225x12 tension reps PR
Session got cut a bit short today because the gym closed about 45 mins after I got there. It makes sense but I wasn't anticipating it so I kinda got screwed. Showed up back at home and realized I'm too lazy to do pull ups. So I'll just hit back along with shoulders tomorrow. At least I got my shrugs in, so I won't shrug tomorrow so my traps will be fresh for deads on Sat. Starting my cut next week. At least I got some PRs today.
Rear Delt DB fly
3-5 sets of 15-20
Side Delt Machine
3 sets of 10-15
Rear Delt DB raise
3 sets full ROM with 20-25, 1 drop set partials with 40/30/20/10 (10 was mostly full rom)
5x5x125 sets of 5-10 pull ups between sets (about 6-7 sets total about 50 reps)
Pretty good day today. Been enjoying training more BB style, had wayy too much caffiene before today at the gym but at least I had plenty of energy, the whole 1.5 hrs I was at the gym I was completely in the moment squeezing those contractions. Each set was pretty slow lots of TUT. Lots of warming up and stretching too to try to get all the blood out of my damn front delts! Sadly front delt was workin a lot on side delt machine, esp the left one. Gotta do some partials next time to get the side delt pumped before I go full ROM otherwise my front delt is gonna get a pump again. I wish every muscle grew as easily as my front delts, I'd be huge!!!
3x495 10 lb/1 rep PR
240 stone onto short plateform
Solid little short session today. Got a nice deadlift PR but it didn't feel too good because I was still one of the weakest deadlifters at the strongman gym! Just loaded 1 stone but I wasn't trying to get all covered in tacky so that's all I did. Then hit some GHR, then had to bounce for a haircut appointment. Monday I'm starting my 4 days a week cut, gonna keep with that until around Aug 8th when I'll start bulking again. Now that I know how to squeeze my muscles better I"m looking forward to blowing up then in Aug.
Nice seeing the new PRs with your deads and front squats.
drop set 1x405/2x365/3x315
That's it. Really wasn't feeling too good today. Just stressed about a bunch of life stuff, haven't felt very social or active. This next month is gonna be rough but I"ll brave it and emerge a stronger person. Then I'll be ready to start progressing in lifting and everything else I've been working on this last year. Just need a little break to work on a few neglected areas of my life. I'll still be lifting just not as intense. Bench tomorrow.
5x20 good pump
3x10-15 good contraction
worked up to 1x245, then 25x135
5 sets (1 light set, 3 normal, 1 drop set)
75x8/10/8 really good contraction
Chest Fly Machine
30 reps just for pump
Rear Delt Fly Machine
Side delt machine
Had a pretty good workout yesterday. Wasn't feeling amazing but wasn't feeling shitty either, managed to warm up my shoudlers pretty well then hit bench. Numbers were not outside my expectation, wasn't expecting any Prs tonight. Got in some good arm work too, then just pumped up my delts and chest then called it a night. Not a bad session overall.
drop set 5x145/5x115
5x405 no belt
Half Ass Shit
Quads adductors abductors hamstrings
Got a good shoulder pump today. Just did a bunch of sets of rear and side delts, a little biceps and triceps. Getting really good at hitting the rear delts. Squats on Mon.
2 sets of each ~15-30 reps
1 warmup 1 work set 1 drop set
2 or 3 weighted sets
Keeping it nice and simple for legs. Next week I'm gonna try to get 370x5 and 280x5. Shouldn't be too hard but we'll see. Keeping it simple for my cut. Already down to 203 but that's carb depleted. Probably lost about 4 lbs so far, ~75% fat.
Steadily elevating and on track dude.
3-5 sets of 20
drop set 5x250/5x185
4 sets of 12-15
Reverse Preacher Curl
4 sets of 10-12 last set followed by 10 reps normal curl
Lying tricep ext
Good day today, pumped up my rear and side delts hardcore before hitting bench. Then managed a non creatine PR with 5x250 weighing 7 lbs lighter than usual, about 203, decided to be an introverted idiot and not ask for a spot but that extra edge got me 5 reps, then I continued the intensity by drop setting it to 185. Next week going for 5x255, but I'll either bring a spot or ask for a spot. Just was having a lot of inner intensity and getting out of my own head to ask somebody to spot and explain that they can't touch the fucking bar and I just need them to stand behind me, but explaining it nicely, would have a double effect of killing my focus and killing my intensity. It's funny cause the first set of 225 felt heavy as shit, so I was gonna do sets across of 225, but the second felt easy, decided to bump up to 235 but the weight looked so useless on the bar so I figured I'll try to get as many reps as I can with 250 then drop set to 185. Definitely an exciting set! Continued with the other upper body stuff, finished off with a good tricep/forearm/lat pump. Probably should have hit some chest but I didn't feel like it.
Either way I had a great workout. Ever since I've been learning to squeeze my rear delts they've been growing growing growing, even on a cutting diet. I'm carb depleted weighing in about 206 with a full stomach so I've probably lost about 3-5 solid lbs, mostly fat this time, so I'm feelin good! A little stressed with life stuff but nothing I can't handle, been watching CT fletcher a lot for motivation because he endorses doing things the hard way, and sometimes the easiest way to get something done is the hard way! And right now things are definitely hard, but I'm thriving! Deads coming up on thurs, might try to do some cardio today.
3x12 heavyish slow controlled
3x12 slow controlled
10x100 (might have done 2 sets with this weight don't remember)
drop set 12x100 10x90 15x45
Pretty good workout today, went in and some big dude was half squatting 405 for reps in the rack next to me. Put on my geeky looking high socks for deads and started warming up. He hit 455 for 1 half squat rep, I loaded up 405 and repped it for 3 easy fast reps on deads, first rep went up like 225. Loaded up 460 and got 5 clean reps, no problem, weighing in at only 200 lbs. Nice little ego trip for me after a longish day. Then hit my light rows and all the other light stuff. Not a bad day at all. Going to try to match my 5 rep pr 465 next week, then in 2 weeks get a PR probably weighing about 195 or 190. When I cut I lose weight fast, but this time I'm retaining all my strength thankfully. Believing is half the battle, it's easier to ignore what Jim Wendler calls the "weak point brigade" who propegate fear of overtraining and only being able to lose x amount of fat without losing all your muscle, being guaranteed to lose strength when cutting, and only being able to gain 5 lbs of muscle per year or some other bullshit small somewhat scientifically backed number like that. I choose to ignore the claims of people who limit themselves and hold on to my strength, cut a ton of fat, and gain a ton of muscle where science says it's not possible.
Anyways we'll see how I hold to that nerdy little speech after OHP tomorrow. Hopefully I'll still be strong, only time will tell. Even if I lose strength/muscle I know I can always gain it back, this squeezing/contracting stuff and carb manipulation really works!
about 8 sets of 15-20
5 sets of 10-20
3x10 pull ups between sets
3 or 4 sets of 10-15
Rich Piana Hammer Curl
Side Delt Machine
20 lbs x 40 reps burn out set
Ok day today. First time having more than 30g carbs/day in a week, had a big weight gainer shake at the gym. Then came home and ate a ton of carbs. I'm insanely bloated right now but thankfully all those carb cravings are finally gone. Was a little disappointed, thought I'd get a huge pump with the weight gainer shake at the gym, but at least I look really wide right now with all the carbs in my system, to accompany my huge gut. OHP felt pretty weak, just like I feared yesterday after my little "speech". Oh well. Gonna shoot for 140x5 for 2 or 3 sets next week, gradually taper up. Gonna focus on technique though, last rep of last set was ugly as fuck, contorted to the side again. Was more focused on getting the rep than maintaining technique. IT's a tough balance to find, but next week I"ll err on the side of caution. Also learned today that drinking weight gainer shake while working out isn't really ideal for me anymore, especially being pretty much fat adapted now. I can get pumps with just the insulin from trace carbs and glutamine in my protein shake, been noticing that I look really full after having a protein shake since I started low carbing. Gonna get back on low carbs after my cheat night, but not as strict, just around sleep time, and on non training days, will I be restrictive with carbs. Still gonna eat clean though.
Wow bro, looks like you been going at it everyday this week.
4 days a week while cutting, 6 while bulking, gotta push as far as I can without goin too far :)
5x370 all time PR
285x5 probably a PR!
4 or 5 sets, great pump!!!
Good short day today, just got some solid work in then peaced out. Glad to be hitting PRs when I'm cutting! guess low frequency training, while not as fun or as good for size as 6 days a week, works great for strength, esp when I'm used to high frequency.
Rear And Side Delts
about 3 sets of 20-25 on both
5x255 yet another non creatine PR
3 sets 12-20
cables 2 sets
rear delt swing 2-3 sets
Reverse Cable Curl
35x5 sets something like 12/10/12/12/15 (or last 2 sets 15/20, not really counting reps too close on these contraction exercises)
Chest Fly Machine
100 lbs x 20/10/12/15
Rear Delt Fly Machine
40 lbs x 3 or 4 sets of 12-20
Rear Delt DB raise (arms bent but strict)
35s x 20
Side Raise Machine
20 lbs x 40 reps
40 lbs x 20 or 30 reps
Good day today, just killin it in the gym with yet another bench PR. Just wish I wasn't cutting cause I'd be getting huge, my legs and calves are insanely sore from yesterday, and I'm already sore from today. After I finish my cut though I think I'm gonna blow up, getting better and better at squeezing. I think what it is is since I did 6 days a week more size oriented training prior to my cut I have a lot of mass that isn't conditioned for strength yet, so even though I'm technically losing mass by cutting, I'm gaining strength on the still excess mass I have over my last strength cycle. Not a bad strategy for cutting I guess, hard bulk 6 day training for a month, taper down for a week, then 4 days/week strength phase while cutting. Since I"m only training 4 days but I'm used to 6 I'm able to recover on a deficit. Lost about 6-10 lbs already in the last 15 days. Doing the standard 1x5 progression I did 2 yrs ago with stronglifts while cutting. Can't wait to bulk again!
Few things I forgot to mention yesterday, did a big set of shrugs 50x135 after pendlay rows, and for some reason I've been looking like a fat 220 in the mirror even though I'm 200ish right now. Could just be i"m not used to carbs so I'm bloating a lot on my carb days, guess I'll just have to wait till everythings back to normal about a week after I finish cutting to see if I did a good job or not. Always tends to be a problem when I cut, but I stress it every time, because sometimes I turn out well and other times I don't. Have a feeling I'll turn out well but there's always that uncertainty. Still super sore today, calves feel like I just hit em. Chest is sorer than it's been in a while. Everything is sore, this is good :)
5x465 matched PR
3 or 4 sets, last set did 1 leg isolation afterwards
3 sets with 85-95 lbs
Seated Calves (not gonna bother calculating weights, by 225 I mean 2 plates, 275 I mean 2 plates n a 25, etc)
drop set 12x255/10x225/10x135
Decent lifting day today, made into a great workout by my swimming session afterwards. Deads were good, tried tucking my chin which I usually don't do, lift goes smoother but seems slower off the ground. Back is easier to get straight flexibility wise but harder to get straight visually since I can't see myself in the mirror. May as well get used to it. Light shit was easy, calves my strength has gone up a lot, guess being chronically sore since monday payed off. Was pretty underrecovered today due to cutting diet and terrible terrible insomnia the last 2 nights, got like 5 or 6 hours total between the 2 nights (2 2 nights ago n 4 last night, ish). So despite being tired as fuck and underrecovered today managed to pull some good numbers, so I'm happy. Swimming was great. Turns out that a lap is back and forth, so all those times I said I did 8 laps was actually 4. Somehow I didn't know. This was 8 of the "laps" I described before, or 4 back and forth real laps. Felt really great, surprised my cardio is still good after not doing cardio for 2-3 weeks, but I've also lost 10 lbs so that's probably why. Was gonna do 5 but pool closed 5 mins before the gym did (understandable), which I didn't anticipate, I was taking my time. Oh well, next time. Will probably start consistently swimming tuesdays and thursdays if I can find the time. Gotta maybe head to the gym earlier if I can, due to time constraints it's hard for me to get there before 9 and they close at 11. We'll see. Feelin good, future looks bright. Now to catch up on some sleep!
A ton of sets (heavy)
A ton of sets (light)
DB OHP followed by rear delts
34 reps x 15 lbs
25 reps x 25 lbs
12 reps x 35 lbs
20 reps x 35 lbs
Side Raise Machine
2 or 3 sets
RP Hammer Curl
20s x 10
45s x 12
50s x 12
50s x 12
Shrug (Smith Machine)
2 sets (10-12 reps I think) with 175 really hard squeeze
Then I got kicked out (gym closed:))
Started today off with some rear delts, went all right, but my flexibility seemed to be limiting me on side raises, I can never get full ROM. Pretty good form otherwise though, usually I'm uneven because of my ridiculously overpowered left front delt but I tried hard to keep things even and did pretty well. Forgot my oly shoes at home and didn't feel like pressing heavy and my shoulders are uneven so I did some high rep DB presses. Evened em out with rear delts. Then hit some side delt machine, the only way I can really seem to isolate them without my rear and front delts coming in too much. Then hit triceps and hammer curls, found some intensity and anger on the last few sets and hammered the shit out of them, forearms have almost never been so pumped and sore. Then hit up shrugs since I saw a rich piana video where he talkeda bout them and I wanterd to try them his way.
I've felt really high test for some reason lately. Ever since about 2 days ago. Only changes have been I've been sleep deprived, I'm starting to develop just a tiny bit of new facial hair (like one strand between mustache and chin strap), I've added cinnamon into my diet (in fairly large amounts, sprinkling that shit in my protein shakes), my parents have been pissing me off, and I've been playing a lot more video games (because I don't have class anymore-another change). Just going through the list, sleep deprivation and parents and maybe even the video games have made me pissed off and more irritable which would explain the aggression side of the high test feeling, but it's not that normal warm irritating type of anger, it's more like a cold energy type anger. Aggressive energy vs passive aggressive annoyance. So it's more like a high test thing, Idk. Might just be puberty related since I'm getting more facial hair, and the hormones could be contributing to my insomnia (getting acne too). Honestly I'm not even gonna try to speculate, I'm just gonna try to be as beast as possible and try to catch up on my sleep. Wish it wasn't while I was cutting so I could fully take advantage of the anabolism, but I've needed to cut for a while and it will probably help me cut. Just 2 more weeks then I'm beasting in full force again.
Holding down some huge deads, squats and all. Like hearing about the swimming as well man.
warmups ending with 3x325
5x375 all time PR!!!
warmups ending with 3x245
5x290 pretty sure this is also a PR
Good Girl Bad Girl Machine
1x30 on each no warmups
Standing Calves Machine
warmups ending with 12x105
drop set 10x135/10x75/10x30
Pretty good day today, technique felt nice and dialed in after stretching. Getting prs on top of prs while cutting, I think I've found out the secret, do a hardcore mass cycle right before cutting then train strength while cutting. That way you can make strength gains while cutting, then blow up again after you finish. Theoretically, we'll see. Squats, the 3rd rep might have been cutting depth by like an inch, but I'm not 100% sure, could have been either way. So I did a nice long pause on the last rep to make up for it. 380x5 should go down next week as long as nothing bad happens between now and then (break my knee cap deadlifting, going down stairs, hamstrings spontaenously tears out of nowhere, get stabbed in the quad, who knows?!). In fact, I'm probably gonna take a stimulant just for kicks before hand and if I feel strong I might try to get 385x5. We'll see. Fronts are going well, if I get 385x5 next week and don't feel too worn out I might try to get 300x5, which is either matching a PR or another PR. It'd definitely be a post back squat front squat pr, all my previous front squat prs were set fresh without back squatting before hand. Hit some adductors/abductors for stability and mobility, then killed my calves with some nice contraction training. Had some extra time so I got my abs a little workout to make sure they aren't quitting on me. Then headed home. Future looks bright :)