Shoulder’s feeling a bit taxed so I went lighter on the overhead work today
Close Grip Bench
210x10
205x10
200x10
195x10
190x10
Overhead Press
135x10
135x10
135x10
Behind the Neck Press
115x10
115x10
115x10
Close Grip Row
210x10
205x10
200x10
195x10
190x10
Yates Row
135x10
135x10
135x10
Barbell Shrug
115x10
115x10
115x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
Deadlift
155x10
155x10
155x10
155x10
155x10
Squat
155x10
155x10
155x10
155x10
155x10
155x10
155x10
155x10
155x10
155x10
Good Morning
155x10
155x10
155x10
155x10
155x10
155x10
155x10
155x10
155x10
155x10
+Abs, cardio
Overhead Press
135x10
135x10
135x10
135x10
135x10
Close Grip Bench
190x10
190x10
190x10
190x10
190x10
Behind the Neck Press
115x10
115x10
115x10
Yates Row
135x10
135x10
135x10
135x10
135x10
Close Grip Row
190x10
190x10
190x10
190x10
190x10
Barbell Shrug
115x10
115x10
115x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
I’m going to be adding some cardio on Sundays both for general health and because I’m at a bit of a plateau weight-wise (mid to high 230s) which I think is due to needing to go light on leg days. I figure that since I’m still working with around 1 plate on squats, deadlifts and good mornings that adding some walking in won’t be too hard to adapt to.
Today was 40 minutes on a treadmill at a slight incline.
Snatch Grip Rack Pulls
285x10
285x10
285x10
285x10
285x10
Squat
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
Good Morning
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
+Abs, cardio
Close Grip Bench
215x10
210x10
205x10
200x10
195x10
190x10
185x10
185x10
Overhead Press
135x15
135x15
135x15
135x15
Close Grip Row
215x10
210x10
205x10
200x10
195x10
190x10
185x10
185x10
Yates Row
135x15
135x15
135x15
135x15
+EZ bar overhead tricep extensions, curls, rotator cuffs
Squat
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
Good Morning
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
+Abs, cardio
What’s up man!? Seems you’ve dropped the weight a good bit? What’s up? Also, it’s time for your annual physique update, please and thank you.
Hey man, I weighed myself at 234.6 this morning but didn’t get a picture of the progress and decided to make tonight a refeed/cheat day since I haven’t had one of those for about a month at this point. Cut’s been pretty decent if a bit slower than 1lb/week, and I think my performance has held up decently.
Here’s the graph myfitnesspal gives me for the past few months
Close Grip Bench
215x10
210x10
205x10
205x10
205x10
Overhead Press
135x10
135x10
135x10
Behind the Neck Press
115x10
115x10
115x10
Close Grip Row
215x10
210x10
205x10
205x10
205x10
Yates Row
135x10
135x10
135x10
Barbell Shrug
115x10
115x10
115x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
Deadlift
165x10
165x10
165x10
165x10
165x10
Squat
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
Good Morning
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
165x10
+Abs, cardio
Overhead Press
140x10
140x10
140x10
140x10
140x10
Close Grip Bench
195x10
195x10
195x10
195x10
195x10
Behind the Neck Press
95x10
95x10
95x10
Yates Row
140x10
140x10
140x10
140x10
140x10
Close Grip Row
195x10
195x10
195x10
195x10
195x10
Barbell Shrug
95x10
95x10
95x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
Yesterday was 30 minutes of light cardio
Today:
Snatch Grip Deadlift
295x10
295x10
295x10
295x10
295x10
Squat
175x10
^Felt a minor tweak so I went lighter
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
Good Morning
175x10
175x10
175x10
175x10
175x10
175x10
175x10
175x10
175x10
175x10
+Abs, cardio
still killing it I see. That high volume still working for you?
Haha thanks man, for my current goal of losing weight I definitely feel the high volume is letting me burn a decent amount of calories. From a strength perspective, I think I may have to lower the number of working sets again soon because of the minor injuries I keep running into which I think may be from overuse, but I don’t know when that’ll be happening lol
Yeah weight loss is my goal right now too which sucks. I really just want to get stronger but I can’t be lugging around all this fat.
Yeah that struggle is real for sure lol, usually when I go back to maintenance or surplus calories after a cut I find the strength comes back pretty quickly. It’s definitely more boring to train in a deficit though since you can’t push the lifts as much though
Yesterday:
Close Grip Bench
220x10
215x10
210x10
205x10
200x10
195x10
190x10
185x10
Overhead Press
140x15
140x15
140x15
140x15
Close Grip Row
220x10
215x10
210x10
205x10
200x10
195x10
190x10
185x10
Yates Row
140x15
140x15
140x15
140x15
+EZ bar overhead tricep extensions, curls, rotator cuffs
Today:
Squat
175x10
175x10
175x10
175x10
175x10
175x10
175x10
175x10
175x10
175x10
Good Morning
175x10
175x10
175x10
175x10
175x10
175x10
175x10
175x10
175x10
175x10
+Abs, cardio
Yeah my lifts are crawling back to where they were so I feel that.
Close Grip Bench
220x10
215x10
210x10
205x10
200x10
Overhead Press
140x10
140x10
140x10
Behind the Neck Press
120x10
120x10
120x10
Close Grip Row
220x10
215x10
210x10
205x10
200x10
Yates Row
140x10
140x10
140x10
Barbell Shrug
120x10
120x10
120x10
+EZ bar overhead tricep extensions, curls, rotator cuffs
