Driven To Get Bigger & Stronger

[Buzzsaw]

Been here for over a year and learned a ton. I was 155lbs when I joined and have made it to a legit 180lbs. Thought it was time to start a journal and really track my progress. My goals are to get bigger and stronger. I'm currently on a bulk and will start cutting in April or May to get ready for Summer.

Here was today's workout:

Squat (atf)

185lbs 3 x 8


Deadlift

260lbs 5 x 5


Lunges

60lb db's 5 x 5 (did 10 for each set, equalling 5 for each leg)


Calf raises

90lb 3 x 15


Finally got some chalk, which helped a lot on the deads. This was 20lbs more than I normally rep with. Stoked.

Calf rasies burned like a mofo. I decided to take someone's advice and up the reps. I was doing low reps and didn't see progress for over a month. Calves are definitely one of my weak spots.

Felt strong today and really enjoyed my workout.

[WBBIRL]

Nice to see you post a journal after lurking for so long. That 30 pounds is a great accomplishment bro keep it up. Good luck with your goals

[Buzzsaw]

^

Thanks! Much appreciated.

************************

Today's workout


DB press

85lb 5 x 6


Cable flies

? 5 x 8 (don't remember how much weight unfortunately)


High Rows

200lbs 5 x 6


Clean & Jerk

135lbs 5 x 5


Lat pulldown

180lbs 5 x 10



Had a good workout. Wanted to mix it up today so I did cable flies and lat pulldown, which I don't do too often. The 85lb db's are a bittch to handle. I don't have much trouble repping them, but getting in position is a pain. I'm wondering if/when I'll reach the point when I can't go any further on db's. Not sure if I'll ever be able to manage 100lb'ers. No workout scheduled for Saturday or Sunday. Will probably run on the beach tomorrow. And limit my beer intake on Superbowl Sunday.

[mickyjune26]

great back work. Welcome to journal land. Look forward to future posts.

[Buzzsaw]

Thanks for the encouragement MJ.


*************************

I was slightly hungover today from drinking too many ales yesterday. But I did have the piece of mind to make a protein shake and take my vitamins before I passed out so I didn't feel too guilty.


Today was supposed to be a full body workout, but I decided to just do upper body and leave the lower body stuff for tomorrow.


Bench press


185lbs 4 x 10



Seated cable rows


210lbs 5 x 5



Standing military (db's)


55lb 5 x 7



Weighted dips


60lbs 5 x 4

[Stumprrp]

your a strong bro, bro, keep up the great work

[Buzzsaw]

Right on stumprrp :thumbup:

******************

Tuesday's Workout

Spent half the day working on my Camaro and didn't make it to the gym :(

BUT, I jogged with my dog on the beach for an hour. Great for calves and to strengthen your core.


******************

Today's Workout:


Squat

185lbs x 9
205lbs x 6
225lbs x 6
225lbs x 6


SLDL

185lbs 4 x 5


Leg Press

450lbs 4 x 6


Horizontal Calf Raise

270lbs 2 x 15


This was a solid day for me. Legs feel shaky and lower back is a little sore. I don't normally do leg press, but I needed to do one more leg exercise and the gym was too crowded for lunges. I'm really hoping to break the plateau I'm stuck on for squat. I feel that I should be repping more than 225lbs. Maybe I'll try to incorporate some 20 rep squats in that everyone on the board has been raving about.

[Buzzsaw]

Today's workout:


BB Bent-Over Rows

145lbs 3 x 8


Pull-ups

Bodyweight 5 x 6 (3 w/ pronated grip, 2 w/ supinated grip)


Upright Rows

95lbs 3 x 5


DB Bench Rows

85lbs 3 x 8 (each arm)


Standing EZ Bar Curls

85lbs 4 x 4


Those upright rows felt really awkward on my RC's. Not a sharp pain but uncomfortable. I think I'll find a substitute for them before I hurt myself like a dumbass. And yeah, I did curls. Hey, my back was competely worked and I wanted to do one more exercise. And of course I did not do them in the squat rack :cool:

[Buzzsaw]

Today's workout:


Incline Press

185lbs x 5
195lbs x 4 **
195lbs x 4 **
195lbs x 4 **
195lbs x 4 **


Deadlift

275lbs 3 x 5 **


DB Lunges

60lbs 3 x 10 (5 for each leg)


Cable Flies

210lbs 3 x 3


Skull crushers

75lbs 3 x 5

Had a great workout. The asterisks** indicate personal records. Going to start using those in my log. Really happy with the DL's. The chalk has helped big-time. Came home with bloody knees and shins :thumbup:

Looking forward to a lot of rest this weekend.

[Buzzsaw]

Not lifting this weekend, but wanted to post some short and intermediate term goals to help stay motivated:

Bench Press - want to be able to complete 5 x 5 @ 225lbs. I'm not far off on this. Should attain this within 2-3 weeks.

Squat - 245lbs, 5 x 5 of legit ass-to-the-floor squats

Dead lift - 315lbs, 3 x 5. This is going to take some time. I definitely need to gain much more weight to reach this. I'm still @ 180lbs, so the simple plan here is to eat more. Adding a spoon of peanut butter to my diet in the AM and PM for starters.

Incline - this is probably a long/intermediate term goal. Looking to be able to rep 225lbs. Probably 2 months off from this at the least.

[Buzzsaw]

Today's workout:

Bench Press

185lbs x 5
225lbs x 5 **
225lbs x 3
225lbs x 3
225lbs x 3
225lbs x 2


Squat

225lbs 5 x 5 **


High Rows

210lbs 5 x 5 **


Military

135lbs 5 x 7 **


Lateral Raises (face down on an incline bench)

110lbs 5 x 8


Got a few PR's today! Must have been the rest and massive amount of homemade steak chili I ate all weekend.

I'm really focusing on "Progressive Resistance" now - every workout I want to either increase the weight slightly or do one more rep per set. My plateau that I've been stuck on since November is busted and I'm feeling stronger than ever.

[Buzzsaw]

Tuesday - off day, but went to the gym and played basketball, did some ab work and calf raises.

***********************

Today's workout:


Pull-ups

Bodyweight 3 x 7 (pronated), 2 x 6 (suppinated) **


DB Incline

80lbs 4 x 6, 1 x 5


SLDL

190lbs 5 x 5


Dips

Bodyweight x 16, 16, 12, 10


Seated Cable Rows

210lbs 5 x 5


The pull-ups were most I've ever done in 5 sets. 33 reps total. Making good progress on SLDL - adding 5 lbs every week and making sure to not injure myself by going too heavy. Made a mental note today to start doing more lower body work. I can't ever have my bench exceed my squat.

[Buzzsaw]

Today's workout:


Deadlift

285lbs 2 x 5 **


Squat

245lbs 3 x 3 **


DB Benchpress

80lbs x 10
80lbs x 7
80lbs x 8
80lbs x 8


BB Benchpress

185lbs x 8 (wide grip cleanup set)


High Rows

230lbs 5 x 8


Standing EZ Bar Curls

95lbs x 3
85lbs x 5
85lbs x 5
85lbs x 5
85lbs x 5


Lateral Raises

30lbs 5 x 8


The DL's were supposed to be a 5 x 5 routine, but I opened a wound on my shin and it was gushing. I really didn't care but I knew everyone in my gym would freak out so I wiped it up and switched to squat. And the weather was so nice today that I rode my bike to the gym. I am ****ing tired and looking forward to chilling out this weekend.

[Buzzsaw]

Took Monday off. Felt like 5hit.


************************


Tuesday's workout:


Bench Press

185lbs x 8
225lbs x 4
225lbs x 3
225lbs x 3
225lbs x 3


Squat

235lbs 5 x 5


Pull-ups

Bodyweight 5 x 7 ** (3 pronated sets, 2 suppinated)


Weighted Dips (machine)

180lbs 5 x 10


SLDL

205lbs 3 x 5 **

[Buzzsaw]

Wednesday: Off day, but went to the gym and played basketball, did 5 sets of calf raises and some ab work.


********************

Thursday:


Deadlift

225lbs x 5
290lbs x 4 **
290lbs x 4 **
290lbs x 4 **
290lbs x 4 **


DB Incline Press

65lbs 5 x 10


Bentover BB rows

90lbs x 10
90lbs x 10
115lbs x 6
115lbs x 6
125lbs x 6


Preacher Curls (yeah, laugh all you want lol)

75lbs 5 x 5


Unknown lift (this is similar to a tri push down with cable, except you stand further back, with arms straight and pull down, working the lats)

120lbs x 12
130lbs 4 x 12



Had a great workout today. The DL's were the most weight I've ever lifted for any lift in my life. Even saw some curvature on the bar :cool:

Doing some curls weekly now, as my biceps are lagging behind my tri's big-time.

Gym is closed tomorrow because they're putting in new cardio equipment :bang:

[Buzzsaw]

Monday's workout:


Bench Press

185lbs x 8
225lbs x 4
225lbs x 3
225lbs x 3
225lbs x 2
185lbs x 5 (ultra wide grip)


Squat

240lbs 5 x 5 **


Weighted Dips

65lbs 5 x 5


BB Rows

145lbs 5 x 7


Shoulder Press (this is a sit down lift, combination of bench and incline)

180lbs x 6
180lbs x 6
180lbs x 6
180lbs x 5
180lbs x 4


Kind of disappointed with my bench press. My short term goal is to be able to complete 5 x 5 of 225lbs and I haven't made any progress the past week or two. I'll do some DB work later this week and see if I can break that plateau.

On the flip side, very pleased with my squats. Adding about 5lbs a week, which is right where I want to be. Rows went well also - I had been repping 135lbs and the bump to 145lbs today was fairly easy.

[Buzzsaw]

Wednesday's workout:


DB Incline Press

80lbs 4 x 6


SLDL

205lbs 4 x 5


Dips

Bodyweight 5 x 13


High Rows

180lbs x 8
180lbs x 8
180lbs x 7
180lbs x 6
180lbs x 5


Hack Squat

140lbs 5 x 6

[Buzzsaw]

Friday's workout


Incline Press

185lbs x 5
195lbs x 4
195lbs x 3
195lbs x 3
195lbs x 2
185lbs x 3


Deadlift

225lbs x 5
295lbs x 4 **
295lbs x 4 **
295lbs x 4 **
295lbs x 4 **


Standing EZ Bar Curls

75lbs 5 x 6


Cable Flies

5 x 10 (unsure of weight, only has one digit on the setting)


Lat Pulldown

180lbs 5 x 10

Dead's are going well. Adding more weight or reps every week, which I'm happy with. But I'm getting frustrated with my incline and bench - haven't made any progress in a few weeks now.

[Buzzsaw]

Monday's workout:


Bench Press

185lbs x 10
185lbs x 10
185lbs x 10
185lbs x 8
185lbs x 8


DB Bench Rows

85lbs 5 x 6


Pull-ups

5 x 5 (3 pronated, 2 suppinated)


BB Military

145lbs x 6
145lbs x 5

DB Military

60lbs 3 x 4


Lateral Raises

25lbs 5 x 7

[Buzzsaw]

Wednesday's workout:


DB Bench Press

85lbs x 8 **
85lbs x 8 **
85lbs x 8 **
85lbs x 7
85lbs x 7


Squat

245lbs 5 x 5 **


Seated Cable Rows

210lbs 5 x 6 **


Decline Press

185lbs 5 x 6


One Arm Cable Rows

110lbs 5 x 10

Had a GREAT workout today! Felt strong and mentally prepared to move some weight. Got a few PR's as well, which is always nice. I don't do decline much at all but thought it would be better to do than an isolation lift like skull crushers.

[Buzzsaw]

Friday's workout:


Lunges

55lbs 4 x 12 (6 reps per leg)


Dips

Bodyweight 6 x 10


Calf Raises

90lbs 5 x 12


Pull-ups

5 x 5


Cable curls

50lbs 2 x 10


Not my best workout. I've somehow got a lower back injury (started hurting Monday night, probably from the military presses on Monday). Wife didn't want me to go to the gym but I couldn't bring myself to take the day off so I just skipped my normal deadlifts and did some substiture exercises and isolation work.

[Buzzsaw]

Monday's workout:

Incline Press

185lbs x 5
195lbs x 4
195lbs x 4
195lbs x 4
195lbs x 4


Lunges

60lbs 4 x 12 (6 reps/leg)


Decline

195lbs 5 x 5


High Rows

140lbs 5 x 12


Lateral Raises

25lbs 5 x 9


Solid workout today. Back is feeling much better but I decided to give it one more day of rest before doing any squat or DL's. Did lunges instead.

[Buzzsaw]

Wednesday's workout:


Bench Press

185lbs x 10
225lbs x 4
225lbs x 3
225lbs x 3
225lbs x 3


Squat

245lbs 3 x 5


Front Squat

175lbs 2 x 5


Rows (machine)

90lbs 5 x 12


Weighted Dips

200lbs 5 x 7


Standing Hammer Curls

40lbs 5 x 5



Still not much progress on bench. My short-term goal is to press 225lbs 5 x 5 and I just can't seem to get there. Squats going very well though. 245lbs feels light and I've been using good form.

[Buzzsaw]

Friday's workout:


Squat

135lbs 1 x 20


Deadlift

295lbs 3 x 5 **


DB Incline

80lbs 5 x 6


High Rows

210lbs 5 x 5


DB Military

50lbs 3 x 8


Straight Arm Lat Push Downs (?)

150lbs 2 x 12


Had an awesome workout today. I had never done a 20 rep set of squat before - wow, that set nearly killed me towards the end. Great warmup lift. The DL's were a PR. I barely made it through the rest of my workout after that, lol.

[Buzzsaw]

Monday's workout:


Squat

140lbs 1 x 20


SLDL

205lbs 4 x 6


Weighted Dips

65lbs (db) 5 x 7


Bent Over BB Rows

160lbs 5 x 5 **


DB Incline Press

65lbs 5 x 8


Preacher Curls

70lbs 5 x 6

[Buzzsaw]

Wednesday's workout:


Front Squat

175lbs 4 x 5


Bench Press

225lbs x 3
225lbs x 3
225lbs x 3
225lbs x 3
225lbs x 2


DB Rows

85lbs 5 x 7


Military

135lbs x 5
135lbs x 5
135lbs x 6
135lbs x 6
135lbs x 7


Pull-ups

5 x 5 (2 pronated sets, 3 suppinated)
1 set 5 negatives


Getting ****ing pissed about my bench press :swear: . Haven't made any progress in months. I don't think it's due to over-training and I've been mixing in DB work also to get my stabilizers strong as well :scratch:

[Buzzsaw]

Friday's workout:


Deadlift

225lbs x 2
245lbs x 2
265lbs x 2
295lbs 4 x 4


Incline Press

195lbs x 5
195lbs x 4
195lbs x 4
195lbs x 4
195lbs x 3
185lbs x 2


Seated Rows (Hammer strength machine)

120lbs 5 x 10


Cable Flies

4 x 10 (weight unknown, said 7 for pin setting)


Squat

145lbs 1 x 20



Dead's are going very well. Felt strong doing them today. Grip is getting strong and forearms are getting noticeably bigger as well :thumbup:

Looking forward to some much needed rest this weekend.

[Buzzsaw]

Monday's workout:



DB Bench Press

80lbs 4 x 10


T-Bar Rows

135lbs 5 x 5


Decline Press

200lbs x 5
200lbs x 5
200lbs x 3
200lbs x 3
200lbs x 3


Upright Rows

90lbs 5 x 5


Cable Pulldowns (one arm)

140lbs 5 x 5


Doing legs tomorrow.

[Buzzsaw]

Wednesday's workout:


Dips

Bodyweight x 16, 17, 18, 19


Squat

245lbs 5 x 5


Pull-ups

Bodyweight 3 x 7, 2 x 6


Skullcrushers

70lbs 5 x 10


Seated Rows (Hammer strength)

140lbs 5 x 5

[Buzzsaw]

Friday's workout:



Lunges

60lbs DB's 5 x 10


Bench Press

205lbs x 6
205lbs x 6
205lbs x 5
205lbs x 5
205lbs x 5


Bent Over BB Rows

175lbs 5 x 5


DB Military

50lbs 4 x 9 (9 reps per arm)


Standing EZ Bar Curls

80lbs x 6
80lbs x 6
80lbs x 5
80lbs x 5
80lbs x 5

[Buzzsaw]

Monday's workout:


Front Squat

180lbs x 4
180lbs x 4
180lbs x 4
180lbs x 4
180lbs x 5


Bench Press

225lbs 5 x 4 ** :thumbup:


Seated Rows

195lbs 2 x 6
210lbs 3 x 6


Upright Rows

90lbs 5 x 7


Leg Press

540lbs 5 x 5


So happy about making progress on my bench today. That's a new PR. My wife bought me Starting Strength and in it they talk about squeezing in your shoulder blades and I think that helped a lot. I almost got pinned on my last rep but I pushed it up after a little struggle and came up smiling :-)

I don't do leg press much at all but threw that in today for some variety.

And I start my first cut on April 15th. Excited to see what my body will look like with less body fat but still worried that my lifts will go down a lot. Took a lot of work to reach the weights I'm lifting. But I can't have this gut for the summer time.

[Buzzsaw]

Wednesday's workout:


Incline DB's

80lbs x 6
80lbs x 6
80lbs x 7
80lbs x 7
80lbs x 6


SLDL

205lbs 5 x 6


Weighted Dips

70lbs DB 5 x 4


Lat Pulldown

180lbs x 10
180lbs x 10
190lbs x 10
190lbs x 10
190lbs x 10


Squat

155lbs 1 x 20

[Buzzsaw]

Friday's workout:


Deadlift

135lbs x 2
185lbs x 2
225lbs x 2
245lbs x 2
275lbs x 2
315lbs x 3 **
315lbs x 2
315lbs x 2
315lbs x 2


DB Bench Press

90lbs 5 x 5 **


High Rows

210lbs 5 x 5


DB Curl

40lbs 5 x 5 (each arm)



Had a great workout! Smashed my old PR for dead's :clap: 315lbs is the most I've ever lifted in my life and it didn't feel all that heavy. My grip is no longer a factor. Had an old-timer tell me that if I deadlift too much that my intestines will squirt out of my butt, LMFAO :zipit:

Also set a PR for db benchpress. Finally made the jump to 90lber's. Now it's time for a weekend of rest and food.

[Validus]

Good stuff keep it up!

[Unholy]

Very nice lifting. You sure are one strong mofo.

[Coke]

Solid and steady weight training, fine efforts man.

[Buzzsaw]

Validus, Unholy, & Cocoa - thanks for the kind words, it is much appreciated! I've learned a ton from this site and being physically strong has changed my life for the better.


Monday's workout:


Front Squat

185lbs 5 x 5 **


Decline

135lbs x 5
155lbs x 5
185lbs x 5
195lbs x 6
205lbs 4 x 6 (these are the working sets, the others are warmups)


Pullups

Bodyweight 5 x 7 (3 pronated sets, 2 suppinated)


Military

135lbs 5 x 3


Straight-Arm Lat Push Downs

150lbs 4 x 10


I was sluggish on the way to the gym today but felt better after a few sets. The front squats are going well. Adding weight or reps every time I do them, but they still hurt my delts a little. No biggie though, I'll get used to it. Hadn't done pull-ups for a while before today, did every rep with strict form, no kicking assistance. Also, the military is less weight than usual but I had been doing more of a "push press" technique instead of using strict form. So I decided to drop the weight a little and just do them with no help from the legs.

[Coke]

You like mixing things up a bit, that's a good deal bro.

[Buzzsaw]

Cocoa - yeah, I def try to mix it up. Keeps my workouts from getting boring and I like to keep my body from adapting to the same lifts every week.

******************

Wednesday's workout:


Lunges

65lbs 5 x 10 (5 reps per leg) **


Seated Dips (hammer strength machine)

210lbs 5 x 7


Bent Over Rows

90lbs DB 5 x 5 **


Cable Flies

195lbs 5 x 5


Lateral Raises

25lbs 5 x 10

[Coke]

Session is looking real nice dude.

[Buzzsaw]

Friday's workout:



Incline

195lbs x 5
195lbs x 5
195lbs x 5
195lbs x 4
195lbs x 4


Squat

245lbs x 5
245lbs x 5
245lbs x 5
245lbs x 5
245lbs x 3


Dips

Bodyweight x 18, 18, 17, 10, 10


BB Rows (suppinated grip)

155lbs 5 x 6


Barely got any sleep last night and that fcuked up my workout. I dragged my ass in anyways and did some compound lifts though anyways.

[Bako Lifter]

Nice work, your incline bench is awesome compared to your flat.

[Coke]

Nice job dude, props on getting the workout in although you were draggin a$$, lol.

[Buzzsaw]

Nice work, your incline bench is awesome compared to your flat.

Thanks! I make incline a big priority.



Nice job dude, props on getting the workout in although you were draggin a$$, lol.

Yeah, I figure that even if I get in and do half of my normal work it's a lot better than nothing. Turns out I was dragging ass because I was getting sick.

[Buzzsaw]

Yesterdays' workout (Monday):



SLDL

135lbs x 5
155lbs x 5
185lbs x 5
210lbs 5 x 5


High Rows

180lbs 5 x 10


Overhead Press (Hammer strength)

200lbs 5 x 6


DB Flies

45lbs 5 x 8


Sick as hell right now, that's why I didn't post this yesterday. Been loading up on bananas, apples, oranges, and also putting frozen strawberries and blueberries in my protein shake. Now I got diarreah to go with my cold or flu, LOL. If I feel a little bit better tomorrow I'll be at the gym for my normal Wedneday workout - if not, I'll do a split and do legs Thursday and upper body on Friday.

[Buzzsaw]

Back in action. That week off from lifting felt like months. Bummed about missing a couple workouts, but what are you going to do? Still a little bit dizzy from ear infections so I did light lifting today.

Monday's workout:



Deadlift

225lbs 5 x 5


Bench

185lbs 5 x 5


Squat

185lbs 5 x 5


Pull-ups

4 x 5

[Coke]

Please to see you step to it and stay on track after being run down.

[Buzzsaw]

Wednesday's workout:


Deadlift

275lbs 5 x 3


Bench Press

205lbs 5 x 5


Squat

225lbs 5 x 5



Trying to get my strength back asap so I mapped out a simple strategy - do the big 3 until I get back to where I was a few weeks ago. Going to do deads, bench and squat again on Friday and see if I can put up 20 more lbs for each lift.

[WestsideWarrior]

You might wanna add some assistance exercises in there.

Nice work man.

[Coke]

Good stuff with the big three, you'll be setting PRs in a bit.

[Buzzsaw]

You might wanna add some assistance exercises in there.

Nice work man.

Thanks WW. Yeah, been wanting to do some DB work and more variety but getting sick for that week kinda set me back. This week I'll be back to doing rows, dips, DB presses etc.

[Buzzsaw]

Saturday's workout (left work early to make up for missing Friday's session):


Squat

135lbs x 5
185lbs x 5
225lbs x 5
245lbs x 5
245lbs x 5
255lbs x 3 **
255lbs x 3 **
255lbs x 3 **


Bench

135lbs x 5
185lbs x 5
205lbs x 5
225lbs 3 x 4
225lbs 2 x 3


Rows (Hammer strength)

110lbs 5 x 5


Pull-ups

5 x 5

[Buzzsaw]

Monday's workout:


SLDL

135lbs x 5
175lbs x 5
185lbs x 5
205lbs 5 x 5


Leg Press

560lbs 5 x 5


Calf Raises

275lbs 5 x 10


Going to be really busy this week so I decided to do a upper/lower body split. Monday was legs, Tuesday will be upper, Wed off, Thursday legs, Friday upper. Still doing the same amount of work, but going to the gym for four days instead of the usual 3.

[Coke]

Super job done on all leg sets my friend, nice flat benching as well.

[Buzzsaw]

Super job done on all leg sets my friend, nice flat benching as well.

Thanks. If I end up liking this upper/lower split I just might stick with it. It would be a lot more work for my legs and I think that's a good thing.

[Buzzsaw]

Tuesday's workout:

DB Bench

90lbs x 6 **
90lbs x 5
90lbs x 5
90lbs x 5
90lbs x 5


High Rows

140lbs 5 x 13


Seated Dips

180lbs 5 x 8


Preacher Curls

65lbs 5 x 7

[joseph83746]

Less reps. and more weight. Sometimes a high metabolism could be the problem so you may lose your mass as your work out more. With less reps. your won't easliy burn off your mass and more weight gets you more mass and optimizes your mass gaining work-outs.

[Coke]

Like your numbers with the 5 x 5 DB bench.

[Buzzsaw]

Less reps. and more weight. Sometimes a high metabolism could be the problem so you may lose your mass as your work out more. With less reps. your won't easliy burn off your mass and more weight gets you more mass and optimizes your mass gaining work-outs.

Thanks for the advice joseph. Trying to keep with a 5 x 5 rep range for the most part. I don't work out with a spotter so there are times when I have to be careful of how heavy I go.

[Buzzsaw]

Thursday's workout:


Deadlift

135lbs x 5
185lbs x 5
205lbs x 5
225lbs x 5
275lbs x 5
315lbs 3 x 3


Hack Squat

180lbs 5 x 6


Leg Exention

50lbs 5 x 10 (10 reps per leg)

[Buzzsaw]

Friday's workout:


Incline Press

195lbs 5 x 4


DB Rows

90lbs 5 x 6


DB Decline Press

80lbs 5 x 7


I liked doing a split this week but still think a full body workout M/W/F works best for me.

Also, started my cut on Wednesday (May 1st). Nothing changes in my workout, just reducing calories. Trying to focus on keeping protein high and just eating less carbs. No beers on weekdays and less pasta, bread, tortillas, etc.

And man, those DB decline's nearly killed me. I never do them and thought 80lb db's would be easy because I can push 90lbs on flat pretty easily. Guess I'll be doing them more often :thumbup:

[Coke]

Nice back-to-back training dude.

[Buzzsaw]

Monday's workout:


Pull-ups (pronated)

Bodyweight 7 x 5


Lunges

40lbs 4 x 20 (10 each leg)


BB Decline Press

205lbs 5 x 5


Upright Rows

100lbs 5 x 5


Calf Raises (no rest in between sets)

255lbs x 5
235lbs x 5
215lbs x 5
195lbs x 5
175lbs x 5
155lbs x 5
135lbs x 5
115lbs x 5
95lbs x 5
75lbs x 5



Left knee was sore all weekend and this morning, not sure why. Decided to play it safe and do some low weight lunges instead of heavy squats. Lunges should help stabilize the muscles around the knee anyways. And the adjustment to cutting from bulking has been strange - I'm used to eating until I'm gorged and not worrying about portions.

[Coke]

Killer drop sets on them calf raises.

[Buzzsaw]

Killer drop sets on them calf raises.

Ah, drop sets. I knew there was a name for those, lol. Thanks dude.

[Buzzsaw]

Thursday's workout:



Front Squat

195lbs x 5 **
195lbs x 5 **
195lbs x 3
195lbs x 3
195lbs x 3


DB Incline Press

85lbs 5 x 5 **


Weighted Dips

65lbs 5 x 5


Cable Flies

5 x 8 (no exact poundage unfortunately)


Over-Head Triceps Extention (w/ rope)

140lbs 5 x 5


Set some PR's today, which is always good. Still cutting but I have to say that it really sucks. I really enjoyed eating as much as I wanted, anytime I wanted. Now I'm watching my portions like a girl on a diet, lol.

[Coke]

Good session man, nice job overall.

[Buzzsaw]

Friday's workout:



Pull-ups

Bodyweight x 7, 7, 7, 6, 6 (33 total)


Seated Rows (Hammerstrength, not cable)

140lbs 5 x 5


Lateral Raises

25lbs 5 x 10


Squat

155lbs 1 x 20

[Coke]

Fine effort man, going for that v-taper right from the start with them pullups, lol.