [Warm-up]
Set 3: 205 lb × 4 [Warm-up]
Set 4: 255 lb × 3 [Warm-up]
Set 5: 285 lb × 12 @ 9 PR
Set 6: 285 lb × 11 @ 9
Set 7: 285 lb × 10 @ 9
Set 8: 285 lb × 9 @ 9

Leg Extension (Machine)
Set 1: 30 lb × 15 [Warm-up]
Set 2: 55 lb × 20 @ 9
Set 3: 55 lb × 20 @ 9.5
Set 4: 55 lb × 19 @ 9
Set 5: 55 lb × 18 @ 9

Lunge - Chains/weighted Vest
Set 1: +15 lb × 36 @ 9
Set 2: +15 lb × 34 @ 9

Lateral Raise (Cable)
Set 1: 20 lb × 15 [Warm-up]
Set 2: 55 lb × 12 @ 9
Set 3: 55 lb × 11 @ 9
Set 4: 55 lb × 10 @ 9

Cable Crunch
Set 1: 100 lb × 10 [Warm-up]
Set 2: 175 lb × 4 [Warm-up]
Set 3: 190 lb × 15 @ 9
Set 4: 190 lb × 15 @ 9.5

Standing Calf Raise (Dumbbell)
Set 1: 70 lb × 15 @ 8.5
Set 2: 70 lb × 15 @ 9
Set 3: 70 lb × 15 @ 9.5

Most of today’s numbers were PRs for these movements.

Fat loss is moving again after a small mid meso stall, probably just body trying to adapt so I was retaining a lot of water.

BW 208ish now.

[Anthony21]

Congrats on hitting a new low body weight, plus the PRs in your recent training session.

[Filmbuff81]

Congrats on hitting a new low body weight, plus the PRs in your recent training session.

Thanks Anthony.

It’s weird talking about a PR on smith squats considering how high my actual squat and hack squat numbers are lol.

But a PR is a PR.

[Anthony21]

Thanks Anthony.

It’s weird talking about a PR on smith squats considering how high my actual squat and hack squat numbers are lol.

But a PR is a PR.

A PR is a PR for sure man. I know Mike Israetel (however you spell his last name) is a big proponent on smith squats in his training. That's all I see him do when it comes to squats.

[Filmbuff81]

A PR is a PR for sure man. I know Mike Israetel (however you spell his last name) is a big proponent on smith squats in his training. That's all I see him do when it comes to squats.

Yeah they have been a great exercise, tons of stimulus less fatigue.

Yeah he rode high bar hard for a year recently and then has been using smith and pendulum squats now.

Sam turned me onto the smith squats and they’ve been great considering how deep into this diet I’ve been going.