Buckfever's Journey

2/19/2017

HS Bench

0X10,10X10,25X10,35X10

1PPSX10X5sets,8X5sets.

W.G.Pullldown

100X10

120X10X5sets,8X5sets

Calve press on LF leg press

260X10

280X10

300X10

320X10X10sets

Notes:
I decided to get started on trying out the Hammer strength bench for a while. Kept it light because the movement is a little different, really feels like more of a close grip bench, but even with the light weight the whole pec felt pretty full. Upped the volume since it was light, but honestly really enjoyed how the volume on the deadlifts felt the other day so that was the primary motivation. Kept the rest at 2 minutes between sets. Really need to improve my fitness and move to supersets, that's a long workout. 3 out of the last 4 days my weight has been under 190, so some positive signs there.

2/21/2017

a.m.

45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories: 529

p.m.

Preacher Machine Curls

95X8

110X6

125X6

140X4X8sets,3,3-Dropset

Superset with:

Tricep Pressdown

70X10

85X10,7X4sets,6,5,6X3sets

Hammer Ab Crunch
50X10

60X10

70X10

80X6,6,5,4X4sets

Superset with:

Calve Press on LF leg press

270X10

290X10

310X10

330X10

350X9,6X4sets

Notes:
Left shoulder is better but still not 100% so I skipped shoulders again, my plan is to put them in again next tues. The Abs have finally healed from the crunch machine so I could get back on that, we should go up pretty quick on that from here. Calves keep climbing, machine goes to 400 I should get there quick and then I'll just add reps. Arms are responding, but they used to be so huge that it's hard to imagine getting them back there again, it'll be fun for the summer. 7.5-8lbs to go, really would like to get there by the end of March.

2/21/2017

30 minute walk on treadmill.

2/24/2017 A.M.

Deadlift

205X10

255X6X3sets, 5X5sets.

Notes:
Took my weight earlier this week and hit 189. Another notch down on the Inzer belt today, which is the lowest notch I've been on that belt, but I'm just getting it. There is one more notch, which I drilled in the belt, which I guess would be an indicator of if I've taken it further. Slowly building back up on the deadlift. Still focused on the March 30th date to finish the cut.

2/24/2017

45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories: 524

2/24/2017

40 minute walk on treadmill.

Notes:
I want this done only got 5 weeks.

2/26/2017

45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories: 514

Notes:
Took my wife out last night, we had fun but I'm hurting today. I think I'll just try to burn some calories today and get back on it Tuesday.

Quote:

---

Originally Posted by Buckfever

Took my wife out last night, we had fun but I'm hurting today. I think I'll just try to burn some calories today and get back on it Tuesday.

---

I'm with ya there. We spent the last week in Mexico. Ate and drank WAY too much. I came back weighing 194. Lol great bloat going on here. On the plus side it'll disappear quick I've got a contest in three weeks. I'll be competing in the 175 class. Bit of a weight cut coming up. Lol. You're killing it by the way keep it going!

2/26/2017

Hammer Bench
lbsperside

10X10

25X10

35X10

45X10

55X10,10,7

50X8,8,7,6,7,7

Superset with:

W.G.P.D

100X10

120X10

140X10

160X6,6,5

140X8,8,7,6,6,6,6,7

Notes:
Still hurting but given that I've just started the Hammer strength bench and it's not that vigorous yet, I figured it would be fine.

Quote:

---

Originally Posted by Ed Eliason

I'm with ya there. We spent the last week in Mexico. Ate and drank WAY too much. I came back weighing 194. Lol great bloat going on here. On the plus side it'll disappear quick I've got a contest in three weeks. I'll be competing in the 175 class. Bit of a weight cut coming up. Lol. You're killing it by the way keep it going!

---

Sounds good let's push it.

2/26/2017

30 minute walk on treadmill.

Notes:
Salvaged the day.

2/28/2017

Deadlift

205X10

255X10,9,7X3sets,6X2sets,5.

Notes:
Reset every rep.

2/28/2017

45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories: 533

Notes:
Brutal. As the work is increasing on the deadlift, grinding this out after isn't for sissies.

3/3/2017

45 minutes on the Elliptical with the 40lb weighted vest, calories: 536

Notes:
Sometime I think early last week I hit 189 for the first time on this cut and subsequent to that I found myself hungry all the time. While my weight loss progress has been disappointing, I realized that I would not be able to overcome that hunger via willpower so I decided to come off the meal plan. I also took out the treadmill walking as I felt depleted. 2 days ago I felt like I recovered pretty good so I did a day at 2000 calories and yesterday I got it back to 1800. My weighted bounced to 191.2, but this morning we're back under 190 at 189.8. The 3/30/2017 goal date remains. I'm actually thinking about logging my calories here daily for accountability. Got to get there. Weights later.

I've always had a hard time keeping track of carbs or calories. I guess I just need to pay more attention to serving size and not just randomly scoop rice or whatever onto my plate LOL. You've been doing great with the training and maybe you've snuck some muscle onto your frame. Could be why the weight isn't going down so easy. You have to use the mirror too.

3/3/2017

Hammer Bench(lbsPS)

25X10
35X10
45X10
55X10
70X7,6,5,4X4sets

Superset with(2 minute rest between):

W.G.Pulldown

100X10
120X10
140X10
160X8,6,5,5,5,4,4,4

Standing overhead press

40X10X10sets 1 minute rest

Curls
40X10
50X10,10
60X8,6,6
50X10,8,7
60X5,5

Superset with(1minute rest):

Tricep Pressdown

50X10
60X10
70X10,10,8,7,7,7,6,7,7

Hammer Ab Crunch
70X10
80X10
90X5
100X3
70X9,6

Superset with(2 minute rest):

Calve press on LF leg press

270X10
290X10
310X10
330X10
350X10
370X9
390X5
400X5,9,5,5

Notes:
I kept waiting for the shoulder to heal but I'm pretty sure it's impingement so I stretched good pre workout and will again later and decided to put the overhead press back in go light but with volume and slowly build it up. I'm on 4 tens for the foreseeable future so, bombs away!!!

3/5/2017

Deadlift

135X10

185X10

225X10

275X7

295X3

275X7,5,5,5

Notes:
Basement deads with my son. Tore my callous.

3/5/2017 p.m.

45 minutes on the Elliptical with the 40lb weighted vest, calories: 522

Notes:
Yesterdays weight: 188.8, 6.8 to go.

3/7/2017

Hammer bench(lbsPS)

35X10

45X10

55X10

70X9

80X4,4

70X6,5,

55X7,6,6,7

Superset with:

W.G.Pulldown

120X10

140X10

160X9

180X3,160X2 Drop set

160X5X8sets


Overhead Press fixed bar

50X10X10sets 1 minute rest

Machine preacher curl
110X7,7,7,5,5

Superset with

Tricep Pressdown

60X10X5sets

LF tricep press
110X10,10,10,15,12

Superset with

Barbell curls
50X10Xsets

Hammer abdominal Crunch

60X10
70X10
80X8
90X5
100X2
110X2
70X8

Superset with

Calve extension on Leg press machine

300X10
320X10
340X10
360X10
380X10

Switch to LF calve ext

70X5,90X5,110X5,130X5,150X5 (no rest)

170X8

Notes:
Just want to maintain or slightly increase strength while I finish the cut. Wright has been in a real tight range 188.8-190 for the last few.

3/10/2017

Deadlift

185X10

225X10

275X7X4sets,6.

Notes:
Grip started to go, didn't want to rip the callous again. Grip is getting better though. Weight is at 189, however last 2 weeks we're mostly at 190 or under so drifting down.

3/10/2017 p.m.

45 minutes on the Elliptical with the 40lb weighted vest, calories: 529

Grip strength is my biggest issue. I need to focus on it more. Nice work man!

3/12/2017

Hammer Strength Bench
(Per side)

35X10

45X10

55X10

70X9

80X3x3sets

70X5X3sets,4X3sets

Superset

W.G.Pulldowns

120X10

140X10

160X9

180X4,4,3,4

160X6,5,5,4,4,4

Standing overhead press

60X10X4sets,8,7X5sets

Curls
60X10X3sets,8,6X3sets,7,6,6

Superset

Tricep Pressdown

70X10X3sets,7,6,7,6,7

Hammer Ab Crunch

70X6
80X6
90X6
100X6
110X4
120X2

Superset with

Calve Press on Leg press
320X10
340X10

LF Calve Extention

90X10
110X10
130X10
150X10
170X10
190X10
210X7

Notes:
Weight:187.8, 5.8 lbs to go. Things are looking better in the mirror, definitely holding on to some thickness.

Quote:

---

Originally Posted by Ed Eliason

Grip strength is my biggest issue. I need to focus on it more. Nice work man!

---

Thank you, it'll come. I'm trying to deadlift every 4-5 days so I think that's why it's lagging,

3/14/2017

45 minutes on the Elliptical with the 40lb weighted vest, calories: 520

30 minute walk on treadmill

Notes:
Houston we got a problem. I'm shrinking. This is the biggest mind phuck part of the cut. I had to tighten it up to push lower, it's just not enough food. Fortunately I'm not far and so I'll just push through. I'll focus on more protein, but mostly I just have to get it done. Everything goes to cutting know, because mentally that's what I have to do so I don't chuck it.

3/14/2017

32minutes on the treadmill.

3/17/2017
A.M.
45 minutes on the Elliptical with the 40lb weighted vest.

P.M.
Hammer Bench

1PX10

1P+10X10

1P+25X10

1P+35X5

2PX3,2,3

W.G.P.D

120X10

140X10

160X10

180X4,3,3,3,

Standing Overhead press
40X10
50X10
60X10X4sets,8

Curls
60X10X3sets,7

Tricep
75X8,8,10,7

Calve press on leg press

320X10
340X10
360X10
380X10
400X10,10
300X20

Hammer Ab crunch
75X5
85X5
95X5
105X5
115X5
125X5

Notes:
186.2 this morning. 4.2lbs to go. The cut is definitely cutting into how much volume I can handle, it's ok. We'll just keep going. Probably won't make it by the 3/30 goal date, but it won't be much longer and then I'll switch to recomp and the strength and ability to handle volume should creep back.

3/19/2017

Deadlift

135X10

185X8

225X6

275X4

295X3

315X2

275X4

225X7

Notes:
Drove out to see my son and we got a deadlift session in. Almost zero knurling on the bar but by the time we realized all the Squat bars were taken, had a heck of a time gripping it.
Yesterdays weight was 185.4 @ 17.4BF, today 186 @ 17.2 BF, so best I can figure I need to lose around 7-8lbs of fat and gain 3.5-4 lbs of muscle to get it down to 14% @ 182, which is my goal. Right now I'm just going to stay focused on getting the weight down to 182 and then work on recomposition for the rest of it, which is something I probably need to look into. I don't really know if for recomp you stay a little under maintenance while rebuilding muscle, but that's kind of what I'm thinking. But for now I'm sticking with the solitary focus of getting down to 182.

3/19/2017 p.m.

30 minute walk on treadmill.

3/20/2017

45 minutes on the Elliptical with the 40lb weighted vest, calories: 508

3/21/2017

Hammer Bench

1PPSX10
1PPS+25lbsX8
2PPSX4X4sets


W.G.Pulldown

120X6
140X6
160X6
180X4X3sets

Standing Overhead press

60X10
70X10,10,7,7,6

Machine Preacher curl

110X6
125X4
140X4
155X3,3,2
140X5

Rope Pressdowns

40X8
50X6
60X6
70X2,2
60X8

Hammer Ab Crunch

80X5
90X5
100X5
110X5
130X2
110X4

LF Calve Extension

90X5
110X5
130X5
150X5
170X5
190X5
210X5
230X7
250X3

Notes:
Reducing the volume and trying to keep the weights up as I'm closing in on the end of the cut. Did a refeed on Sunday nothing crazy and dropped it right back to 1800 and I'll hold that till next Thursday which was my original goal date for 182. I'll probably be short but I want to make a strong effort and see how close I can get.

3/21/2017 p.m.

30 minute walk on treadmill

Do you always pyramid the weight on deads like that? And have you tried any other variations like the paused or deficit deads? Just stopping in here for the first time, so you may have and I just don't know. But if you're looking to lose weight, a possible German Volume Training approach to deads even with a 5x10 would burn some calories!

Quote:

---

Originally Posted by Pete Rubish

Do you always pyramid the weight on deads like that? And have you tried any other variations like the paused or deficit deads? Just stopping in here for the first time, so you may have and I just don't know. But if you're looking to lose weight, a possible German Volume Training approach to deads even with a 5x10 would burn some calories!

---

Usually I do more volume with the top sets, but I was just following my son's program. I have done GVT and other variations. That's a good idea, I'll do that on Friday, see if that will help push through the rest of the way.

Quote:

---

Originally Posted by Buckfever

Usually I do more volume with the top sets, but I was just following my son's program. I have done GVT and other variations. That's a good idea, I'll do that on Friday, see if that will help push through the rest of the way.

---

I never make it long doing GVT, but as far as burning calories AND getting you stronger, I can't think of too much better than 5x10 on deads lol.

3/24/2017

Deadlifts

185X10

225X10X7sets,8,6X3sets,7.

Notes:
When Rubish tells you get at least 5X10 but try for 10X10, you're going to try. Thanks for the push Pete! On the 8th set it was clear I wasn't going to get 10X10 without risking injury so I decided to instead get the 100 reps one way for the other. Grip is getting better, 225 felt fine, I'll bump it to 255 for the next session. I have to reiterate again how switching to training with a dead stop on the deadlift is essential, not just because it's harder but because it forces a consistent form. You start feeling like a machine.

Feeling depleted from the cut is pretty miserable, but every day I look at the tightening of the waist in the mirror and it feels like I'm really doing something for myself and that's enough to keep it going. That said the loss of strength is a a little tough to deal with.

3/24/2017 p.m.

45 minutes on the Elliptical with the 40lb weighted vest, calories: 512

Notes:
Just glad to get it in after the morning deadlift session.

3/26/2017

A.M. 2+ mile hike

p.m.

Hammer bench
1PX10
1P+25X10
2PX5
2P+10X2
1P+25X8,7,6,5

W.G.P.D.
140X10
160X8
180X6
200X2
140X10,10,7

Notes:
Onset of migraine forced me to stop, we'll go again Tuesday.

3/28/2017

A.M.

45 minutes on the elliptical with the 40lb weighted vest, calories:512

P.M.

Hammer Bench
1PX10
1P+25lbsX10
2PX6
2P+10lbsX3
2P+25lbsX1
2PX5,4,4
1P+25lbsX9

C.G. Pulldowns
140X10
160X10
180X7
200X3X4sets
160X10

Overhead press
60X10
70X10,10,7,6,6

Machine Preacher curls
110X5
125X5
140X5
155X4
170X2
185X1
140X4

Tricep Pressdown
70X10
85X7,7,6,X,X

Hammer Ab Crunch
100X5
110X5
120X5
130X3
140X1

Calve Press on LF leg press
320X10
340X10
360X10
380X10
400X12

Notes:
Did a repeat of Sundays planned workout that was cut short by the migraine. Pecs are definitely getting stronger, some of it I am sure is SAID but some of it is beyond that now. Really kind of feeling stronger overall, probably because I ate a little extra over the weekend. Got back on 1800 yesterday. Got some good advice about, cutting and bulking versus recomp here, so I think what I'm going to do is focus on getting the body fat where I want it first and then go to maintenance. So I'll need to overshoot a little. I took a look at the weight loss log and took peak from January to recent peak and calculated that I've been losing about .75lbs per week, so I'll have to stay on the cut another 6-7 weeks.

3/31/2017

Deadlift

205X10

255X8

275X6

295X4X4sets

Notes:
I just didn't have it today. The goal was to get some volume in at 255 but from the warm up I knew it wasn't going to happen so I decided just go a little heavier and get 4X4. I thought about 315 for 3s but at 295 my hands didn't feel ready. It's okay I'll go again next Tuesday. Weight bounced to 187.8 but it's creeping back down and today we're at 186. The Inzer belt is getting loose on the notch I'm on, the next notch is the one I drilled, I've never been there. So the cut is going good, slow but good.