Spiderman: Meh. It was funny and I get the underlying message of fact check yo shit (i like that part) but the whole illusion villian I thought was kind of Lame.
Legs: SICK FKN WORKOUT
Squat 3@530lbs
Deads 3x5@385
Lunge Machine
Hack Squat 2x15@50lbs for a lifetime PR!!! (probably, i never use this thing)
Good Girl (and so am I)
Ham Curl
Quad X
RDLs
If I can walk tomorrow I will be shocked and thrilled. I am loving these workouts. I missed putting in tons of volume. Ideally I would be doing a ton of Squat volume but my body cant handle that.
Also deads are getting adjusted. I cant put in volume after a top set of Squats so instead I am going to put in a top set of Deads tooā¦which sounds like it would be harder and it probably will be at first but it is also better prep for a Meet.
Diet/Stats: 97.45kg this morning so I dropped just under 2kg in 2 days mostly water I am sure. Calories were 3600 and 3400 so pretty cool I dropped so much on so much to eat. It probably had a lot to do with the meal timing. Basically I eat 90% of my calories in the 8 hours around my workout and then have 2-3 more meals of just chicken the rest of the day.
Going to take the rest of the day off to Netlfix and Chill with wifey.
Laid Back Back Workout
Dum Yates Row
Undergrip Pullups
Wide Grip Unilateral Machine Row
Hammer Lat Machine
Face Pull / Rev Pec Dec / Banded Ws
Hammer Curl
Crunches
Oblique Bends
Vacuums
FUUUAKCKā¦forgot yoga
I went hard but this was kind of a recovery workoutā¦in the sense that I combined 2 workouts so that I didnt go twice today. That is how that works right?
Not using straps and I think my biceps will be the biggest beneficiary. Sick bicep pump doing all my rows.
Physique: Pretty Good I am looking way better than I did last weekend PRE Saturday funday. Only took 1 week to recover from that LOL. I think estro was a huge part.
Diet: Too Clean I have a cheat but we are going to a Carne Asada tonight and I really dont want to waste a cheat on that. I love carne asada but I can eat that on a normal day. And if there is cake it will for sure be Tres Leches which I dont like. Basically it is a cake, then they pour milk on the tray to make it soggy. For Mexico that is the standard cake. For me I am like do you have a piece that somebody didnt spill milk on?
BODY BUILDING GOALS!!! I want to weigh 110kg with a sub 95cm waist Dec 31st. Doing a bunch of math and it looks like I would start true bulking early September and probably do a bit of recomping in December to get the waist down. Then start the cut in January to be lean in Late April. 16 Week Bulk. 16 Week Cut. 32 Weeks of fun. I will probably try to break that cut up into 2 or 3 cuts with 5-7 Day cut maintenance blocks.
Inflation of Boobies
Comp Bench
4x5@295
6@295
Incline Bench
10s @ 45-95-135-155-175-195-215 (PR)
Pec Dec
Dum OHP
10s @ 20-30-40-50
Unilateral Tricep Machine
The Pump was hard and painful!!! Intra workout carbs for the win!!! That 5th set of 295 for 6 sucked though. Back was better today too. I think that Yoga might be aggravating it more than helping and core strength is the key.
We drove around for an hour trying to find this friends house to give up and come home. So instead of a cheat this weekend I am going to go hard probably until Wednesday at least and see what happens to my abs and waist.
OPERATION SHRINK WAIST HAS BEGUN No more intra workout carbs, training abs more seriously as well and I will keep cals at about 3500 (TDEE is ~3800-4000 depending on day) and I will just see what happens. Ideally I drop 2+cm on my waist so for the next block i can have another go with Intra workout carbs but this time run it for the entire block so I can get a better idea of what is happening.
Stats to begin Operation Shrink Waist: 98.0kg and 95cm waist I actually have pretty good definition every where but abs (even in obliques) and even some new quad lines I didnt even have for the cut so I really think there is something to intraworkout carbs blowing out waistsā¦and building muscles.
Calf Stats to start training them started at 39.5cm flexed and 39cm not flexed.
Smashed my finger in some plates today, typing fkn sucks.
Workout #1: Legs
Comp Squat 3@460@RPE6
Comp Dead 5x1@495@RPE6
Hack Squat
RDLs
Quad X
Ham Curl
Tandem Cardio, Eat, sleep, Eatā¦think I threw my back out from the ācardioāā¦not the deads somehow LOL a true powerlifter
So I am going fk the program mode with Squats and Deads. The best way to get good at heavy singles is by doing heavy singles so that is what I am going to do. Then smash the assistance.
Had an epiphany in the shower I should take this 3 week cut seriously and I can have a 4 week real bulk. Then later in the gym I saw how bloated my belly was so that confirmed it. Day 2 of a cut is always the worst. Already small and still way fat.
Back
Dum Yates Row
3x10 w/ 100s
Pullups
3x10@BW
WG Uni Row
CG Uni Row
Hammer Lat
Face Pull
CG Cable Row
Easy Peasy workout but I feel like it did a lot of good (with imbalances etc). Then smashed some lunch with fam and pokerā¦and done for the day. Gonna netflix and chill with Wifey. 2 more meals too so that fkn rocks.
How NOT to Hubby like a Pro
During hair removal I nicked an important piece of my anatomy and it bled. Wifey upon seeing it asked what happened. I told her. She said I hope it doesnt scar. I said āIts cool, chicks dig scars.ā Flying Curling Iron
Workout One: Bench and Boobies
Comp Bench
4x4@315
7@315
Incline Bench
10s to 2x10@185
Cable Fly
Dum OHP
10s @ 20-30-40-50
Unilateral Tricep Machine
Intermission: Eat, Nap, Eat, āNapā
Workout Two
Hammer Curl
EZ Curl
Rev Grip EZ Curl
Unilateral Bicep Machine
Rev Cable Fly
Lateral Raise
Rev Pec Dec
Planks
Vacuum
Bench work I think is a Volume PR. 2nd Workout was pretty good considering it was the 2nd.
Shit day at work I should have taken off, serves me right. Now off to probably play more. Cant wait for tomorrow. Heavy Squat LETS FKN GOOOO!!! I am absolutely loving my workouts.
Honestly I like PLing, I mostly did it because I was good(ish) at it. I love working out. I love every rep, every set. The pump and burn, the sweat. I just fkn love that and I always have. So this thing where I get a little PLing done then smash some shit is so much fun. It makes me like PLing more, again. There was a lot of reasons I got away from this style of trainingā¦I actually think it was mostly lazinessā¦but a lot of reasons.
Workout One: Heavy SD dayā¦the S is silent tee hee
Squat
2@550@RPE8
Dead
1@550@RPE7
Lunge Machine
Hack Squat
Deficit RDLs
Quad X
Ham Curl
Adductor or Abductor IDK which
Hit my squat target. Deads not so much.
Hook Issues: Aside from my thumb getting too fat to get it into position my thumb joints hurt when from the hook. At this point Mixed is on the table. I picked up 225 with mixed today no problem and it felt pretty naturalā¦i mean until it throws my back out. Before I go down that road I am making Grip Strength my number one priority and am growing out my thumb nail a bit (ala Joe Sullivan).
Workout Two: Abs and Grip
Bike Crunches
Double Crunches
Oblique Side Bends
Planks
Vacuums
Barbell Wynonna Holds
Dumbell Wynonna Holds
āWynonna Gripā is me not using my index finger to hold the bar. āPew Pew Gripā is also an acceptable name for it as well as āPistol Gripā if you are completely boring. When I cant hang on I add my index finger. I struggled to hold onto 225 with this grip so I kind of think fixing my grip strength will fix my hook grip and the soreness I get from Hook Grip.
I am going to try using Wynonna grip with my Back work tomorrow if my forearms work.
Speaking of not working I think the 5 sets of calf raises I did tore both Calves off the bone. Only half joking. Walking has been pretty rough the last 2 days.
OK, poker is back on the right track and now off to bed.
The harder you can squeeze your lats the less your back will twist. If you also offset the under hand and place it half to an inch wider that helps eliminate twist. Then you can alternate which hand is under each set.
Reminders are just Cues and are always great. I have 2 cues for deads. Lats and Leg Press.
Back Pump
Dum Yates Row
2x10 w/ 100lbs
WG Uni Row
Hammer Lat
Banded Ws
Lateral Raise
Cable Back Fly
Hammer Curl
Wynonna Holds up to a pretty weak 315
really dragging my ass to the gym today. No idea why I am rundown (8th workout in 5 days with heavy squats and deads yesterday I am sure had nothing to do with it) but I am taking the rest of the day off to chill and recover with wifey while we celebrate not being parents which brings me to thisā¦
LOL My WIfe (as I am writing that paragraph)
Can we go to the Super?
Yes of course, what do we need?
WINE!!!
I have never heard her more certain and confident about anything else in her life.
Grip the cool thing about grip is it usually comes back pretty fast. Yesterday I did Wynonna holds and could barely hold 225. Today 225 was easy and I could barely hold 315.
Ok I guess I have to go to the super for Wine nowā¦funny how that is right next to the bourbonā¦
Most of my time was actually spent benching the bar working on retracting my shoulder blades and keeping them there.
Monday: Hangover almost gone
Squats
3x1@500
Deads
5x1@460
Double Overhand Deads
10@280
Lunge Machine
Hack Squat
Ham Curl
RDLs
Adductor
Quad X
This was is probably the most productive workout I have had in years. It was pretty easy but every set I got more confidence and moved the weight better and faster.
Pretty disappointed in myself. So friday I had a couple (lots) of drinks with wifey watching some shows and just chilling. Well this morning I am still fkn hungover. All the progress I made on my diet since the last time I drank (the week before) is gone and then some. My abs acutally look goodā¦its just my waist is huge and I hope its bloat but I feel like its all visceral fat. The workout makes up for it a bit but needless to say I am back on the wagonā¦or off it. Which ever mode of transportation doesnt drink. TIME TO GET THESE GAINS!!!
Oh and this seems both relevant and a good reminder:
Workout Two: Delt Health
Dum Yates Row Warmup
Yates Row 4x10@225
Pullups 3x10
Hammer Lat
Facepull
Banded Ws
This was a pretty awesome workout. Not sure why it took me so long to get back to Yates Rowing with a barbell but I know this will help my delts feel better while benching.
Diet: instinctive and pretty low cals. I am not tracking my weight and waist until it gets back to a reasonable spot as a protest. By going instinctive I will actually eat less and lose the water faster.
Got crushed by tree fiddy (5) and I was actually afraid my biceps would pop off reracking weights.
Yea lot of reasons and warning signs for a shit workout today. Went pretty hard yesterday. Benched on Saturday, did OHPing on Sunday. Oh, being a drunk. Cutting. Doubling my Arimidex dose yesterday because I think estrogen is where the bloat was coming from (think I am correct with that). Just setting up my bar felt so heavy. The floor was so fkn slippery even with yoga mats I couldnāt stay set. In an ironic and cruel twist of fate OHPing afterwards felt really good.
Bench FML
Comp Bench
3x2@355
4th set just crashed into my chest
Dum OHPing
incline bench
Pec dec: 3 reps
Dum OHPing felt fine but it was light. I didnāt do much and barely touched the Pec Dec because I thought my biceps might pop off. That would have to be a world record, snapping a bicep while doing pec Dec flies. Honestly I think what is hurting my shoulder is JUST comp bench.
I am going to be making bench program changes.
Mi Suegra is fixing my deadlift shoes right now. They are too small because apparently ballerina shoes donāt come in my size. She laughed when I asked to put a hole so my big toe could have more space.
ok grocery shopping then gonna Netflix and chill my night away.
Wednesday Easy Pump
Triceps Pushdown
Tricep Machine
Hammer Curls
EZ Curls
Rev Cable Fly
Lateral Raise
Banded Ws
Bike Crunches
Double Crunches
Oblique Side Bends
Vacuums
My Wife: Why do you rush me?
Also My Wife: She made it through Bench, Barbell Rows, and Pullups in the same time that I made it through all that. Truth is she just cant have her phone with her at the gym.
Ok games suck today so gonna nap and study. Really cant wait to start bulking. I love eating plus I think my recovery, energy and strength are going bounce up. Goal is to get so big I can cut on 4000 caloriesā¦honestly I am cutting on 3200-3500 so not too far off.
Lower
Squats
1@500-540-570
Deads
5x1@500
Double Overhand Deads
3x5@345
Lunge Machine
Leg Press
Ham Curl
Adductor
Quad X
I feel like I did more, this took over 2 hours. I had a lot of fun. Squat 570 was slow but I was actually a little sore in my quads and had dead legs this morning so I guess we call that a fatigued single which for right now I will take.
Lard Ass: Yea so despite looking what I think is pretty good even in my abs my waist is still pretty big in the morning (95cm) but my belt for Squats started on the 4.5 hole which I think is a PR for this offseason.
Redefining Normal: I think I got caught up in the CNS fatigue hoopla and Peaking BS and I forgot to just be strong. So I have designed my program to get me re-acclimated with heavy weights and frequently. Lets see how this goes, I am excited though.
OK need a nap, then adult nap and then maybe I hit the gym for abs or the hot tubā¦ooooo the hot tub!
CARBS BABY CARBS!!! Decided to do a refeed (that i didnt need physically) and give my bulk diet a trial run. The calories and macros line up pretty close but instead of Dextrose it was Oats to make up those calories and still this was pretty easy to eat. I am finishing Meal #6 and think I will want a snack after this.
4180cals / 198p / 770c / 37f / 56 fiber
Carbs were 200g Oats, 500g White Rice (raw), 1.1kg Potatoes, 600g papaya.
Honestly the way Potatoes work in me you could call that ~800 cals in Potatoes closer to 400. Either way it felt good to eat.
Workout #1: Back
Dumbell Rows
Yates Row
Unilateral CG Row
Hammer Lat
Banded Ws
Was kind of out of it mentally for this but the pump was real.
Workout #2: Easy Peasy
Pullups
Hammer Curls
EZ Bar Curls
Double Crunches
Oblique Side Bends
Calf Raises
Got some work in but still just kind of a weird day.
I am going to cut back on ab training. My waist is bigger then I feel it should be and Abs are the one thing I have really stepped up. It could also just be test bloat.
OK watching a Turkish Soap opera dubbed over in spanish with mi Suegra and Wifey. Mi suegra is laughing her butt off. She loves this stuff.
LOL Scratch all that. Bench went shit and was a terrible workout until I accepted it would be a terrible workout then I got a pretty good pump. Right delt kept pinching so I worked around it. I am hoping I can get it healthy then comp bench once a week and the other will be a variation.
āBenchā
Attempt Comp Bench
Attempt Incline Bench
Attempt Dum OHP
Attempt Dum Press
Accept Fate
Pec Dec
Tricep Pushdown
Tricep Machine
Lateral Raise
Crunches
Calf and Hip Stretches
I know my new program going forward. It repeats every week so I dont have to worry about a shit performance when it counts. I am also adjusting my split so that the 3 Least important workouts land on Saturday, Sunday and Monday. Also the PM workouts line up a little better as well for when I push it. Currently fighting off Bench depression so not sure what mode I will be in next week.
I am feeling like a bulk which should help fix that delt and my eating disorder.
EATING DISORDER FIXED!!ā¦or surrendered to is more accurate. We lean bulking again. 2 Weeks full fk it dont be a punk ass mode because I got chubby. I assume I will be invited to a pool party with 10 hour notice on the last day of this bulk so that will be fun explaining what happened. 4k Calories to start, all cleanā¦to start. I only have one meal left, its my smallest meal and I am hungry (just finished meal #6) and this is one of my easiest training day. So calories might get bumped.
Workout One: Boobies
Incline Press
Pec Dec
Dum OHP (not really)
Dips (HEY these went well)
Cable Fly
Flat Bench Spoto ish (meh)
Did what ever I could get done with out pushing my delt backwards. It feels like it might heal. I did get a pretty good Boobie pump though.
Meal #3 (shake)
Meal #4
Nap
Meal #5
Workout Two: Post Delts and Triceps
Hammer Lat
Barbell High Row
Lateral Raise
Rev Cable Pull/Fly
Unilateral Cable Tricep Extension
Rev Grip EZ Pressdown
Unilateral Tricep Machine
2nd workout was a bit better. Good pump, tried some new post delt exercises and techniques. The techniques I think work, the exercises not as much a fan of.
Got a ton of work done today too. I feel super productive. So now I am going to try not to eat and chill with wifey.
