Buckfever's Journey

3/18/2018

45 minutes on the Elliptical with the 60lb weighted vests, highest incline/resistance. Calories burned:579

Close Grip Pulldown

100X6
120X6
140X6
160X6
180X3X7sets

Bench

135X6
155X6
185X5,4,3,3,2,2,2,2

Standing Overhead Press

65X5
95X5
115X5
135X2
115X5,3,3,3,3

Curls
70X5
80X5
90X5
100X3,3,3

Tricep Pressdown

70X5
85X5
100X3,3,3

Machine Preacher Curl
95X6
110X6
125X4,4,4,3

Tricep Machine
130X10
150X8
170X6,4,4,4

Notes:
1 minute rest between sets/supersets. Feel stronger. All I can do now on the Elliptical is push the pace. I'm liking it but at the same time I'm thinking I need to Squat and Deadlift soon.

3/21/2018

Squat

135X8
145X6
155X4
165X4
175X3
185X3
195X3
155X12

Hammer Ab crunch

40X12
50X12
60X12
70X12,8,6,6

Calve Press on LF leg press machine

110X12
130X12
150X12,12,12,12

Notes:
All reps paused on the Squat except for the pump set. Need to work on Thoracic mobility - finding the groove.
Took it easy on the abs and calves - worried about doms. Like a bird that flew away my enthusiasm for cutting is gone. Might as well Squat.

Quote:

---

Originally Posted by Buckfever

3/21/2018

Squat

135X8
145X6
155X4
165X4
175X3
185X3
195X3
155X12

Hammer Ab crunch

40X12
50X12
60X12
70X12,8,6,6

Calve Press on LF leg press machine

110X12
130X12
150X12,12,12,12

Notes:
All reps paused on the Squat except for the pump set. Need to work on Thoracic mobility - finding the groove.
Took it easy on the abs and calves - worried about doms. Like a bird that flew away my enthusiasm for cutting is gone. Might as well Squat.

---

Get that work brother. Hate when you get the urge to change goals mid stride, always tough.

3/23/2018

Close Grip Pulldowns

140X8
160X6
180X4
200X2
1800X4X3sets

Migraine - stopped workout.

3/25/2018
Bench
135X8
155X6
185X4
205X2X3sets
185X4X3sets

Standing Overhead press
65X8
95X6
115X4
135X2,1,1,Fail
115X5,4,4

Curls
70X3
80X3
90X3
100X3
110X2X3sets
90X7

Tricep Pressdown

70X3
80X3
90X3
100X2X4sets
85X7

Preacher Machine
95X5
110X5
125X5
140X4

Machine tricep

110X6
130X6
150X6
170X6
190X6

Notes:
The Friday migraine really sucked. Thank God it went ok today. I'm thinking that the Abs are the trigger for the migraine as my abs were screaming during the pulldowns on friday since I added them to the Squat day. Quads and abs still sore, hope to Squat Tuesday but maybe Wed. Planning to go upper body again on friday. Lower back was not sore after the Squat which I view as a good sign in terms of form. Need to add the deadlifts in, don't know when.

3/28/2018

Squat

135X8
155X6
185X4
205X4
225X3x3sets
185X6

Hammer ab crunch

2 sets - stopped still too sore.

Calve raise on LF leg press(Paused)

150X12
170X12
190X12X4sets

Notes:
Very quickly the depth was good on the Squat. Was tipping forward a little with the lighter weights but that smoothed out. I am finding that I need to keep the volume lower. The 2 sequential sinus infections especially the last one where I had a fever for 5-6 day really kind of wore me out. I can get through the workouts but then I'm just pooped. Really want to get the deadlift back in, we'll how sore we are this time. The persistent soreness I'm feeling from that Hammer Ab crunch is remarkable, that's a great movement.

Getting sick of being sick myself. Bring on the warm weather!

3/30/2018
Pulldowns
100X8
120X6
140X4
160X4
180X3
160X6,4,4,4

Bench
135X8
155X6
185X4
205X2X3sets
195X3,3,2,2,2
Spot here 155X14+1assisted

Overhead Press
65X8
95X6
115X4
135X1 Migraine - shut it down.

Notes:
I wanted 2X8sets at 205 on bench but didn't have it so I used a drop set. I think I'll grab a spot on the bench for a pump set as that's easy to get and I can really push it with a spot. First sign of the visual aura of the migraine and I shut it down so it wound up being mild.

Quote:

---

Originally Posted by Buckfever

3/30/2018
Pulldowns
100X8
120X6
140X4
160X4
180X3
160X6,4,4,4

Bench
135X8
155X6
185X4
205X2X3sets
195X3,3,2,2,2
Spot here 155X14+1assisted

Overhead Press
65X8
95X6
115X4
135X1 Migraine - shut it down.

Notes:
I wanted 2X8sets at 205 on bench but didn't have it so I used a drop set. I think I'll grab a spot on the bench for a pump set as that's easy to get and I can really push it with a spot. First sign of the visual aura of the migraine and I shut it down so it wound up being mild.

---

You got a solid day in before you had to shut it down. Nice work.

Quote:

---

Originally Posted by Cellardweller

You got a solid day in before you had to shut it down. Nice work.

---

Thanks man.

4/1/2018

Deadlift

135X10

185X10X5sets

Notes:
April showers bring May flowers.

4/1//2018 p.m.

Curls
70X8
80X6
90X4
100X4
110X2
100X4,3,3

Tricep Pressdown

70X8
85X6
100X4,4,3,3,3,3

Preacher Machine
95X6
110X6
125X5
140X4
155X1
140X3
125X4

Tricep Machine
110X10
130X10
150X10
170X6
190X4
210X3

Notes:
Got the arms in that I missed on Friday.

4/3/2018

Bench

135X8
155X6
185X4
205X3,2
195X3,2
185X3X3sets
160X13

Pulldowns
100X8
120X6
140X4
160X4
180X4X4sets
140X10

Notes:
Was happy to get 160X13 for the pump set, without a spot. Felt strong on the pulldowns.

13 reps! Nice work, that’s a ton of reps

Quote:

---

Originally Posted by Ed Eliason

13 reps! Nice work, that’s a ton of reps

---

Thanks, feels good to get back into the lifting.

4/4/2018

Squat
135X8
155X6
185X5
205X4
225X4X4sets
185X12

Calve raise of LF leg press(Paused)

190X12
210X12X4sets

Hammer ab Crunch(Paused)

40X12X4sets

Notes:
Depth is great. Getting 12 with 185 was not easy. Sometimes tipping forward, quad strength is lagging a little. Kept it real light on the abdominal crunch machine so that I can put them in again. They really stayed sore for a long time with those.


I had been struggling with cutting versus lifting. Thing is that I have leaned up before by going lighter and doing the volume and the cardio to burn calories and while I did lean up I also flattened out. Here just in a short time of moving up some thickness is already showing, so I've decided that I'm going keep the lifting going, I think the meal plan is fine and just add walking when the weather gets better to lean up. I don't want to just be lean.

4/6/2018

Overhead press

70X8
80X6
90X6
100X6
115X6
135X2X8sets

Curls
80X5
90X5
100X5
110X3,2,2,2,2

Tricep Pressdown
80X8
90X6
100X4
110X3
100X4,3,3,3

Machine Tricep
130X10
150X10
170X10
190X7
210X4,3

Machine Preacher
110X5
125X5
140X4
155X4
170X1
155X4

Notes:
Tried a couple times to get triples with the 135 on the overhead press but couldn't lock it out. Next time. Feel real good structurally right now. Settled into the 4 weight workouts a week now. Just waiting on the weather to add the walking.

4/8/2018

Deadlift

135X8
185X6
225X6
275X4X4sets

Notes:
Second deadlift session, was planning on topping out at 205, but it didn't go that way. Thought about a pump set but need to recover by Wed for the Squats so I skipped it, I'll add it later. These past few years coming back to lifting, my response has not been so great, I figured it was age related. But I've been thinking back and recalling that even then I had trouble with volume. So this time back I'm really focusing on limiting the volume and I have to say that I feel like I'm thickening up quickly. Gonna keep the volume low, see what happens.

4/11/2018

Bench
135X8
155X6
185X4
205X3,3

Migraine-stopped.

Notes:
Damned migraine, things were going good.

4/13/2018

Squat

135X8
185X6
225X4
245X4
275X3
245X4,4
205X8

Hammer Ab Crunch(Paused)

50X12X4sets


Calve raise on LF leg press machine(Paused)

230X12X4sets

Notes:
Plan was for 245X3X3 and a pump set but 245 X 4 went up well and I wanted to feel 275. Probably needed one more working set but I'm having a hard time with recovery and am still trying for one Deadlift and one Squat day per week, we'll see.

Are you cutting right now? Sometimes a little extra calories, especially after squats and DL will help your recovery. Sneak a little extra salt in too.