Deadlift
5x5x110kg Threw on the belt for the last two sets of these as I was supersetting with DB rows and my back was giving out to me. Core/bracing is definitely a deadlift weak point because the last two sets flew up like nobody’s business.
Yeah it could be worse for sure. It would be better had I not had a wedding and a Dublin weekend in the same month but whatchagonnado.
Think it’s too little too late for any kind of reasonable T-ransformation but I was never massively bothered about that. Strong potential to not be fat for Vegas at the end of the summer though!
Up to 213.9 this morning because of @Irishman92 jinxing me. Also overslept, so great start to the weekend!
Workout
Warmup
Brisk walk to the gym Running late and with no heavy sets today I skipped the usual routine. Deadlifts definitely felt worse for it, though. Maybe if I continue not warming up I can concentric leg press 700lbs.
Deadlifts
5x100kg
5x105kg
5x110kg
Press
5x5x40kg
Assistance
5x10 DB rows @ 37.5kg
3x10 incline DB press @ 17.5kg
3x8 split squats (each leg) w/10kg
Diet
Pre-workout
Cereal
Post-workout
Shake
Lunch
Unknown, think colleagues and I are heading out. Sandwich or salad I imagine.
Dinner
Out with Herself today at some seafood place. They have a thing called “The Sea Bed” which looks like a big pile of fish and shellfish and I think that will do nicely.
Yesterday was a write-off/disaster of a day in which I overslept and it went downhill from there. Shit happens. Was 213.6 yesterday, 212.5 today. The goal of being sub-200 by June seems to be thoroughly missed but hopefully I can at least be closer/as close to 200 than 210.
Running a day behind on the workouts now but hey at least I got a rest day out of it.
Workout
Warmup
Flexible Five
150 pullaparts
75 dislocates
Glute drills
Pretty sore/tired today which I guess makes sense given the frequency of movements as well as the caloric deficit. Speaking of which, 213.1 this morning.
Assistance
5x5 chinups
50 tricep extensions
50 EZ bar curls Chins were hard today. Skipped ab stuff like a little bitch, but more for time constraints and someone using the cable machine than overall bitchiness.
Up to 214.1 for whatever weird reason. Let’s say I put on a few lbs of muscle.
Workout
Warmup
Flexible Five
150 pullaparts
75 dislocates
Glute drills
Deadlifts
5x5x110kg
Press
5x40kg
5x42.5kg
5x45kg
Assistance
3x10 DB rows @ 40kg Grip started going pretty badly here so switched up for the last two sets.
2x10 cable rows @ 65kg
50 incline DB bench @ 17.5kg
25 Bulgarian split squats w/10kg DBs each hand
What a disgusting turn of events that it’s only Thursday. 212.8lbs this morning.
Workout
Warmup
Flexible Five
150 pullaparts
75 dislocates
Glute drills
Squats
5x5x80kg
Bench
5x60kg
5x62.5kg
5x65kg
Assistance
5x5 chinups @ BW
50 tricep extensions @ 20kg
50 EZ curls @ 17.5kg
50 cable crunches @ 60kg Chins are suffering, but with heavy rows twice a week I suppose that’s not surprising.
Hit 214.0 today which is weird; shouldn’t have much weekend bloat to speak off as I was around 2,500kcal Sat/Sun. Will see what happens this week.
Changing up diet a bit as my protein has been on the low-but-sufficient side as opposed to the excessive side and I’ve been feeling a lot more sore and beaten up. May be unrelated but I’m upping protein to see what happens.
Not all bad though as I’ve noticed significant core strength improvement as a result of reasonably heavy squats/deads 4x a week plus bi-weekly cable crunches.
For this cycle, I’m backing off the heavy rows and upping the volume of vertical pulls. I’ll also swap out incline DB bench for DB flies to keep some extra chest work without knackering my tris/delts pre-press.
Workout
Warmup
Flexible Five
150 pullaparts
75 dislocates
Glute drills
Exactly 212.0 today. Super tired. Got blackout blinds for the bedroom so I’m no longer being woken up at 5am by sunlight but now at 6am by a blaring alarm. Each has pros and cons.
Every rep was awful today but it got done.
Workout
Warmup
Squats, few movements The area I warm up in was rammed today. It’s a small gym.