AM Weight: 100.8kg Ok it keeps coming down but belly fat sucks.
Upper Pump
CG Incline Bench
10s at 45-95-145-195
5 at 245
Uni CS Rows
Cable Press
Uni Latdown
Cross Press
EZ Cable Row
Pressing felt better. I am going to use this cut to feel out what exercises I want to focus on for the 12 week bulk. I dont want to change them as I feel consistency gives the best results. Truly my boobie exercises are the only ones I am having troubles with.
I want to do 5 exercises but really only have room for 3.5. Now I could divide them between the 2 days but I dont really want to do that either. In the end…
Incline Dumbell Press left on the sidelines. Pretty sure that with in a few weeks of bulking and actually training Incline Dumbell Press I will out grow the 100s and even if the gym for some reason got bigger dumbells the logistics of getting them into place isnt great.
BRISKET DAY!!! Mi Sugrea has been craving a brisket so when I saw one I had to grab it. Its really small (~1kg) but it should be a fun trial run.
Current plan:
Broil fat cap 15-30 minutes until crusty.
Wrap in tinfoil
Cook at 250ish until it gets to ~200 degrees internal then let it rest 2 hours
DEVOUR!!!
Its currently sitting in the fridge from an overnight bath in seasoning picked out by Mi Suegra…and transferred to the broiler LETS FKN GOOOO!!!
Pump!!!
Hammer Curl (warmup)
EZ Curl
5s to 85
3x10 at 45
Uni Preacher Curl
4x15ish
Bar Curl
3x10 at 45
Uni Cable Face Pull
Front Raise
Lateral Raise
Dum Back Fly
So just how serious am I taking my Bicep Training for the Bulk???
Mazatlan has been moved up or possibly cancelled depending on a thing I will talk about when I know either way. Bulk should be starting Sept 13th which 12 weeks would be over by December which is perfect because I usually take December “Off”. So December would be a maintenance phase before I start the cut
AM Weight: 101.55kg Grrrr but ok, I am looking a bit better. The weight will start coming down tomorrow I think. Also adding in PM Cardio starting tomorrow.
Legs
Block Pulls
3x5 at 135
2x5 at 225
5 at 315
2x10 at 135
Front Squat
1s at 135-225
HB Squat
3x6 at 225
Quad X
Ham Curl
OK Block Pulls really tore up my lower back. I might try them one more time with a belt…or not.
Front Squats my wrist actually felt worse today so I am not going to attempt them again until after Mazaltan. I am currently making them my main squat movement though for the bulk.
Just got back from a drive through baby shower. It took 15 minutes. Best baby shower I have ever been to…and I am certain I have been to at least 2.
AM Weight 100.35kg Weight coming down and I can feel my waist tighter…I think. I will know tomorrow as I am using a belt for Squats, cant wait. If my waist hasnt come in I will start training abs.
Back and Boobies
Incline Press
Uni CS Row
Cable Press
Uni Lat Down
Dum Incline Press
EZ Cable Row
Cross Press transposed into Chest Press Machine
Weak Link: Dumbells. I kind of wanted to prove they would be useless and I did today. Top set of 13 with 100s. I havent done that movement in forever so I dont see a lot of room for them in the future…maybe as a drop set from Incline Barbell Press but I actually like the pump I get from the barbell better.
Cross Press: Another weak link. I did the normal press on the machine I was using for cross pressing and again I felt a better upper chest pump that way. So much so I might be dropping cable presses.
All in all great pump. I am very excited to get this bulk on the road.
AM Weight: 99.95kg SUB 100!!! LETS GO!!! Cant believe it. I kind of snapped and had a donut and way too much other stuff. I did some cardio though and I guess I went a bit harder the first part of the day.
Qdz (not really), Biceps and Delts
Comp Squat
Pause 1s at 315-405-455
Hammer Curl (warmup)
EZ Bar Curls 5*10 at 45
Uni Preacher Curl
Barbell Curl
Uni Cable Face Pull
Other Uni Cable Face Pull
Front Raise
Lateral Raise
Dum Back Fly
Double Crunches
Squats felt good. Low bar sucked for my wrist though so going to cool it on that for at least another week.
Yea great pump. Probably eating too much. LOL…forgot to do cardio.
AM Weight: 99.15kg That was a shock but fk yea! Prbly has something to do with adding Arimidex. I havent used it in like a year to try something new. In review I think probably you should use some but a lot less than people usually take.
1 Sexy Set
Comp Deads
3x5 at 135
2x3 at 225
2 at 315
3 at 405 RPE9
3 at 405 RPE9
Insert headphones
13 at 405 RPE 8
DAFUQ???
High Bar Squats
Pause 3x3 at 140
Quad X
Ham Curl
Yea so hand was too fkt for squats probably from pushing Low Bar on Saturday.
13 Reps is not far from a rep PR.
OK So deads, 405 felt terrible. Then I put on my headphones and “Tied my shoes” as Kevin Oak would say. I strapped into the bar and gave it a little tug and the whole bar came off the floor. Then every rep moved fast enough to have some bar flex despite it only being 4 plates. It was IG production at its finest. I didnt record it though.
Also I hate when people in their set up pull on the bar so hard it comes off the floor. STOP you are wasting energy trying to look cool. It happened to me organically. It wouldnt have happened with 5+ plates I dont think.
AM Weight: 100.1kg This made sense. It should come down again today though. I feel my waist coming in which has to be the estrogen dropping.
Upper PUMP AF
CG Incline
5s to 260
10 at 140
Yates Row
Cable Press
CS Uni Row
Machine Press
CG Lat Pulldown
Double Crunches
Didnt forget to do abs. Mixed feelings.
I saw a woman doing those CG Lat Pulldowns and I could feel my lats getting pumped so decided I would do them too. It kind of mimics a Yates Row in Feels but probably a longer strength curve. I also played around with some light Yates Rows. Most likely they will close the back work.
BPB Big Person Bulk. Everything from diet to reps/sets strategies is pretty much figured out. Right now I am just getting a feel for everything. Except the diet which I dont need practice eating too much, quite the opposite. Most likely Mazatlan is not happening. I broke even for all of August and now my car is probably about to be dead.
By the end of the week I will know everything for sure and then post the full program, diet and explanations because I like doing that stuff.
Ok off to shoot some hoops in the sun because Suns Out Guns Out and this phantasma needs a tan.
AM Weight: 100.1kg Considering I took it at 2am (dietsomnia) and didnt go to the bathroom yesterday (diet something else omnia) weighing the same is a good loss in weight.
Priorities Workout
Hammer Curls 3x15 at 7.5lbs
EZ Curls
5s to 3x5 at 95
3x10 at 45
Uni Preacher Curl
12-12-15 with 0 Lbs
Barbell Curl
3x15 with 45lbs
Cable Face Pull
Dum Back Fly
Front Raise
Lateral Raise
Nice pump. I have problems consistently targeting Posterior Delts with out getting Trap Take over but I should figure it out the next few weeks before the bulk.
OK Car is getting fixed right now. Only 2000mxn so hopefully that fixes the current problem. It sputters on acceleration and yesterday it stalled out when I went over a speed bump slowly for the record. Its not a manual LOL. Old Car DIE HARD!!!
I am probably going to get my cardio in at the mall. Wifey is taking me shoe shopping because I have been using these shoes for the last 3 years.
Have you tried some very light pump work before your money exercises for the posterior delts? I used to have trouble activating mine and my PT would have my lay down on the floor, put a foam roller underneath my shoulder angled slightly toward my face (i.e, angled like this / under my left arm and like this \ under my right arm) and then proceed to try and actively lift up using the posterior delt pointing the thumb toward the ceiling. Super short ROM, just trying to “awaken” the muscle.
No, and now I feel silly LOL. I dont have a foam roller but I will try activating with some very light bands.
Right? It helps I have done cardio like 4 times over that 3 year stretch
But now they are falling apart and my feet start to hurt after very little walking. We went to like 5 shoe stores over the last 2 days and my size is very limited. I guess people just stopped stocking with Covid and my size (9.5-10.5) is pretty much every body’s size.
AM Weight: 100.1kg errr yea so Wifey and I had a last minute Taco lunch date, no regrets. Then I slept 3 hours. Then I wok up and ate and slept another 9 hours. #Noragrets All tacos considered very happy I didnt balloon back up.
Legs
Deads
3x6 at 275
Squats
3x6 at 225
Quad X
Ham Curl
Kind of a shit workout but I got the bare minimum done. Hand is still pretty pissy.
So probably going to hit some 2 a days over the next week or so because I hate cardio (and I still dont have new shoes) and now that my car is working great again I can drive to the gym twice a day. This will almost double my maintenance calories.
I find that I have to go back and do this every now and again. As if the posterior delts don’t want to be “active” (lifestyle influenced presumably). This one can also work but I sometimes end up activating the wrong section of my back,
PM Workout: Back
Pullovers Warmup
CS Uni Row
Uni Latdown
CG Latpulldown
Attempt Yates Row
OK that is the Bulk Line Up. No Yates Row as today I couldnt even row the barbell with out back pain. Obviously I did deads / Squats earlier today but still all that lower back stuff will add up.
Also did some walking with the wife.
Weight will not be coming down as I ate way too much today. Anywho, I am pulling the plug on Maz. Maybe we go later but it isnt happening this month. Since I started this cut I am going to keep going for another week and finish off this vial of Mast. Take some pre photos and away we go.
AM Boobies
CG Incline Bench
5s to 255
3x10 at 135
Cable Press
Machine Press sort of
Strength was better today than on Tuesday so thats cool. What wasnt cool was my posterior delts getting lit the fk up by the time I got to Machine Press so not a lot of work done there.
LOL My Wife So I get away with asking her for a lot of things. I mean normally it is because I am working and if she gets it for me (water, food, headphones etc) I can keep working. But I know sometimes I take advantage and she will playfully give me a hard time. Well today I went downstairs to go get my shoes came back up to put them on (im weird i know) and she was all like “Why didnt you ask me???” Like I rejected her or something LOL i just didnt want to be that husband.
OK going to eat and rest before going back for Triceps and maybe Squats. Work looks devoid of action so might be done for the day on that front.
AM Weight 99.8kg My scale 1st almost came in at 100.1kg i was about to throw it out LOL. Thing is trash. If you step on it and it makes a reading there is then about a .5-1kg adjustment you can make before it will make a different reading. Like I can get a reading, drink half a liter of water (0.5kg or about 1lbs) and step on it again and it will read the exact same every time. It works good enough to track progress though.
Aside from that my physique is on point. Next year will be my toughest mental challenge I have ever faced, probably IDK it will be up there.
Only Workout Today HURRRAAAYYYY…lazy MFer LOL
Hammer Curl Warmups
EZ Curl 5x8 at 55lbs
Uni Preacher 3x12 at 0
Barbell Curl 15-13-12 at 45lbs
Spider Crawl Warmup
Dum Back Fly
Front Raises
Lateral Raises
Cable Back Fly ish
Spider Crawl was great until the band I stole from my wife snapped. Excuse to buy more gym junk I guess. It did the trick though. I am going to get some more bands and probably use them as both a warmup (very light) and finisher (less light) for delts.
The other thing I did was kept the weight much lighter as that was easier to keep my Traps out of the kitchen.
