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  1. #211
    Registered User TAWS6's Avatar
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    Weight 179

    Lower
    Squat 265
    Hypertension
    Db lunge 50
    Leg curl 50
    Calf’s, abs
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  2. #212
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    Easy upper body day. Done in 40 mins somehow. Weight was 179 lbs.


    Upper
    OHP 105
    Lat pulldown 140
    Chest fly 70
    Db row 70
    Face pull 105
    Curl 60
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  3. #213
    Registered User TAWS6's Avatar
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    Legs
    Db lunge 70
    Leg curl 50
    Leg ext 50
    Calf raise
    Abs
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  4. #214
    Registered User TAWS6's Avatar
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    Push
    Bench press 230
    Incline press 160
    Db fly 45
    Db overhead extension 45
    Laterals 25
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  5. #215
    Registered User TAWS6's Avatar
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    Dropped the weight on face pulls but did not stall. I didn't see a point in going over 110 lbs for those baby exercises. Weight is still 179. Its getting tougher to get it off now since I need to eat under 2k calories a day now to lose.

    Pull
    Pendlay row 160
    Lat pulldown 140
    Db row 45
    Face pull 90
    Reverse fly 25
    Hammer curl 45
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  6. #216
    Registered User TAWS6's Avatar
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    Weight 178 lbs. I still have a bit of fat left that covers the lower abs. I'll probably cut down to 175 lbs and then jump into maintenance for a few weeks. I didn't feel like squatting today. No excuses really lol. Pump city lower day.

    Lower
    Db lunge 50
    Leg curl 50
    Leg ext 50
    Calfs
    Abs
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  7. #217
    Registered User TAWS6's Avatar
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    Upper
    Ohp 105
    Lat pull down 140
    Chest fly 45
    Db row 70
    Face pull 90
    Curl 60
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  8. #218
    Registered User TAWS6's Avatar
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    Legs
    DL 355
    Db lunge 45
    Leg ext 50
    Leg curl 50
    Calf, abs
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  9. #219
    Registered User TAWS6's Avatar
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    Weight 176 @ about 12 %
    Push
    Bench press 230
    Incline press 165
    Db fly 45
    Overhead ext 45
    Lateral 25
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  10. #220
    Registered User TAWS6's Avatar
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    Weight 176 lbs. Easy back/bi day over all. Pendlays were a bit difficult but they have never been my best lift.

    Pull
    Pendlay row 165
    Lat pulldown 140
    Db row 75
    Face pull 90
    Reverse fly 25
    Hammer curl 45
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  11. #221
    Registered User TAWS6's Avatar
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    Update. A lot leaner but now I face the issue of not looking like I lift in a T-shirt.

    Natty problems.



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  12. #222
    Registered User TAWS6's Avatar
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    Weight 177 lbs. Strength on lower is starting to drop so it may be time to stop cutting. Also swapped in light db RDL's after squats.

    Lower
    Squat 265
    Db RDL 40
    Db lunge 45
    Leg curl 50
    Calfs, abs
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  13. #223
    Registered User TAWS6's Avatar
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    Upper
    Ohp 105
    Lat pull down 140
    Chest fly 45
    Row 70
    Face pull 90
    Curl 60
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  14. #224
    Registered User TAWS6's Avatar
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    Ending the cut today. Weight 176-178 lbs.

    Lighter day

    Lower
    DL 275
    Db lunge 40
    Leg ext 50
    Leg curl 50
    Calfs/abs
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  15. #225
    Registered User TAWS6's Avatar
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    Weight 178 lbs. Tris are starting to feel very burnt out after flat pressing. Seriously considering switching to a heavy/volume 4 day upper lower in the next 3-6 months.

    Push
    Bench press 230
    Incline press 165
    Chest fly 45
    Overhead ext 45
    Lateral 25
    Last edited by TAWS6; 09-11-2020 at 06:42 PM.
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  16. #226
    Registered User TAWS6's Avatar
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    Pull
    Pendlay row 165
    Lat pull down 140
    Db row 45
    Face pull 90
    Reverse fly 25
    Hammer curl 45
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  17. #227
    Registered User TAWS6's Avatar
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    Deload soon. Going to lift a few light days then 5 days of rest.

    Lower
    Db lunge 40
    Db RDL 40
    Leg curl 45
    Calf, abs
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  18. #228
    Registered User TAWS6's Avatar
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    Starting the de-load week today. Be back Monday.

    Upper
    OHP 110
    Lat pulldown 140
    Db bench press 45
    Db row 45
    Face pull 90
    Curls 65
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  19. #229
    Registered User TAWS6's Avatar
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    Lower
    Squat 275
    Db Rdl 40
    Db lunge 50
    Leg curl 45
    Calf,abs
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  20. #230
    Registered User TAWS6's Avatar
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    Upper day went good. Everything moved very easy.

    Weight 179 lbs

    Upper
    OHP 115
    Lat pulldown 145
    Db flat bench 45
    Db row 45
    Face pull 90
    Curl 65
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  21. #231
    Registered User TAWS6's Avatar
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    Slept wrong the other night and had some tightness in the neck. So of course I didn't want to go heavy today. Volume leg day. Hopefully next week I can get in two heavy days.
    Weight 179 lbs

    Legs
    Db lunge 50
    Db rdl 40
    Leg curl 45
    Leg ext 45
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  22. #232
    Registered User TAWS6's Avatar
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    Push
    Bench press 235
    Incline press 135
    Db fly 45
    Overhead tri extension 45
    Laterals
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  23. #233
    Registered User George2100's Avatar
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    How long did you run the original upper/lower split for? I’m running an upper/lower currently. Thinking about lowering the volume and running original fierce 5 intermediate.
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  24. #234
    Registered User TAWS6's Avatar
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    Originally Posted by George2100 View Post
    How long did you run the original upper/lower split for? I’m running an upper/lower currently. Thinking about lowering the volume and running original fierce 5 intermediate.
    I ran it from 2015 to 2020 I think... I swapped exercises out every 3-6 months and slowed down progression towards the end of the run. At some point I'll be going back to a 4 day u/l but it will probably be a heavy/lighter system that uses double progression.
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  25. #235
    Registered User TAWS6's Avatar
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    Pull
    Pendlay row 135
    Lat pulldown 145
    Db row 45
    Face pull 90
    Hammer curl 35
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  26. #236
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    Energy back up

    Feeling better now that im back in a small surplus.

    Lower
    Squat 275
    Db RDL 50
    Db lunges 50
    Leg curl 45
    Calf, abs
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  27. #237
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    Rotating exercises

    Made some adjustments. Weight was 180 lbs today.

    Upper
    Incline press 135
    Lat pulldown 145
    Db flat bench press 50
    Db row 50
    Face pull 90
    Curl 65
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  28. #238
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    Weight 180 lbs

    Legs
    Deadlift 275
    Db lunge 50
    Leg ext 45
    Leg curl 45
    Calf,ab
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  29. #239
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    Paused bench moved okay. Light ohp for a while.

    Push
    Bench 235
    Ohp 65
    Db chest fly 45
    Overhead ext 45
    Lateral 25
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  30. #240
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    Weight 180 lbs

    Pull
    Pendlay row 135
    Lat pull down 145
    Db row 45
    Face pull 90
    Lateral 25
    Hammer curl 35
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