hit 235x10 on bench, then a disappointing 255x5 technique was wayyy off for some reason, benches are different from waht im used to, gotta get reused to it. then 225x8 i was tir3ed. then did some good back work, some more chest, then some good arm work, overall a good workout.
been cutting for the last week so training isnt so exciting... hit 135x6 btn press, 185x5 push press, 365x6 squat, 275x6 front squat, 265x5vbench, 485x3 deadlift, 405x5 deficit dead, and 365x5 beltless deficit dead last week. today i benched 265x6, inclined 225x4 and 205x6, db inclined 1x8x90s, db flatted 1x7x100s, did 2x12 flyes/rdelts and did 4 sets of tris n hammer curls. good workout, ill try to be better abt logging...
Felt a bit weak last night, just hit 370x5 squat 280x5 front squat. Was probably a technique thing though, i'll try 375x5-6 next week. calves felt strong though, did 7 good sets of calves, then 2 sets of close grip pulldowns and 2 sets of closegrip rows, then i was outta there. Looking leaner but not smaller and that's the goal.
Shitty day yesterday, injured or strained my right trap btn pressing 6x135 and couldnt do much afterwards, just did some side raises and triceps but basically a bulshit workout. just been rolling the trap out with a lacrosse ball
3x425 1 plate deficit
5x385 1 plate deficit no belt
2 plates x 12
3 plates x 12
2 plates x 12
Donkey calf machine (the one where your ass is in the air and your hamstrings r stretched)
Attempted to hit back
but my trap is too fucked up so i just did 1 set of supinated pulldowns 10x170 and the rest was insignificant attempts, did some 1 arm db rows with 40 lbs though just to get something in though
Rev Curl Machine
2 rolls x 10 lbs
Rich Piana Hammer Curls
24x35s (24 reps=12 on each hand alternating)
Much better day than expected today, glad my fucked up trap wasnt aggravated by deads. Looks like my increased hamstring mobility work + deficit deads improved my technique a lot, 495x3 still felt way harder than it should but whatever at least my technique is good and my lower back doesnt hurt. Its amazing how not paying attention to technique for just a few weeks fucks up years of work. Gotta keep my technique good so I think deficit deads are here to stay. I really like em, they're light so its not as stressful and I can be less egotistical and psyched up and focus on my technique, esp beltless ones, real grinders but technqiue is my focus. My lifts are kind of in the shitter right now but that's ok becuase after I cut im gonna get back on 5/3/1, in a year I'll be pulling 600. I'm cool wiht that, no more bullshitting around with self made "bodybuilding" programs that involve only deadlifting every other week, and all that kinda stuff. My time with bodybuilding type trainign though has taught me the value of contracting muscles on isolation movements and how weight is often irrelevant for these exercises.
Killed calves, not as hard as i did on tues but on tues I really crushed em, they were sore until today, still hit em good today though, same routine just wasnt as much in the zone and had diff shoes on. Back wasn't happening iwth my fucked up trap, but its all good, still got a little bit of work in. Decided to kill forearms instead, which I did, and did quite well. Overall satisfied with today's workout, on paper my training looks meek right now but I'm optimistic about the future. I'm looking good and getting cut, the strength will come back, then increase by a ton when i train it consistently. I'm optimistic even if the present is painful and weak.
3 or 4 setsof 12 with 65s short rest periods
Chest Fly Machine with Rear Delts
4 or 5 sets of 12 with 120 lbs chest
3-4 sets of 12 with 120 lbs rdelts
3x20x135 smith machine
PH Tricep Ext alt with hammer curls back to back
Bench was nice today, hopefully I can hit 275x6 for my last bench day of my cut, then 300 afterwards before I start 5/3/1! I'll be using low training maxes though so I can progress well. Weight today will be less important than weight in 1 year, before I start adding some "supplements". 5 years under my belt at that point plus hopefully good numbers will make me feel that I'm ready to take things to the next level, if I still want to. Grindin out the rest of this cut, hopefully I emerge looking good!
7-16-14: Carne Asada Power Squats
Lat Pull Machine
Good workout today, brought to you by carne asada with guacamole, the ultimate cutting food.
just did an easy workout today, no heavy lifts besides 12x150 face pulls, but just did a lot of sets of rear and side delts, plus some chest, triceps, forearms. dont want to risk fuckin up my trap recovery by pressing more, it still hurts a lot, some days more than others. it'll go away eventually, just been rolling it out.
5x395 deficit beltless
really dogshit workout today. been feeling really overtrained and shitty. i think i know why, its because ive been doing kempo this time around, every time ive done kempo plus cutting its been shitty and ive lost muscle. cardio fucks up your cortisol/test too much, just gotta stick with diet and low intensity cardio (walking just to keep the metabolism up). oh well, next time i wont do kempo and ill only train 3 days a week using that strength program i designed that worked pretty well, but with lower volume.
Chest and Rear Delt Machine
2 arm Tricep Kickbacks (what i usually refer to as PH triceps)
8x45s followed by alternating 12x45s (6 on each side)
GREAT workout today, strongest workout I've had this cut. Weighing in at 207.6 on my gym scale, 209 on my home scale (before my cut my top weights were 213.8 gym and 220 home), I hit a massive PR on bench, previous PR was last week's 270x6. Incline also felt relatively strong, 2 reps more than I was planning to get. I was actually only aiming for 275x5 on bench, so I was calm and didnt get over psyched up, so my technique didnt get fucked up, my technique felt 90% perfect as opposed to 70% perfect which is how it usually feels on my top set because i get so psyched up. I think that's the key with the lifts (other than deads where it moves way too slow if you dont get aggressive and psyched, but ill play around with being more calm), I'm gonna try this out on squat tomorrow. Really happy with this PR! Rest of the workout was good.
3x12x2 plates seated
Pull Ups (short rest periods)
3x6 wide grip bb style
Not the best day today, but I was happy with my technique on the squat, best technique I've had in a very long time, since I remained calm. The weight was mediocre but oh well, I've lost 5-10 lbs of bodyweight so that will definitely not benefit a person's squat. It'll climb back up with 5/3/1 over the next year. Felt pretty worn out/"overtrained" today so I decided not to push it, keep some in the tank so I can get through my last 2 workouts of my cut, before I get back on my bulking diet. I'm gonna do 1-2 weeks of deload once I finish my cut so I can get my drive to lift heavy back, then start 5/3/1. Just 2 more grueling cutting workouts before training gets consistently fun again!
I was feeling really overtrained last week, had a decent shoulder session on thurs but friday i suddenly got really sick really bad sore throat and congested nose. went to bed fine just a little stressed and tired, woke up feeling like shit. Skipped the gym and just did some chin ups on sat, slowly healing, i was going to lift monday and max out my bench today (weds) but im still sick so i skipped monday, then today i went and just did some squats, 315x12, pretty nice lift actually and might be a PR, then I did some side delts, forearms, 5x10x135 bench (greasing the groove, getting blood in there), then i did 2 sets of light incline flyes, then left. maxing my bench friday night, no reason i cant hit 300, maybe even 315.
8-1-14: How much ya bench bro
pretty much the only worthwhile thing i did today haha, bsed my way thru some other shit but i was too tired. real training starts again with deadlifts on sunday.
Had a great back day that I honestly dont remember because it was spontaenous yesterday. I did rows with 135 and 155 contracting, pre exhausted with cable pullovers, did the lever lat machine and the row machine I discovered while I was cutting, and then did some good forearms, football bar parallel barbell preacher curls, some other forearm stuff, a ltitle more back, and got a great pump. Today my lats are sorer than theyve ever been before. Today I had a great delt workout, I think I can still remember it, though it was also spontaneous:
135x8 push press
165x8 push press
Did some more rear delt stuff I think including some light flyes.
3 or 4 sets between 15-25
some more side delts that I cant remember, not too much though
Worlds Press Machine
big ramy style 4 or 5 sets of 10-12 with just 25 lbs, last set with 15s repped it out to 20 I believe
Shrug Machine for rear delts
3x15-20 x 2 plates
Did some more rear delts, then some biceps, then some triceps, but my workout was spontaenous so I cant remmeber much.
8-6-14: Deads n Legs
1x495 (very fast)
5x405 deficit beltless (PR)
2x16 (8 each side) x 65 lbs
Killlled my legs today. Never trained em high reps even semi balls to the wall/seriously on bodybuilding movements. Now I understand all the leg day memes. Always had big legs so all I did was squat but now I wanna get jacked quads, so I'm gonna hack squat for the next 1.5 months while i have access to a hack squat. Had an amazing workout overall, deadlifted as a group which was really fun, with the comraderie. Good pulls today. There's a video of my 495 but it isnt up yet and isnt that important. I may post it later when its up. Overall solid, im gonna try to do hack squats n lunges twice a week.
Had a great kai greene chest workout on thurs. Basically did exactly this workout with kai greene's dips and pull ups warmup (3x12 and 3x6), contracting hard on everything. This workout: https://www.youtube.com/watch?v=5nXSIqyw1lc
Today I had a monster workout with my uncle's old roommate who competes in bodybuilding (though he recently had to take a 5 week break from lifting so this was his 4th workout back at it, he randomly signed up at my gym and we recognized eachother. training back with him tomorrow too)
7x170 push (last rep fucked up n contorted)
Rear Delt Seated dumbbell thing (hard to explain but this is a new one, he got it from phil heath n kali)
"Zack Khan Machine" (dont know what its called but its a shoulder press)
R delt on Shrug Machine
3x12 with 3x10 closegrip bench
3x12 superset with 3x forearm roller
2x20 steps (alternating, 10 each side) x 60 lbs
Straight up leg press (kinda like the ed zercher barbell leg press, but a machine)
12 reps and i was too dead to do anything else
awesome workout, did some hamstring tension release afterwards where he stepped on my hamstring and i did the range of motion. hams feel rlly loose
10x235 (first and last rep paused)
3x3x45 (first 2 sets paused at the top)
Chest and Rear Delt Machine
3 or 4 sets
Forgot to log this workout, it was pretty damn good. Felt like shit yesterday so im squatting today along with push press.
8-14-14: Squat/attempt to do shoulders
Half Ass Rear Delts and Side Delts
really was feeling shitty on thurs. went on a roadtrip on tues and was too tired on weds to squat so i decided to combine shoulders n squat on thurs. bad idea, i was still tired and fucked up, so my workout wasn't that good. my stamina sucks now. so i decided to start doing cardio 2-4x/week. this morning i went for a 1.1 mile run near my house, hardest motherfucker ever and it was 11.5 mins. nice way to start the day though, 30 mins after when my body temp and breathing finally got normal i felt good. Then tonight I just hit arms to make up for yesterday's shitty workout, not a bad workout today at all.
Tricep rope Pushdown
2 arm kickbacks
Behind head extension 1 db
1 arm Preacher Curl
2 cable "narc" curls
Preach Curl Machine
2 sets normal 1 set reverse curl
8-17-14: 5's week deadlift
8x365 beltless deficit
4 sets, last 2 preexhausted with cable pullovers
World Row Machine Thing
2 sets inner outer calf thing
3 sets standing calves
24 lunges (alternating so 12 each side) with 60 first set, 70 lbs second set
decent workout today, worked out with my old teacher who likes to talk a lot between sets so intensity was down just a bit but still had a decent workout. nothing intense just getting the work in. maybe i just need to build up to the really intense shit again.
Had a great shoulder/arm workout on the 18th, best workout I've had in a while, 20th i had an ok squat workout hit 340x8 which I was pretty happy with but then the rest of the workout was a little BSed, then on the 21st I couldnt make it to the gym before kempo so I went after, and it was seriously the ultimate low, I have never had a worse session in memory, only hit 250x5 on bench and 215x3 or 5 (cant remember) on incline. I reevaluated my training and decided to switch to the 3 day routine that worked really well for me during my last quarter at school, but with 5/3/1 sets and reps. I set it up so it's Sat/Mon/Weds so I can make it to kempo on Tues/Thurs and maybe even Mon/Weds if I'm feeling it.
After my workout I went to the store to get some broccoli since I've been feeling like my estrogen is really high and I dont want to use any PED's to lower it (even OTC arimastane). Had some broccoli soup that night and it worked wonders, the next day I woke up feeling like a new man, my muscles filled out, I was less bloated, and I felt great. Went in for a good arm workout on the 22nd. Then on the 23rd I went in for a "deload day" for the first day of my new routine, hit 325x3 on squat and 235x3 on bench, and 205x3 on BB row.
Hit 215x8 on incline on monday, then did 480x4 and 495x1 deads and 190x4 push press last night.
Squat 360x7, benched 260x7, rowed 230x8 on Saturday, technique is getting much better and more controlled on squat and bench, then did some shoulders tris, forearms, calves. Today I inclined 230x6, would have had more but i fucked up my 4th rep. Then did 185x10. Then I did 4x6 chins focusing lats, hit some chest, then hit some back, then finished off with tris and forearms. Bodyweight is 213.