5/1/2022
Bench
135X10
155X8
185X6
205X2X8sets
185X5,4,4,4
Notes:
I felt like benching so I benched.
Printable View
5/1/2022
Bench
135X10
155X8
185X6
205X2X8sets
185X5,4,4,4
Notes:
I felt like benching so I benched.
#gainz!Quote:
Originally Posted by buckfever
5/2/2022
Deadhangs 52.5lbsX26sec,15sec
Work has been heavy and the weather not so good over here. Got to get this thing rolling again. Wednesday!!! Thinking Squats would be good!
5/4/2022
Yesterday
dead hang 52.5lbsX 33 seconds
Squat
135X10
185X10
225X10
275X15
315X4
275X7,5,6
Calve raise on LP Machine
355X21,15,15,15
Hammer Abd Crunch
140X5,4,3,2
Notes:
Been a while, lost a little on the Squat but not a lot. 275 feels light on my back. I'm going to start benching twice a week and see if I can bring that up.
5/4/2022
Bench
135X10
155X8
185X6
205X3X7sets
185X6,5,4,4
I'm going to focus on bench and try to maintain the Squat and deadlift. I'm going bench Wednesdays and Sundays.
5/4/2022
I went ahead and got the 1-3/8 mile no excuses after dinner walk in here in the afternoon, concerned the temp might drop too much and I really need to get this in every day now!
I only have 8 weeks to cut, it's on!
I LOVE Bench Pressin =) Just be careful not to overdo it!Quote:
Originally Posted by Buckfever
LOVE IT! Shoot, everywhere else they're getting cool fronts and here in HTown over the weekend (my son has a teeball game Saturday, will be interesting!) the feel like temp will be 105-110 already!!Quote:
Originally Posted by Buckfever
You're right I probably did not need the backdown sets given the volume, I'll be careful.Quote:
Originally Posted by Altered Beast
5/6/2022
Wide Grip Pulldowns
120X10
140X10
160X7
180X3X7sets
CG Pulldowns
120X10
140X10
160X6X6sets
Chest supported machine row wide
70X10
85X10
100X6X4sets
SS with
Hammer Iso-Lateral Shoulder press
20X10
50X10
70X10
90X10
110X10
140X3
Tricep Pressdown
70X10
85X7X5sets
SS with
Preacher Machine
80X10
95X8
110X6,5,5,5,5
Machine Tricep press(Like a dip)
110X10
130X12
150X12
170X8X3sets
SS with
Barbell Curl
60X6X6sets
Wrist curls reverse and regular
Notes:
Not sure how I feel about that Hammer overhead press, in a way I like it but it seems there was a point when the weight got high enough it wasn't something I wanted to push. Maybe do the fixed bars next time. This is going to be the accessory day that I do once a week. I know I'm on a cut here, but I definitely look bigger especially my arms. And I was stronger on all the accessory movements today after just one workout. It's raining but I hope to get a short run in later.
WOW! Look at that volume!
5/6/2022
1-3/8mile run 14:24
Very sore from the Squats, slow but got it in.
5/7/2022
Morning weight: 187.2@20.3%
So the weight jumped up again. The only thing I can attribute this to at this point is that the weather has been keeping me indoors and I haven't been doing the runs/walks. But unfortunately I'm running out of time, so I'm taking one item off the meal plan and the good news is that the temps the next 14 days are over 60 with clear skies so we'll get the daily walks/runs in for sure.
I need to be accountable here and now!!! Setting short term targets to hit.
5/8/2022
Yesterday:
1-3/8 mile walk
Today:
Morning weight 186.8@20.2%
1-3/8 mile walk
Deadlift
135X10
185X10
225X10
275X14,9,8,7,7
Poor sleep, went better than expected. More later.
5/8/2022
Bench
135X10
155X8
185X6
205X4
225X1X9sets
185X7,5,5
Murder.
5/10/2022
Yesterday:
1-3/8 mile morning walk
1-3/8 mile evening walk
Today: morning weight: 186@20.1%
5/11/2022
Yesterday:
Morning weight: 186
1-3/8 mile walk morning
1-3/8 mile walk evening
Today:
1-3/8 mile walk morning
Bench
135X10
155X8
185X6
205X4
230X1
235X1
205X3X4sets
185X7,5,5,5
2.25 mile run ~ 26 minutes
Notes:
Rough night of sleep, so given that I thought the bench went ok. Weather is very good now so I'm going to keep up with the double daily walks. Only 7 weeks left to cut.
5/12/2022
Morning weight:185@19.9%
5/12/2022
Dead hang 55lbsX22sec
5/13/2022
Yesterday
1-3/8 mile walk morning and evening
Today
Morning weight:
185.6@19.9%
1-3/8 mile morning walk
#1
Squat
135X10
185X10
225X10
275X16
315X5
335X1
275X11,9,9
Calve raise on LP machine
360X22
360X17
370X15
400(stack)X9
SS with:
Hammer Abd Crunch
140X5
150X3
155(Stack)X2,2
#2
WG pulldowns
120X10
140X10
160X8
180X6
200X2
180X4 sets Not sure on the reps here as I accidentally deleted the workout mid workout and couldn't remember for sure.
CG pulldowns
120X10
140X10
160X7,7,7,6
Overhead Press (fixed bars)
60X12
70X12
80X12
90X8
100X6
Seated Machine row
70X10
85X10
100X8
115X4,4,2
Preacher Machine
95X10
110X9
125X5
110X7,7,5
SS
Tricep Extension
70X10
85X9
100X4
85X7,7 Someone stole my station and changed the attachment and he never liked me working in with him on the bench so I went to the next movements. He's kind of a weird fucker does these 2" bench presses.
Bicep Curls
60X6,8,6,6,6
SS
Machine tricep extension(Like a dip)
130X15
150X12
170X10
190X8,8
Notes:
There's no way to sugar coat it, I'm very cautious on the Squat because I'm afraid, BUT I'm getting stronger.
On the accessory workout, couple things I do want to keep the reps higher, but I haven't sorted out the load yet, but I'm close. Somewhere between 5 sets of 7 and 4 sets of 12 would be good. I do not want to continue with the fixed bars on the overhead press. Even though I love the movement I do not want to throw it up there or let it down either, I'm afraid I'll get hurt. So maybe back to the hammer strength. Also not crazy about the chest supported machine row. The movement itself is fine, but it uses some kind of leverage with the weight and the load gets heavier throughout the movement which is the opposite of what I want. I may switch to the Hammer low row which I should be able to hit the same muscles with.
In general also I think I would like to just keep switching things up on the accessory day, lots of different hammer equipment there and life fitness machines where I could work different angles.
5/14/2022
Yesterday evening:
1-3/8 mile walk
This morning:
1-3/8 mile walk
Morning weight: 186@20%
Weight always seems to jump after the Squat day. I really need to see a posting below 184 in the next 2 weeks. I think what I'm doing will get me there but we are threading the needle here and if we don't see that, we'll have to tighten this up a little more. It's crunch time.
LOL. If you bench 2x a week, I’d set up 2 different days so you can recover better. Have your normal day and either a lighter day or a day that you do a different kind of bench press. Like close grips, or a different kind of bar if you have access to one. Even a machine press like Hammer Strength. Just make sure the regular bench day is the “heavy” day and the secondary day is lighter.Quote:
Originally Posted by Buckfever
Exactly. When I was benching 4x per week, every day had a different rep and weight goal for the day.Quote:
Originally Posted by Cellardweller
4x a week! No wonder you’re crazy strong!Quote:
Originally Posted by BigChrisF
I haven't done that in years, but when I was doing my Smolov inspired program, I was squatting and benching in the same session 4x per week.Quote:
Originally Posted by Cellardweller
Yeah that's good advise, I'd been thinking about that.Quote:
Originally Posted by Cellardweller
5/15/2022
Morning Weight:
186.8@19.9%
Weight jumped but I'm leaning up. I really think I'm just swollen from the Squat, quads and glutes are sore. Maybe I'm delusional, but I really think what I'm doing gets me there.
5/15/2022
Morning:
11 flights on the sledding hill with the 40lb vest ~ 24 minutes
#2
Bench
135X10
155X8
185X6
205X4
225X1
240X1 a bit of a grind
210X3X3sets
190X6,4,4,4,4
Notes:
I'm not going to report the walks anymore, I'm getting them in morning and night now so no need for accountability. I think 240 on the Bench is about all I got right now. 80% is 192, so I do want to get some heavier reps to work on the structural conditioning, but I want the drop down sets right around there. It looks like to me that 4-6 reps on the backdown sets is where it needs to be.
GAINZ up in here!
5/18/2022
Morning weight
185@19.9%
Deadlift
135X10
185X10
225X10
275X16,12,8,8,7
5 minute rest between working sets - sucking wind.
Was rainy dark and damp and I was feeing achy, so I was kind of anxious about how it would go, but it went well. I'm wiped right now but maybe we bench later. I've upped the number of short walks per week that I'm doing, really pushing the cut now, just 6 weeks.
5/18/2022
Bench
135X10
155X8
185X6
205X4
215X2,2,2
190X6,5,5,5
Notes:
I sucked down around 2 quarts of sugar free lemonade and that made me feel better. Ok session, back down sets went better.
5-19-2022
Morning weight:
184.8@19.8%
First post below 185 for the year and just barely. Lowest BF reading. I have to admit that this is proving to be more challenging than expected. Waist is definitely tightening up and maybe I am retaining more muscle than previous cuts. BF scale says only 7.5 lbs of fat to go. Not a whole hell of a lot more I can do, just have to stay vigilant.
5/20/22
In the basement.
Pull ups
25lbsX4X6sets
T-bar Rows
120X22,13,11,10
Curls
65X10,8,7,7,7
Overhead Press
65X20,15,15,15
Bent over lat raise Dumbbell
15X20,15,15,15
Tricep Extension barbell behind neck
65X10,14,9
Reverse wrist curl dumbbell
15X12,12,12
Wrist curl dumbbell
15X20,20,20
I thought this pretty good for at home.
2.25 mile run @ 26:08
Very hard to get rolling on the aerobics when the legs are always sore.
5/22/2022
Squat
135X10
185X10
225X10
275X17,12,10,11
Calve raise on Leg press machine
400X14,12,11,11
Hammer abd crunch
155X3,2,2,2
Notes:
Felt really fatigued on the 4th working set on the Squat so I made deal with myself mid set that if I got 11 to get the 50 reps I'd call it, so we ground it out.
Bench later.
Weight is going nowhere I started weighing all the food and counting calories yesterday.
5/22/2022
Bench
135X10
185X6
210X3
230X1,1,1
200X4,4,3,3,3,3
185X5
5/23/2022
Morning weight: 185.6@19.9%
Man the weight just will not drop. But then I think this is the first time that I am trying to maintain strength during the cut. Waist is definitely tightening up though. I have to be under 17% to look good though, so we got to stay on this.
You’re doing something right when you have to make a deal with yourself while squatting. Body weight is probably stalling because you’re holding more muscle. If the waist is tightening up, win.Quote:
Originally Posted by Buckfever
5/24/2022
Deadhangs
25lbsX38 seconds
Lost a little on these so starting up again with 25lbs.
5/25/2022
Morning weight: 184@19.8%
New low on the year. Mostly raining today, I'm scheduled for aerobics today, it does look like there might be a small window in between fronts will try and catch a run in there and then focus on weights as the walks are out today.
I ordered a lawnmower. The lawn service is very cheap over here but I think I just need to be more active, so I'm going to start taking care of the landscaping myself.
5/25/2022
3.25 mile run ~ 34 minutes
Bench
135X10
155X8
185X6
205X5
210X3X5sets
190X6,4X5sets