Hell yeah you have. Heretowin
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@Koestrizer thanks! Weighed in just under 120 yesterday, take a lot to fill out this frame!
@boilerman my goal is to be the @TrainForPain of triceps or at least get my bench better lol
@tlgains more like heretolose
Knocked out some core while watching Sleeping Beauty last night, I’d never seen it so I was required to watch it, not a good movie
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How tall are you? We’re pretty close in weight.
Last time I got measured in metric I was 197, get measured between 6’5 and 6’6 at the doctors, think it’s probably closer to 6’5. You?
A little shorter - 190 cm/ 6’2" (?).
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Do you have a goal weight in mind that you’d like to approach/ stay at?
Nothing definitive, I’m going to try to maintain whatever I get to by May 20th, start of vacation, for about a month. Still have quite a lot of fat on the lower back/midsection that I’d like to get rid of, not sure what weight it would be to drop most of that but I’m guessing 110ish would be close
Looking good!
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Starting this at 10k steps before noon
SBS W5D2
Bench: 135 x 10, 225 x 5, 275 x 3, 315 x 1, 335 x 1, 350 x 1, 305 4 x 4, 1 x 8
Front squat: 135 x 5, 225 x 3, 245 4 x 6, 1 x 11
Hammer curls: 25 3 x 10
Straight arm pulldowns: 80 3 x 15
Cable row (neutral, medium): 100 x 16, 120 x 13, 140 x 10
Shoulder was protesting on bench but warmed up and felt okay by the time I got to 350, which moved nicely. 305 x 8 is really close to PR territory, my setup was bad otherwise I might’ve had one more in me. Really happy bench seems to not mind the weight loss
Front squats felt heavy as hell, feeling drained and moving slowly, despite quite a lot of food last night. Right bicep got a nasty cramp on my 10th rep, probably wasn’t making it past 11 anyway but that guaranteed the exit. Target hit anyway
Skipped push press as per the plan
Did curls and pulldowns between first two big lifts and rows after everything, bicep felt a bit weird. Really need to wash and/or get rid of my knee sleeves, they smell not good.
Will do so maintenance work tomorrow then hit deadlifts and close grip Monday
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Knocked out some maintenance work, didn’t really track it but most of it was shoulder related plus some pull throughs.
Woke up 6ish lbs heavier today than Thursday due to a combo of a lot of eating, carbs, and a lack of digestion. I imagine almost all of that will fall off by Tuesday, activity levels have been sky high the last few days so even though I’ve eaten a lot and a bit off plan I don’t think I’ve been in any crazy surplus.
Might knock out a bit of conditioning but will probably just opt for another dog walk instead
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Bloat levels still very high, think I accidentally doubled my already high sleeping pill dose, woke up feeling like I just hibernated. Taking some intra carb dextrin powder mixed with zero cal Gatorade powder and water to try to keep from fatiguing too early
Shoulder warmup
Pull-ups: 1 x 5
DL: 135 x 5, 225 x 5, 275 x 3, 315 2 x 1, 365 x 1, 405 x 1, 425 x 1, 355 4 x 4, 1 x 10
CG bench: 135 x 10, 185 x 5, 235 4 x 6, 1 x 15
Barbell row, supinated grip: 135 x 10, 225 x 10, 275 x 8 (cheaty), 185 x 20
Both top sets were super solid, think that bench is a chip shot PR, hit 230 x 15 a few weeks back. Harder to gauge PRs for deadlifts, I’ve always done touch and go, deadstop is a different beast. This is pretty good for me in any case.
Rows were solid, 275 was a bit heavy but still felt the muscles working, I’m currently subscribing to the theory that no amount of upper back work is too much. I did about 8 sets of 5 KB rows without using anything for support while grilling last night, felt the lower and middle part of the lats nicely.
Going to hit some more pull-ups and curls later on today, weather is turning nice so we’re doing some more grilling tonight.
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Hit the extra work accessory I skipped this morning after a couple of walks, beautiful day today.
Assisted pull-ups: 3 x 8
KB curls: 28 3 x 8
Band for pull-ups was giving maybe 20lbs of assistance, used various grips. GF said I looked jacked when doing the curls, which is nice to hear. Had a chicken Caesar salad for dinner and cooked 4+lbs of chicken for the stretch run of the cut. Excited to buckle down and then ease up, a bit.
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Weight update:
264.6 this morning, down 1lb for the week and 20.8 over the last 12.
Still working on shedding some of that bloat from this weekend, probably have another pound or two that I will drop by the end of the week. Going to be tough to get to sub 260 by the time next Saturday morning hits but that’s still the goal. While not confident about getting there, I’m optimistic!
Will get some conditioning, extra work, and core in this afternoon.
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SBS W5D4
SSB beltless: 145 2 x 5, 195 x 5, 235 x 3, 285 x 3, 325 x 2, 240 4 x 6, 1 x 16
Shoulder work between squat sets
Push press: 95 x 5, 135 x 5, 175 4 x 6, 1 x 12
Tri overhead: 60 x 15, 80 x 12, 90 x 10
Split squat: 45 3 x 8
Tri pulldown: 70 x 15, 90 x 12, 100 x 10
Quad extension: 130, 170, 190 x 10
Solid workout. Shoulder definitely not 100% but I got most of the sets done with minimal irritation, called the AMRAP a few early because it was getting irritated, still a solid set.
SSB felt heavy to start but the 325 double got the body ready, loving the over warm sets. Think 400 with a belt is pretty realistic for this movement. Top set was a lung buster but moved well.
Got quite a bit of accessory done, think I’ll pull out the landmine this afternoon and do some row variations with it.
Some bloat fell off by this morning, hope it continues.
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Was going to go in yesterday but work boomed me at the last minute. Ended up grilling and sitting on my deck after, certainly not a bad way to end the week. Hip and lower back are starting to tell me this coming deload is needed, 4 more workouts then a nice vacation.
Main target is 5, aux target is 9 for the week
SBS w6d1
Shoulder warmup
BS: 135 x 5, 225 x 5, 275 x 3, 315 x 2, 365 x 1, 405 x 1, 425 x 0 (hit safeties with the plate, lost tightness), 355 4 x 3, 1 x 7
Slingshot bench: 135 x 10, 225 x 3 (nope, shoulder pain is acute, not worth it)
RDL: 135 x 5, 225 x 5, 275 x 3, 325 4 x 5, 1 x 14
Split squats: 50,60,70 x 10
SA cable curl: 30 3 x 12
Straight arm pulldown: 100 x 15, 120 x 12, 130 x 10
Shoulder has been feeling good after the push press but was pretty angry to start squats.
Squat felt really good through 405 so I decided to push it a bit, my setup was a little off combined with very wide racks. Annoyed but had it easily if not for that and I didn’t come out any worse for the wear, so moving on. Triples were a bit slow but felt pretty strong. Set of 7 was slow as hell but form didn’t break much until the end, will upload a vid of that.
Disappointed shoulder felt so shit, going to ice it and take some anti inflammatory meds to hopefully get it ready for tomorrow. Think I’ll switch to the duffalo bar for next block for squats, doesn’t change the movement much and helps the shoulder quite a lot.
RDLs we’re heavy but felt strong, my legs and posterior chain seem not to be bothered by weight loss.
Weight is hovering in the 263-264 range, even if I don’t get to the 250s I’d like to get closer. Will keep pushing for the next week. 5th belt hole is standard now and I got into the 6th without much trouble, fantastic that leanness is progressing even if weight loss has slowed.
Feeling like a (very sweat) unit these days
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Those squats looked awesome. That’s a long distance for the bar to travel, haha. I always forget how freaking tall you are.
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FIFY.
Nice work!
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I feel like I should get some kind of squat multiplier when compared to the smalls lol
Ha, thank you! Someone do my spelling error next!
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No real food at this point, had a small handful of almonds and am using an intraworkout that is just carbs and electrolytes.
SBS w6d2
Shoulder warmup
Bench: bar x a lot, 135 2 x 8, 225 x 5, 275 x 3, 315 x 1, 335 x 1, 365 x 1, 325 4 x 3, 1 x 5
FS: 135 x 5, 225 x 3, 2, 265 4 x 5, 1 x 10 (pr, i think)
Pull-ups (during bench): 8, 3 x 6
SA facepulls (d squats): 30 3 x 15
Tri overhead: 80 x 15, 90 x 12, 100
Tri pulldown: 100 x 10, 110 x 8
Took some ibuprofen and iced my shoulder but still feeling pretty mediocre. Not sure why I jumped to 365, it moved well enough but 350 was probably a good call. First set of 325 was rough, just not mentally ready for the battle. Improved from there but not a lot of pop. Last set my hip started cramping as I finished setup but I had a spotter, so I pushed through then my lats started cramping. Fucking miserable, barely got the 5 but happy I did. Suck it cut, my bench is still solid.
Forgot my knee sleeves on my deck, sad. First set nearly crushed me, my back is always wrecked (just sore) going into this, makes it extra tough. Sets felt a lot more like work than I wanted them to and came this close to losing the front rack on the set of 10, real ugly. Solid effort though.
Decent amount of accessory work, combo of supplements, overall work capacity, and dropping some work because of my shoulder is allowing for my non-main volume to increase. Going to push deadlifts to Tuesday to recover some.
Mediocre leg shot:
Combo of being overweight and not terrible calf genetics:
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Weight update:
263.2 this morning, down 1.4lbs for the week and 22.2 over the last 13.
Sub 260 looking increasingly unrealistic by Saturday but I’ve regained some momentum after knocking out the cheat days, happy with that. Also got another belt hole closer (6th) to buying myself a new belt only a few weeks after reaching the 5th so leanness is trending in the right direction.
Deadlifts and close grip this afternoon.
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