Summer training logbook

[thepissening]

bad news..cut my left thumb up pretty bad at work and got 13 stitches in it. At least a week of no training. I'll focus on the diet and cardio for now, nothing to do about it. Stitches will be removed this friday.

[thepissening]

what a miserable month it has been. The 'at least a week of no training' turned into a month. The wound got wet and bursted open after the stitches were removed. Had to put a moisturizing cream on it, which helped in the beginning but left the wound TOO moist after a week, resulting in a lot of dead skin and still an open wound. Switched doctors, the new one told me to keep it dry with just a cotton bandage and it finally started healing. Gonna be a nasty scar. Still have no feeling in some parts above the wound, but it's finally closed.

did no weight training except some frontsquats and legcurls, and even those put a bit too much pressure on the wound. Did some cardio to not go insane. Stuck very well to the diet though, kept cutting (maybe stupid given the heightened risk of muscle loss) and lost a good bit of extra fat. I also cut back heavily on drinking, even while being pretty depressed about not being able to train, which is a big win. Had only 3 drinks last week for example, and I think this was my first alcohol free weekend in many, many months.

had a first 'testing the waters' session last week and trained for the first time for real today. Going to go to the gym every other day for the upcoming weeks and take an extra rest day when needed. Going to build up very slow, still had some reps in reserve this session.

chins 9kgx5
mp 40kgx15
pendlay row 50kgx10
dip BWx15

The thumb injury was a blessing in disguise I guess. Sometimes we forget how fortunate we are to be able to train the way we do. This was a big lesson to not take this ability for granted. Motivation is sky high atm.

lets go

[thepissening]

push

bench 17x60kg (surprised i still hit this after almost 5 weeks of no real chest/push work)
mp 13x40kg (15x40kg 2 days ago, happy to do 13 after a max set on bench)
skulls 13x20kg (counting the whatever ez curl bar as 10kg, not accurate, but easier to remember)

gonna hit a very minimalistic pull tomorrow...

Routine will be the following for the upcoming weeks:

push: same as above
pull: chins, pendlay row, curl
legs: rdl, frontsquat

everything one set only

[thepissening]

yesterday pull:
chins 7x15kg
pendlay row 12x50kg
cable curl 15x41kg

today legs:
rdl 13x80kg
frontsquat 5x80kg
calve raise 15x30kg

[thepissening]

push yesterday:
bench 60kgx18 (1 rep up)
mp 40kgx15 (2 reps up)
skulls 20kgx15 (2 reps up)

feeling so pathetically weak and small. A lot of people are telling me i'm smaller also which doesn't help. Looked good with a pump the other day though. On the other hand, the diet is the best it's been in literally years. Hitting protein goals, living on steak/eggs/chicken/rice/protein yoghurt. Even better, my alcohol consumption is still close to zero. Went out for the first time in 3 months yesterday and called it after 2 hours and 5-6 drinks. A couple of months ago that would have been 10 hours and 25-30 drinks. I just don't feel "it" anymore and i don't know if i'm just coping or if this is me maturing. Anyway i should be able to end this cut by the middle of november. Hopefully not skelly mode by then.

[thepissening]

pull

chins 6x20kg (weak but very ok for 4.5 weeks of not training back) (5kg up, 1 rep down)
pendlay row 12x52.5kg (2.5kg up)
lying cable curl 13x45 (4kg up 2 reps down)

[thepissening]

gonna start higher volume training not to failure to burn off the last pounds of fat while being able to eat a little more because i am getting burned out

UB:
pulldown underhand 2x12x52kg, 1x11x52kg
incline db press 12x22kg, 2x12x24kg
cable row 2x12x45kg, 1x12x52kg
cable press 1x12x23kg, 2x12x25.5kg
facepull 3x12x32kg
db curl 3x12x9kg
overhead extension 3x12x32kg

[thepissening]

LB:
rdl 8x82.5, 85, 87.5 lots of room here
zercher squat 8x50, 60, 60 idem
legcurl 32kgx15, 12, 12
legextension 15x32, 34.5, 39
calve raise 15x30, 35, 35

very nice pump

[thepissening]

UB:
flat db press 15x30, 11x30, 13x26 very emberassed
close grip bench 8x65, 7x70, 7x65 idem
smith shoulder press 10x40, 10x42.5, 10x45
side raise 3x15x5kg
pushdown 3x15x27kg

got a good pump though.

[thepissening]

LB:
rdl 6x90, 92.5, 95
zercher squat 6x70, 6x72.5, 6x75
back raise 15xBW, 2x15x5kg
pulldown 3x11-15x45
facepull 15x32, 2x15x27kg

INSANE back pump from the rdl's and zerchers, two days rest now

[thepissening]

first one of the year

back
chins 5x30kg
pendlay row 12x60kg
tbar row 8x50kg counting plates only
cable row 9x59kg
underhand pulldown 8x59kg
facepull 20x41kg
shrugs 10x60, 10x80, 6x90

trying to stay lean, do what i enjoy, maintain weight and look a little better week by week. nothing crazy.

have a good one

[thepissening]

arms

close grip bench press 9x82.5kg
db curl 16kgx10, 6
skier triceps extension 27kgx15, 10, 8
hammer curl 16kgx6, 14kgx8
pushdown 45kgx15, 8
cable curl 50kgx8, 45kgx8
2 supersets of overhead extensions and cable rope curl: didn't log

huge pump

[thepissening]

legs one day earlier then planned because i plan on doing a study marathon tomorrow

legcurl 9x50kg
rdl 7x100kg
bulgarian split smith squat 12.5kgx8 (each side)
frontsquat 5x75kg
calve raise 9x60kg