Sleep was alright, woke up early. Mornings are probably no longer gonna be fun as the exam date approaches. Onwards to training.
Close grip bench: 45kgs x 12, 5 sets, last set 15
Low row: 20kgs x 12, 4 sets, last set 17
Arms
Conditioning was SLDLs(82.5kgs for 2 reps) supersetted with goblet squats(17.5kgs for 5 reps). 15 rounds in 11:09, which is also a PR
Notes:
- Close grip felt fine, great tricep burn.
- Felt lazy on the rows, did a small cluster set to get some extra stress
- New PR on reverse curls, 20kgs for 24. Feels good to still hit PRs on those at the end of a cut.
- Conditioning felt awful, did not want to do it one bit. Wanted to quit from set 1, but gutted out a nice PR.
- Next week I’m back to bulking and gaining, program will be SBS hyperthrophy and food will be plentiful. Can’t wait.
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I got stung by a bee yesterday, on my second toe(? english is weird, why is there one word for all the toes). Took me almost an hour to take out the stinger because I am not a smart person. It meant my walking was a bit janky, and I couldnt really put pressure on it. Anyway, training today.
strict press
45kgx x 3
45kgs x 4
45kgs x 5
45kgs x 6, then 3, 2, 1,
40kgs x 4, then 2, 1,
30kgs x 6, then 4,3,2,2
Good mornings
60kgs x 5 superset with dips matching the reps
60kgs x 6,
60kgs x 10
Arms and abs
Notable PR, 12.5kgs dumbells for 23 reps on hammer curls
Notes:
- Decided to steal @T3hPwnisher zeno squats and apply it to pressing. Ended up being surprisingly fun and some good work.
- Feels good to do some good mornings again, felt solid. Dips were a bit rough, can’t wait to work on them in my bulk again.
- Curls continue to surprise me, but I’ll take it.
- No conditioning today, felt a lot of ennui and boredom coming into this workout, but thats simply the nature of being at the end of a cut with all the cool PRs out of the way. Bulk starts next week, very excited to start gaining again.
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I saw my friend doing some clean and presses yesterady, which put a bad idea in my head. I brought back the 100 reps of clean and presses in 20 minutes back, which as expected, was a terrible idea.
Ended up finishing it in 20:57, which was a bit slow, but also a solid PR regardless. Weight was 40kgs.
Finished off with some arm work.
Some notes:
- Came into this workout with no hype, morning workout, very casual. This was not a full hype send it, just a baseline.
- I’m also at the end of my cut, so overall fatigue is pretty high.
- Plan was 2 sets of 5 to start, then 30 sets of 3 to get the rest.
- Half of my foot is a bit swollen from the bee sting, but thankfully no real functionality loss.
- I wanted to quit third of a way through. I was utterly exhausted by mid point, and wanted to quit after each set. This made it a slog to get through.
- Ended up with a blister on my finger, and some scraped skin on my thumb.
- Due to the scraped skin on my thumb, I had switch my grip to thumbless for my left hand and full grip for my right. Yes this is very much stupid, but it stopped the scrape from getting worse.
- Headband was absolutely clutch, stopped a lot of sweat from messing with me.
- At the end I stopped the timer then fell to the ground trying not to die. Took me about 10 minutes before I felt somewhat human again.
- Tasted iron for the first few minutes afterwards, then a cough for the next half an hour.
- Had to use both hands to put the 10kg bumper plates back, because it just wasn’t gonna happen with one hand.
- This remains a horrible idea of a workout that I don’t want to do ever again, but I’ll probably do it again at some point.
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Run day. 8km in 52:14, which I think is some sort of a PR. Still a bit unsure about smart watch times, but i’ll take it. Was supposed to be a 5-6km run, but ended up going for 7, then pushed the 8th km for the sub 6 min pace. I am stupid. The last km set my lungs on fire. Was very worth it tho.
Today will be booze day, which means tomorrow is gonna be fun with sandbags. I really do feel like I’ve really started hitting my stride this cut, both in training and life. Feels nice.
Spent about half the day yesterday drinking, learned a lot “valuable” wisdom from married men, got home late(for me) then tried to sleep. Yea it wasn’t happening. Slept a couple of crappy hours, woke up early, had about half my usual breakfast. Game on.
Sandbag to shoulder, 5 sets, went 1-1-2-2-5(big PR)
Sandbag shoulder carry, 2 sets of 2 laps.
Sandbag carries, 4 sets of 2 laps.
Burnout carry.
Notes:
- For some reason everyone wanted to talk to me during training, which really started to get annoying, since I’m having a hard time talking when I’m trying to yeet a bloody sandbag over my shoulder.
- Focus on really trying to explode and yeet it, and it seemed to pay off.
- Sandbag shoulder carries just suck. Really smashes obliques too.
- Sandbag carries were pretty nice, really light up my forearms.
- Burnout carry was rought, switch to shoulder carry halfway through to get some time to recover my forearms, then finished off with another couple of laps. Exhausted, dripping sweat.
- Results are, bruise on right bicep, some scratches on my shoulder, and some tender skin on my right hand. Ouchie.
Some life updates first, passed my final university class. All thats left now is to write and defend my thesis, which will be in september. I’ll chalk that up as a life win. Anyway, bulk starts today, so onto training.
Squats:
77.5kg x 10
77.5kg x 10
77.5kg x 10
77.5kg x 7, 5
Behind the neck press
32.5kg x 12
32.5kg x 12
32.5kg x 12
32.5kg x 12, 3
Arms and abs
Notes:
- Was supposed to hit 12 on the final set, hit 7 then when i reached the bottom I couldn’t get up again. So I stripped the weights, reracked, added weights again and hit a 5. I was going to finish with a win.
- Got a quad pump so bad that sitting down hurt like hell. Did not expect that.
- On BtN press hit a wall, push pressed the last 3 reps. Not quite supposed to, but suck it.
- Arms and abs are staying, goal for the bulk is to grow the guns.
- Work tomorrow, heat is going up again. Gonna be fun.
Congrats on the life PR AND on starting the gain train!
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Woke up tired as hell and was falling asleep at work. That basically sums up today.
Flat bench:
57.5kg x 10
57.5kg x 10
57.5kg x 10
57.5kg x 12
supetset with low rows
25kg x 10
25kg x 10
25kg x 10
25kg x 14
Front squat
45kg x 12
45kg x 12
45kg x 12
45kg x 16
Arms and abs
Notes:
- Bench felt surprisingly solid, but I’ll attribute that to the afternoon workout. PR set was as expected.
- Low rows were surprising, still thinking of lowering the weight and just going full MMC.
- Original weight was supposed to be 50kgs, but I saw that and went “no way”. My quads are in agony from yesterday, 50kgs for sets of 12 was not gonna happen.
- On that note, they felt jank as hell, but by second set I found some sort of a groove and did it my usual style of no rest at top. Absolutely sucked, my quads were in agony. Actually, everything was in agony.
- AMRAP was surprising, glad I got the extra rep.
- PR on dumbell hammer curls again, 12.5kg for 25. Was aiming for 20, so this is quite awesome.
- Was positively drenched by the end with sweat coming in my eyes. It’s getting real hot
Slept decently well, but woke up still thrashed. My quads are positively destroyed, and bending my legs hurts to the point of making grimaces. But I finally have a day off, so morning training.
Stiff legged deadlift
80kg x 10
80kg x 10
80kg x 10
80kg x 15
Close grip bench press superset with machine row
52.5 kg x 12, 25kgs x 12(per hand)
52.5 kg x 12, 25kgs x 12(per hand)
52.5 kg x 12, 25kgs x 12(per hand)
52.5 kg x 15, 25kgs x 16(per hand)
Arms and abs
Notes:
- My biggest issue was actually bending over to set up. Other than that moved well. Not quite on the last set, but the PR was at the end of a bulk, without 3 sets of 10 before it. So I’ll take it.
- That last set definitely emptied the tank, felt delirious and out of it for awhile after it. To be fair I think it’s a mix of high heat and not enough food and hydration thingies, as I’ve been feeling worn down in day to day stuff as well. Gonna add more food and some hydration/sports drinks, see if that helps.
- Close grip felt solid, nice surprise on the final set.
- Went a bit lighter on rows and tried to focus on lats, felt solid.
- Another PR on reverse curls, 20kgs for 26, which is more than I did before and I did it with a thumbless grip.
- Gonna start adding more food today, then next month probably buy more protein and add an extra shake.
- I’ve also realized I’m starting to look pretty damn good, which is a nice surprise. Took awhile.
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Sleep was decent, got woken up early by a storm tho. Less fun, but it did mean the temperature will be lower today. Yesterdays plan of adding some rehydration mix plus more food paid off tho, felt better today. Not quite firing on all cylinders fine, but a definite improvement over yesterday. Anyway, workout today.
strict press
35kg x 10
35kg x 10
35kg x 10
35kg x 12
superset with dumbell rows,
27.5kg x 10
27.5kg x 10
27.5kg x 10
27.5kg x 15
Good morning
45kg x 12
45kg x 12
45kg x 12
45kg x 20
Dips superset with assisted pull ups+
bw x 8, 67.5kg on assisted pull up machine, NG
bw x 10, 72kg on pull ups, chin up
bw x 10, 72kg on pull ups, regular pull up
Arms
Notes:
- Press felt okay, last set was rough. Proper grind
- Rows were mostly okay, but got some elbow pain in my right elbow for first 3 sets, the upper back pain for the last one. Not fun, think I might’ve pulled something or smth similar.
- Good mornings were light, but felt good. Last set really sucked and lit up my erectors, definitely excited to see where pushing them will take me.
- Dips felt a bit janky, but thats probably because i didnt do them for awhile. Felt better with each set.
- Pull ups were awful, really triggered the pain in upper back. Gonna have to see what rows I can keep doing.
- Arms felt good tho
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Work was easy and short, so was done quick. After lunch workout, didn’t want to do it, but went anyway.
Incline barbell bench,
45kg x 12
45kg x 12
45kg x 12
45kg x 16
super set with low rows,
20kg x 10
20kg x 10
20kg x 10
20kg x 14
Snatch grip deadlift
55kg x 12
55kg x 12
55kg x 12
55kg x 19
Arms and abs
Notes:
- Got a bit of shoulder pain with the bar, but went away after I added weight. Go figure.
- Focused on mind muscle connection with rows, no upper back pain.
- Snatch grip felt sucky, but showed up for the amrap. Left me dead, great exercise
- PR on reverse curls again, 25kgs x 17, very nice
Run today. 7km in 50:14, not the fastest, but in my defense I tried napping during it. It worked, kind of? Was running with eyes barely open and simply tried to run as calmly as possible. It still sucked, but felt like a unique experience.
Sandbag training.
Sandbag to shoulder, pyramid up to 4 then back down.
Sandbag shoulder carry, 2 sets of 3 laps.
Sandbag carry, 3 sets
Notes:
- the pyramid was a on the spot idea, ended up being one of those bad ideas. Worked well.
- Sandbag shoulder carry sucked, but i like the unilateral nature of it.
- 4 laps for first set, 3 laps for second and 2+1 on last set.
- Added a sandbag to shoulder after first set to get some extra training effect, worked well. Will keep doing it.
Stressful night, followed by a not great morning. Not a lot of sleep. Oh well. Training today:
Squats
80kg x 9
80kg x 9
80kg x 9
80kg x 11
BtN press
35kg x 11
35kg x 11
35kg x 11
35kg x 11
Arms and abs
Notes:
- Felt rough. Was feeling extraordinarely weak and exhausted, but I got it done. Wanted to hurt and acomplished that.
- BtN press felt hard, defo way too hard. Last set I got to 8 or 9 before I had to push pressing, so I’m gonna drop the TM for them. Squats also exhausting.
- Skipped back work, was just totally exhausted.
- Also skipped forearm work, didn’t have it in me.
- Just a rough day at the gym, should hopefully get better by the end of the week.
Another night of short sleep, followed by work. Benefits of never consuming caffeine, 80mg is enough to wake up properly. Onto training.
Flat bench:
60kg x 9
60kg x 9
60kg x 9
60kg x 13
superset with low row, weight per hand
25kg x 13
25kg x 12
25kg x 13
25kg x 17
Front squats:
47.5kg x 11
47.5kg x 11
47.5kg x 11
47.5kg x 16
Arms and abs
Notes:
- Bench felt really solid, I’m liking this setup. Rows felt good too
- Front squat felt good too, despite my knee getting janked up at work. No pain on them, so squats are not off limits, which means I can just ignore it till it gets better.
- 17 would be a PR on last set, but I once again forgot to check it. Either way 16 was solid, pump style no stopping.
- PR on hammer curls, 15kg dumbells for 20. Felt real good
- Might up the sets to 5 next week or week after that, I’ll have to see.
- SBS hyperthrophy continues to be magic
Sleep was not good again, woke up a few times during night. Atleast it was closer to 8 hours in bed today. Going into training quite tired.
SLDLs
85kg x 9
85kg x 9
85kg x 9
85kg x 14
Close grip bench superset with machine row
55kg x 11 ss 25kg x 13
55kg x 11 ss 25kg x 13
55kg x 11 ss 25kg x 13
55kg x 14 ss 25kg x 16
Arms and abs
Notes:
- Deadlifts felt fine, but quite exhausting. Wanted more on the last set, but straight up came up empty after 14. Oh well, still a solid showing.
- Close grip felt surprisingly strong, was hitting clean reps.
- Rows felt decent too
- No PRs on arms
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Actually slept well and got some rest, felt good. Next couple of days will probably be busy anyway, so felt good to get that.
Strict press superset with chest supported rows
37.5kg x 9 ss 25kg x 10
37.5kg x 9 ss 25kg x 10
37.5kg x 9 ss 25kg x 10
37.5kg x 13 ss 25kg x 15
Good mornings
47.5kg x 11
47.5kg x 11
47.5kg x 11
47.5kg x 21
Dips
bw x 12
bw x 12
bw x 12
Arms
Notes:
- Press felt strong, really felt like a lot of power. Last set was a proper grinder, those last 2 reps were RPE 10 for sure.
- Rows were with a pronated grip, felt solid.
- Last set was brutal, my hamstrings were hurting. Really liking good mornings
- Dips felt strong too, seems like I’m returning to form with them.
- Almost caught a PR on ez bar curls again, but no dice. Oh well
Sleep was short because of work, but overall not bad. Atleast work was pretty easy.
Incline bench superset with low rows
47.5kg x 11 ss 20kg x 14
47.5kg x 11 ss 20kg x 14
47.5kg x 11 ss 20kg x 14
47.5kg x 16 ss 20kg x 17
Snatch grip deadlift
57.5kg x 11
57.5kg x 11
57.5kg x 11
57.5kg x 19
Arms and abs
Notes:
- Last set felt solid, really pushed it. Incline bench felt strong in general.
- Low rows felt good too, not slowing them down.
- First set of snatch grip deads felt surprisingly strong, last set was good too, almost a PR but no dice.
- Another PR on hammer curls, 12.5kg for 27. This is getting silly
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Run today. 8km in 50:05, which is a full km at the same time as last weeks run. Decided to run around the block instead and somehow I was faster? I’m not sure either. Either way I’m really not feeling like running much these days, so I’ll see if I keep it in.
First half felt bad, second half not so bad. This makes it very annoying as once I get started I just want to keep pushing the suck until I break. I’m not quite sure how to fix that. Or if it’s worth fixing.
Sleep was rough, again. And I may have made too many plans for next week. This is gonna be fun. Anyway, onto training.
Sandbag to shoulder:
pyramid up to 5 from 2, then a triple to end it.
Sandbag shoulder carries:
2 laps, then 4 laps for a PR
Sandbag carries:
3 sets of 2 laps, then a burnout set. Sandbag to shoulder before each carry
Notes:
- These felt solid, but damn they’re draining. Felt like a truck hit me by the end.
- Sandbag shoulder carries PR was pretty neat, RPE is arm going numb lol
- Sandbag carries were rough, really lit up my forearms.