May 6
Warmup
A) bench press
95x5
135x5
165x5
195x4,4
225x3,3,3,3 easy
B) DB bench
45x8
65x8
85x8
75x8,8,8 also easy
C) machine press
55x30
85x30
100x30
D) rope push downs
80x20,20,20,20,20,20,20,10 I figured a muscle has to get bigger after 150 reps of it
May 7
Warmup
A) squats
95x5
135x5
185x5
215x5
250x4,4
285x3,3,3,3
B) front squats
135x8 knee started hurting
165x7,7,7
C) leg extensions
100x30
130x30
70x30 TUT
D) calf raise
45x20,20,15,15,15,20,15,30
May 9
Warmup
A) behind the neck push press
65x5
95x5
115x5
135x4,4
155x3,3,3,3,3
95x5,5,5,5 from the front
B) db shoulder press
40x8
55x8
70x8
80x8
90x5
50x8,8
60x8
C) smith machine shoulder press
95x30
115x30,30
D) face pulls
50x15,20,20,20,25,20,20,10
May 10
Had to skip the warmup because of time constraints. Luckily I was already warm.
A) easy curl
65x8,8
95x5,5,5,5,5,5,5,5,5,5
B) cable curl complex
60x10,10,10,10,10,10
C) db curl
10x30
15x30
20x10,15x10,10x10 drop set
D) lat pull downs
80x33,17,20,15,20,20,20,5
So I spent the last 40 or so hours either in a hotel or an airport, and am now in a different part of the world.
Between the new lifestyle, the jet lag, the rashes and allergies, and the general fatigue I’m going to have to spend the next few days getting stuff sorted out. Maybe a week of rest is what I need; my joints are generally more inflamed nowadays.
Will be spending the next 10 or so weeks in this place, so I’m hoping to use it as a sort of “contest prep” in an effort to be “ripped” by the end of summer.
May 15
For the time being the weight will be more instinctive for a number of reasons.
Shoulders
A) Behind the Neck Push Press: Ramp to the max set of 3
B) DB Shoulder Press: Ramp to the max set of 8
C) Smith Machine Shoulder Press: 3 Sets of 30
D) Face Pulls: 150 total reps
I went to the gym today; as in I went up to the front doors to find them locked. Still trying to figure out some kind of schedule.
Alright so it’s been two and a half months since my last post. In that time I’ve lost about 8-10 pounds, from low 180’s to low 170’s. I’m starting to see more and more of my abs, but I think I’ll need to be around 155 for it to be more pronounced. Losing this weight (started at 220) has shown me how little muscle I have despite my strength levels.
This has led to me incorporating some more straight hypertrophy work. The culmination of these things have led to me dropping a lot of strength in some aspects, mainly in pressing. I’m not that concerned as I’ve lost about 6-8 inches off my waist, meaning that before benching was like me benching off a two board now. I’ve also started to a less than conventional routine, basically because I thought about for a long time what my ultimate goals was. Either way, here is the breakdown of my lifestyle:
Warmups
Cobra (piriformis stretch)
Seated Calf Raise (Ankles Stretch)
DB RDL (Ham Stretch)
Goblet Squat (Groin, inner thigh)
Overhead squat (Lower body, Shoulder Girdle)
Lat Pulldown (Lats, Shoulder Girdle)
Shrug Holds (Neck)
Day 1 - Legs
Ham String Curls (Pump)
DB RDL (Stretch)
Front Squat (Load)
Leg Extension (Pump)
Calf Raise (TUT)
Day 2 - Arms and Abs
DB Curl (Hold inner part of the handle, Squeeze at the top, 3 Sec Negative)
Rope Pushdowns (3 sec holds)
Rope Curl (Squeeze at the top, 3 Sec Negative)
Decline DB Skullcrusher
Seated Incline Curl (3 Sec Negative)
Rope Crunch (Squeeze)
Hanging Knee Raise
Day 3 - Back
Neutral Grip Lat Pulldowns (Squeeze)
Pullups (Think of Lats)
DB Row
DB Shrug (3 sec hold)
BB Shrugs (Heavy)
Day 4 - Arms and Calves
BB Curl
Reverse Grip Pushdown (Squeeze)
DB Hammer Curl (Squeeze)
One Arm Cable Overhead Extension holding Ball (Pump)
Jesus Curl (pump)
Heavy Seated Calf Raise
Heavy Toe Pushes
Heavy Standing Calf Raise
Day 5 - Chest and Shoulders
DB Press (Heavy)
Machine Press (Pump)
Floor Press (TUT)
DB Lateral Raise (Super Strict Form TUT)
Rear Delt Flye (Pump)
Overhead Press (Heavy)
Here are some of the numbers I’ve been putting up (BW = 172-175)
245 Bench
100lb DB Bench for 3 sets of 4
225 Front Squat for 2 sets of 5, Then 245 for 3
Exercises like curls and pulldowns are getting more “comfortable” at higher weights.
I was thinking about trying the OLY lifts and getting a coach when I get back.
Here is the diet I used 90% of time (Now it’s a little wonky due to Ramadan: I don’t celebrate, but everyone else does essentially forcing me to).
8:00 - 5 Egg Whites
11:00 - Protein Shake
1:00 - Wrap with 2 small chicken breast
4:00 - Protein Shake
7:00 - WORKOUT
9:00 - Protein Shake, Rice and Chicken
So bam, there it is 
August 3
Home now; I can start logging again with consistency.
DB Press:
Worked up to 100lb Dumbbells for sets of 5,4,3,2,1
Machine Press:
4 sets, 2 second holds
Bench:
Did a couple sets with 135, put on 185 and died a little inside at how heavy it felt
Lateral Raise:
3 sets of 30 with light weights and super strict form
Rear Delt Flye:
Sets of 30
Behind the neck press:
Loosen up the shoulder girdle, went up to 135
Overhead press:
unracked 135 and died a little more inside
DB Shoulder Press (more like a high incline bench):
Went up to 75lb db’s for a set of 5
Thoughts:
My pressing strength is down
Update August 27
Starting to reverse diet; I went on vacation for about 10 days and lost 14 pounds over those days (172 → 158) it was mostly a lack of food - I only had about 1 meal a day. I’m back and while I’m eating a lot more the weight didn’t come back on like I expected. I’m sitting around 165lbs, but I’m starting to really feel the effects of long term dieting. I’ve been dieting for about 7 and a half months now and have lost about 50lbs total, but I have also become aware of how little muscle I have underneath in the first place. Secondly, a lot of my strength simply came from being big and having the right leverages.
So the goal right now for the future is to build some solid mass on the frame, especially on the muscles that make me look wide (Delts, Traps, Lats, Quads, Arms) as being relatively lean made me realize that I’m naturally thick waisted.
Physique Update, just thought I’d share some progress
Squat session
I’ve been getting back into back squats these past couple months
RAMP
95x8
135x8
185x8
225x5
Add OLY shoes
225x5
255x5
Work Sets
275x5,5,5,5
295x2
315x1
Starting a new 5/3/1 regimen
November 3 - Cycle 1 Squat 5’s Week
Warmup
A) squat
95x8
135x8
185x5
Add OLY shoes
205x5
235x5
Add belt and knee sleeves
265x8
155x10,10,10,10,10
B) leg press
360x100 total reps
C) toe pushes
180x150 total reps
D) seated calf raise
45x150 total reps
1 mile walk
Not bad, a bit light but I know it’ll get heavy really soon.
November 4
Warmup
A) bench (paused)
95x5
115x8
135x8
145x5
175x5
195x8
115x10,10,10,10,10
B) db press
70x30 total reps
C) rope curls
65x150 total reps
D) hammer curls
20x100 total reps
Disappointed at myself. I looked at the numbers and allowed myself to slack of just a little bit, and it cost me a couple reps on the top set of bench.
Warmup
A) Romanian Deadlift
65x8
95x8
115x8
135x5
155x5
175x20
95x10,10,10,10,10
B) leg curl
130x100 total reps
C) lat pulldown
80x8
110x8
140x8
170x8
190x6,6,6,6,6
D) db shrugs (3 sec hold)
60x15,15,15,15,15
The deadlifts were “too” light, but probably the best contraction my ham strings have ever gotten.
Warmup
A) Press
45x8
65x8
95x5
105x5
120x9
75x10,10,10,10,10
B) DB press
50x30 total reps
C) rope push downs
130x100 total reps
D) Cable Crunch
130x150 total reps
Again, another workout vastly lighter than normal, but with good pumps.
Warmup
A) squat
Add OLY shoes
45x8
95x8
135x8
185x8
225x5
255x5
280x8 - think this is a PR
115x20,20,10
B) leg press
360x100 total reps
C) toe push
180x150 total reps
D) seated calf raise
45x150
Legs = Glass
Warmup
A) bench
95x8
135x8
160x3
185x3
205x8
115x10,10,10,10,10
Just realized I used my bench percentages for my BBB sets of squats yesterday
B) db bench
70x30 total reps
C) rope curl
65x150 total reps
D) DB Curl
20x100 total reps
Warmup
A) Romanian Deadlift
95x8
135x8
145x3
165x3
185x20
95x10,10,10,10,10
B) ham string curl
130x100 total reps
C) lat pulldowns (ng)
70x10
100x10
130x8
150x8
170x8
190x6,6
210x5
190x8
210x5 straps
D) DB shrugs
60x75 total reps
Warmup
A) overhead press
45x8
70x8
95x8
100x3
110x3
125x9
75x10,10,10,10,10
B) db shoulder press
50x50 total reps
C) rope push downs
100x100
D) ab crunch
140x150