Thanks mate.You too…
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REPETITION EFFORT UPPER (Cycle 11 Deload)
1 cycle of:
Band pull aparts x 75
Cable pushdowns x 15 kg x 75
Ohp
I was planning on doing just some light rep stuff but even before I got in to the gym I wanted to put something heavy on my hands.So I did
20 kg x 10
30 kg x 5
40 kg x 1
50 kg x 1
60 kg x 5 It might have been 6,I dunno.The guy I asked started filming late so not sure,Although I think it was 5.Still super happy about how this went.Mark my words by March I’ll be doing this weight for 8-10 reps
Barbell row
20 kg x many
60 kg x 20 x 3
Weird forearm cable holds
A ton
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MAX EFFORT UPPER (Cycle 12 Week 1)
3 cycles of:
Band pull aparts x 25
Cable pushdowns x 15 kg on the first set,20 kg on the other 2 x 25
Pin Z press (9)
20 kg x 10
30 kg x 5
40 kg x 1
50 kg x 1
60 kg x 1
65 kg x 1
67.5 kg x 1 Super satisfied with this one.I stopped there cause leaving some in the tank(or at least so I think) puts me in a way better place for next time I do this variation than pushing through a super hard rep
Standing close grip ohp
20 kg x 10
40 kg x 3
45 kg x 5 x 3 Oh gawd how easy that was
Floor barbell extensions
20 kg x 6
40 kg x 6
45 kg x 10 Huge pr there.Doing extensions with 1 plate per side was always a feat of strength to me,so it’s exciting to see these going up
Barbell row
Original plan was to do meadows but stupid me forgot straps home
20 kg x 30
60 kg x 5
80 kg x 5
100 kg x 5 I couldn’t believe how easy that was
110 kg x 6 with a lot of cheating,but still a pr
Here happened one of the most cringe worthy things that have happened at the gym to me.A guy asked my if I’d be over soon with the rack,so I offered to pick the barbell from the floor.I was doing rows after all.He replied ‘‘Oh great since you do rows pick it from the floor’’ and proceeded to put a barbell with 30 kg/66 lbs on the rack AND DO CURLS.I had to move further cause I couldn’t help laughing
Rope curls
15 kg x 33 x 2
10 kg x 34
V grip high cable forearm curls
…
Neck curls
Bw x 20
10 kg x 10
20 kg x 50
Bw x 100
Also,since I’ve decided to make this log a bit more personal,here’s a pic of my dog cause,why not?
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I’m starting to learn to do this.
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Looking back at my squat progress,I very rarely grinded out a rep to the point where I couldn’t add 5 more pounds.So I try to impliment that to my ohp too.Although for upper body lifts is kinda harder cause a 5 pound jump on the ohp or the bench could be double the percentage of a 5 pound squat jump
Mini home workout
I’ll work them back in again and see how that goes
Pushups
Bw x 25,15,10
Band pull aparts
Band x 33,33,34
Band leg curls
Band x 50 x 2
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MAX EFFORT LOWER (Cycle 12 Week 1)
3 cycles of:
Plank x bw x 30 seconds
Reverse hyper x bw x 25
Low bar squat
20 kg x 10
20 kg + 2 bands per side x 5
60 kg + 2 bands per side x 1
100 kg + 2 bands per side x 1
120 kg + 2 bands per side x 1
140 kg + 2 bands per side x 1
152.5 kg + 2 bands per side x 1 2.5 kg pr..I didn’t get tight,so hips shot back a bit.Definitely not as bad as it used to be but it still needs improvement
Front paused squats
20 kg x 5
60 kg x 3
90 kg x 3 x 3 This movement is so hard
Deadlift
20 kg x 5
60 kg x 3
100 kg x 1
140 kg x 1
160 kg x 1
180 kg x 1 This was amazing considering that I haven’t pulled for 8 months or so and I was fatigued
@MarkKO @BOTSLAYER I summon thy.Any comments on my pull?(I know that I had soft knees,but still,any comments on that too will be appriciated)
Barbell shrugs
60 kg x 20
100 kg x 6
140 kg x 5
180 kg x 5
200 kg x 5
Band good morning
Band x 50
Band ab pulldowns
Band x 130 total reps
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Not a lot wrong with that. To fix the knees, drive your hips through instead of leaning back. Think ‘fuck the bar’ or twist your toes out as you lock out.
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Keep on working on the start position it’s the most important thing with deadlifts.
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I see a couple things going wrong but I think they will all be mostly fixed by flattening your back out before beginning the lift.
Using the bar as an anchor do a back extension to pull your hips into the bar (flatten that back).
-The bar rolled into you before it moved up (you were too far away and when you pull yourself into the bar you will pull the bar into an optimal starting position regardless of where you stood to begin with).
-Your shoulders were just out there not pulled into your sides and I think once again when you flatten your back your shoulders will naturally come down some, you should also pull them into their sides as well.
To my limited understanding:
The shoulder cue is most commonly known as “engage the lats”, which I hate that cue name because the reason to “engage the lats” is actually to bring the shoulders down and into your sides both shortening the ROM and keeping more weight behind the bar to make lock out easier. I personally do not think the lats do much more than stabilize in the deadlift which they do by themselves as soon as you start to lift something heavy so a better name for this cue IMO is to “tuck the shoulders” or something of that nature.
This pic shows as you take your breath the back is already rounded and it doesnt flatten before starting the lift.
2nd is of you setting the bar down. I showed this because when you set the bar down maintain the spine you achieved at lockout to both stay a little safer but more importantly build those core stabilizers for future lifts.
Even if as soon as you pull on that bar with 180kg your back goes right back to being rounded the rest of your cues should still be set and that will once again make lock out easier.
I would like to add you pulled 180kg with no set up 
the sky will be your limit!!
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Thanks for the detailed response fam
I agree with everything you said.After watching the video again and again I think another issue I had was that I putted my weight on the middle to front of my foot.That’s why lockout was a bit out of possition
The sad face made me choke on my burger.Lol
As for the weight,yeah,I was happily surprised considering I wasn’t fresh.Considering the speed I think 5 plates could go down in the next 4-6 months(maybe I had to be fresh though)
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Mini workout
Pushups
Bw x 40,10
Band pull aparts
Band x 50 x 2
Band leg curls
Band x 100
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REPETITION EFFORT UPPER (Cycle 12 Week 1)
2 cycles of:
Band pull aparts x 50
Cable pushdowns x 10 kg x 50
Ohp
20 kg x 10
30 kg x 5
40 kg x 1
45 kg x 16 Suuuuper happy about this one.Stupid me just letted the bar drop in some reps and hurt my rotators
30 kg x 10,8
Smith incline(38 degrees)
10 kg x 10
30 kg x 12
20 kg x 12 x 2
Wide grip barbell shrugs
20 kg x 20
60 kg x 20,20,15
Band pushdowns
Band x 50 reps
Wrist V grip band curls
Band x 100 total reps
Hammer curls ss with band rows to neck
6 kg x 20 x 3 ss with band x 20 x 3
Neck curls
Bw x 150 reps
@Yogi1 I’ll need your bodybuilding wisdom here
I plan on dropping some weight,and I’d like to know how many pounds would it take to be at the 12-15 % range.I guess I’m at 20 % bf at 95 kg/210 lbs so I’d aim for a 10-15 pounds loss on the short run,followed by a pause due to holidays,How does that sound?
Any other bbing friend’s welcome to jump in ans share his wisdom too
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Did some light squats,then dumb me decided to max out on deadlifts.I reached 200 kg,grabbed it too narrow,barely moved it,immediately grabbed it wider,moved it till above the knee,missed it
Gotta reset my goals and come up with a plan
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as I’m sure you probably expect - it’s impossible to say.
The one thing I do always advise people of is be prepared to have to lose MUCH more than you think you’re going to have to to get seriously ripped.
But remember that your weight is just a number. Your physique and your strength are much more important, so being happy with them is what counts.
You’ve got a good base though, dude. I’m sure you’ll look awesome when you lean up.
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Wow,I actually thought I looked skinny in those pics(well,with little muscle,not little fat).Thanks for the ego boost Yog.I surely need to lose way more that 10 pounds to see abs,but loosing 10 or so and then going into recomp mode is a good start imo
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heh, well I’m not in the habit of boosting people’s egos undeservedly.
Remember I come from the school of thought that all you need to look good nekkid is a reasonable level of muscle mass and be lean.
Think about the current crop of action film stars just now. Guys like Chris Evans, the dude who plays Thor (Hemsworth?), Ryan Reynolds, Jason Statham, Brad Pitt (not so much now but in the days of Fight Club and Snatch). These guys all have (or had) amazing physiques, but they’re not walking around at like 210-220. They’re all ranging from probably about 160-180, maybe a little more for Reynolds because he’s so tall, but you see my point, I’m sure. These dudes aren’t bodybuilder hyooge but they’re lean enough to look awesome and sufficient attention has been paid to game-changer bodyparts like rear delts, upper chest, long head of the triceps, etc.
That, to me, is the ultimate physique. Big enough that you look in shape wearing clothes, lean enough that girls die from dehydration when you take your shirt off, but not so big that folk think “that dude’s on steroids” rather than “that dude’s in shape.”
(Of course you can be like me and try and use steroids to cheat your way towards getting that, but I digress.)
So in sum: get lean. It rocks.
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Maybe I will Yogi,maybe I will
Seriously though,time for a leaner sexier version of stronkfak
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I was with you up to this point. I doubt I’ll ever use steroids but I want to get as big as I can and be reasonably lean with or without.
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