Upper ME
Bench
135x5, 145x5, 155x5
175x5, 185x5
195x1 (er… on the way up on the 2nd rep, I hit the fucking rack, which is rubber and the bar bounced way away from me and I couldnt recover on it)
205x3
DB Incline
50x17
50x13
HS Iso Row / DB Incline Reverse Fly Superset
270x12 / 10x10
1 arm: 135x12 / 10x10
145x12 / 10x10
155x12 / 10x8
Shrug
135x15
185x12
185x12
DB Incline Curl
40x12
40x10
DB Alt Hammer Curl
30x6
25x10
Lower ME
Deadlift
135x5, 225x5, 275x5
295x5, 315x3, 335x3
Last set felt sloppy, my calluses had ripped, and I felt like my back was arced
DB Walking Lunge
70x10
70x10
70x10
A few reps my knee touched the ground to a point where it was almost a rest… prob not good, but I was able to get all sets done.
GHR
bwx8, bwx8, bwx6
Hanging Leg Raises
15, 12
Hanging Knee Raises
12
Next 3wks will be squat. Then I’ll go back to deadlift and try to hit 315x5, 335x3 in wk1, 315x5, 335x5 or better by wk3
Upper RE
DB Bench
50x15
55x15
60x12
60x12
Chin / Face pull Superset
8 / 80x12
8 / 80x12
6 / 70x12
4-drop set lat pulldown 100x10 / 70x12
Seated DB Press
40x12
45x10
50x7
DB Lat Raise
20x12
Slow DB Shrug with Pause at top / Rope Pushdown Superset
50x10 / 70x15
50x10 / 60x15
50x10 / 50x15
I have been doing WS4SB variations since February, and I thought I’d give EDT a shot again. I thought I’d do the regular “Repgasm” version M F and do Thibs new skinny leg work out on Wed.
Since my last time doing it, I weight ~20lbs more. The last time I did it, I used a dip belt with 10-20lbs. I haven’t done weighted chins/dips in forever, so I opted to try it unweighted.
I did the chin/dip, curl/tricep variation.
Chin (bw) / Dip (bw): 5, 5, 5, 5, 5, 3, 3, 3, 3, 3, 2, 1, 1, 1 = 45
Ez Bar Curl (87.5lb) /Pressdown (130lb): 5, 5, 5, 5, 5, 5, 5, 5, 5, 2 = 51
And I was like “wtf, I’m not even tired yet”
So I added in an extra 10min PR zone of
DB Shrug (60’s) / Facepull (80lb) : 5, 5, 5, 5, 5, 5, 5, 5 = 40
I don’t know what it is, but I was still not ‘tired’. I think WS4Sb3 has kept my conditioning up, and my strength.
Should I keep at it? Add weight? Go back to WS4Sb3?
Nah… WS4SB it is.
ME Lower
Squat
barx5, 95x5, 135x5
185x5, 195x5, 205x5
215x3, 225x2 (stopped bc I was goodmorning’ing out of the hole)
DB Walking Lunge
65x10
65x10
65x8
RDL
225x10
245x6
135x15
These felt really heavy today
Leg Raises
15, 15
Knee Raises
15
Update…
EDT put a huge strain on my shoulders. I went and did ME upper on Fri and I def felt it.
ME Upper
Bench
135x5, 145x5, 185x5
200x2, 195x2, 185x3
DB Incline
50x15, 50x15
HS Iso Row / Incline DB Rear Delt Fly Superset
270x12 / 10x12
1-arm: 145x12 / 10x10
155x12 / 10x10
155x12 / 10x8
DB Shrug
1-arm: 80x8
2-arm: 60x8, 50x10
Some curls… I forget.
Then Saturday did
15min on eliptical
Straight arm pulldown db hammer curl superset
DB fly tricep rope pushdown superset
4 sets of 8-12
Oh yeah, starting AD today… might be a bumpy ride.
Upper ME
Bench
135x5, 145x5
185x5, 190x5, 195x4, 200x1 (spotter had me to go 3, but I needed a little help on 2 and 3 so I’ll say 1 for now)
DB Incline
50x15, 50x12
HS Iso Row / DB Incline Rear Delt Fly SS
135x12 / 10x12
1-arm: 145x12 / 10x10
1-arm: 160x10 / 10x10
1-arm: 160x10 / 10x8
BB Shrug
135x, 185x10, 185x10
DB Hammer Curl
30x12, 35x8
Ez Bar Curl
87.5x8
Down 4lbs from Mon. Must be the glycogen and water.
ME Squat
barx5, 95x5, 135x5
195x5, 195x5, 205x5
215x3, 225x3 … and I couldve prob gone a few more, but I wanted to save some room to improve on the lunges
DB Walking Lunge
65x10x3
RDL
135x15
185x12
Man I was exhausted…finished with 190x12 pull thrus…
Leg Raises
15, 15
Knee Raises
15
Upper RE
DB Bench
50x15
55x15
60x12
60x9 ???
Wide Grip Chin / Face Pull Superset
8 / 80x12
8 / 80x12
6 / 80x12
Wide Grip Lat Pulldown / Face Pull Superset
100x15 / 80x12
Seated DB Press
40x12
45x10
50x6 ??
DB lat Raise
20x12
DB Shrug / Rope Pushdown Superset
60x10 / 60x15
55x10 / 60x12
50x10 / 50x15
And I’m going to carb up after 6 days… not to mention going down to IU for homecoming…
Upper ME
Decline Bench
135x5, 145x5
185x5, 190x5, 195x5, 200x4
DB Bench
60x14, 55x12
HS Iso Row / DB Incline Rear Delt Fly SS
135x12 / 15x10
1-arm: 145x12 / 10x8
1-arm: 160x10 / 10x8
1-arm: 160x10 / 10x8
BB Shrug
135x15, 185x12, 205x8
Some curls, I dont really remember
They ordered pizza at work for everybody. At least 15 large pizzas. I had 4 different supervisors tell me to go get pizza and had to decline… most depressing thing ever… damn you AD. Oh well.
Deadlift
135x5, 225x5, 275x5
295x5, 315x5, 335x2 … someone walked right in front of me and I held the last rep for like 5 secs, didn’t even fuck with going for 3, but I prob could’ve
DB Walking Lunge
70x10
70x10
70x8
GHR
8, 6, 6
Hanging Leg Raises
15, 12
Knee Raises 12
I was exhausted
Upper RE
Decline DB
50x15
55x15
60x12
60x10
Wide Grip Chin / Face Pull Superset
8 / 80x12
8 / 80x12
7 / 80x12
WG Lat Pulldown / Face Pull Superset
100x15 / 80x12
Seated DB Pres
50x10
45x10
40x10
DB Lat Raise
20x10
DB Shrug / Rope Pushdown Superset
60x10 / 60x15
55x10 / 50x15
50x12 / 40x17
I dont normally log my ‘vanity’ / cardio day, but I will just note what I did today
5 min elliptical warmup
straight arm pulldown / db hammer curl superset
4 sets of 12
followed by a set of max reps wide grip chins / 45lb plate curl superset
5 reps / 15
smith machine close grip bench / cable flys
3 sets of 12 (wouldve done 4 but i was sore as shit)
followed by a set of explosive push ups (30)
10 min on elliptical level 5 speed ~ 6 (heart rate 180)
5 min elliptical cool down
Ima set up some goals in here just for my reference…
No less than 2200 cal/day. Up to 3000 if I’m hungry. Doesn’t matter.
Follow AD for at least 2 months. I’m not counting the first week because when I carbed up, I went from Fri afternoon to Sun night. The only fat I have is a little around the waist, mostly lower back… and I want to get rid of this before I start to bulk back up.
I will either allow myself 24-36 hour of a carb-up once a week, or if I go out drinking and eat something that night it will count as my carb up. Fuck the nay-sayers, but I’m not going to not go out and drink here and there, so its whatever.
Once I hit my goal, I’ll begin adding carbs to my post workout shake. I’ll do this for 2-4wks, then add in a preworkout shake with carbs. I’ll continue that for 2-4wks again. Then I’ll begin adding carbs back to breakfast.
I fluctuate from 196 carbed up to 190-192 depleted. I don’t really want to drop below 190 and I’m thinking I can keep muscle while losing fat, or maybe even add some muscle while losing fat. If my strength drops off, I’ll add more cals.
Basically meals will go
Workout days
breakfast 600 cal
snack 300 cal
lunch 600 cal
snack 300 cal
postwo 120 cal
dinner 600 cal
= total 2520 cal
And that leaves some wiggle room for a bigger lunch or dinner if I need
Nonworkout Days
breakfast 600 cal
snack 300 cal
lunch 600 cal
snack 300 cal
dinner 600 cal
snack 200 cal
= total 2600 cal
Also with room to eat some more if I need to… or if the fat keeps me satiated, I don’t need the nighttime snack
So far I’ve been really good about keeping fat HIGH, protein moderate, and carbs low. I haven’t went over 30g carb yet.
Upper ME
Decline
135x5, 145x5
175x3, 185x3
195x3, 205x3
225x3 but I dont know because my spotter had his hands on the bar… I’ll either say 225x1 or 215x3.
DB Bench
60x15, 50x15
HS Iso Row / Incline DB Rear Delt Fly
135x12 / 10x10
1-arm: 145x12, 160x10, 180x8 / 10x10
BB Shrug
135x15, 185x12, 205x8
Some curls
Lower ME
My stomach was hurting a little in the beginning, so I wasn’t sure what I was going to do…
Deadlift
135x5, 225x5, 275x5
315x3, 345x2
My plan was to do 345x3, then 365x1 … needless to say I didn’t get that far
DB Walking Lunge
70x10x3
RDL
225x6 holy hell this felt heavy
135x15
Cable pull thru
190x12
Some core work
Lately my workouts are hard to get thru. I don’t feel weak, I just feel like I have no energy… but I got more BCAAS, some Glutamine, and Creatine today… hopefully that will help pre-wo
Ps. If you see me finishing a set up lunges with 70lb DBs and I’m walking fast as I can to the rack to unload them, GTFO of my way before I drop them on you
Upper RE
Decline DB
50x15, 55x15
60x12, 60x10
Chin / Face pull Superset
8 / 80x12
8 / 80x12
8 / 80x12
4 superset Lat Pulldown 120x4 / 70x12
Seated DB Press
50x10
45x10
40x8 drop set 35x4
DB Shrug / Rope Pushdown Superset
60x10 / 70x12
55x12 / 60x12
50x12 / 50x12 drop set 40x4 drop set 20x4
Upper ME
Incline Bench
95x5, 135x5, 155x3…
was going for 155x5, 160x5, 165x5
Felt weak and my shoulder kinda hurt…so.
Wtd Dips
45x5, 70x3, 90x1, 100x…couldnt lock out at the top
Incline DB
50x15, 50x15
HS Iso Row / Incline DB Rear Delt Fly
135x12 / 10x10
1-arm: 160x10 / 10x10
180x8 / 10x8
180x7 / 10x8
BB Shrug
140x15
190x10
210x8
Some curls