OUTSHINED Log

Training Logs
1

Hi guys,

Wanted to do this for a while to keep me accountable for training diet etc. Lurked for a while, never been interested in contributing, but the forum has helped me learn, and entertained me.

Info:
22 y/o
~5"8
~80kg/176lbs

Currently cutting, have been for a while, with main goal of hitting 8-10% bf for a holiday in July. Ive bulked up to 105kg/230lbs when I was 19, I put on a heap of size, and what you might call a good base, but in the end I was what I would call now a fat fuck. I leaned out to 13% for a previous holiday pretty well. I bulked up again after that and put a fair bit of fat back on, but nowhere near as much as before. Im now coming down from 93kg/205lbs and wanna be a lot tighter for my july trip.

I use a kinda IF/pulse fast dieting scheme, not really either I guess, but the main goal of being depleting glycogen over a few days, carbing up over a meal that honestly keeps me sane, and then having ppl in the gym wonder how I go from looking angry and flat one day to pumped as shit, and still angry the next haha. Tbh im eating pretty much sweet fuck all this diet, protein probs moderate maybs 1g/lb of approximate LEAN mass, carbs low, fat low-moderate. Honestly, if I saw someone else eating the way I did on a daily basis i’d say they are starving themselves, but its my carb up/big meal every 3-4 days or so that I believe stop me from losing muscle.

I train pretty high volume & high frequency, hitting most things twice a week.
M: Chest, delts, triceps
T: Back
W: Arms
Th: Legs (yeah once a week, was twice in the past but had to drop to one)
F: Chest, delts, triceps
Sat: Back (and bi’s if im going out and training at night haha)
Sun: Maybs cardio/ catchup if ive skipped any days

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Nowish. Around 175, havent weighed myself in a while, or had bf% done but will soon.
Mad hate for fat that remians.

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I know I cant pose for shit, so excuse that. I will post wheels in the future too, theyre average I guess just so no one expects ebomb wheels.

Just so no one thinks im lean, heres a current-ish front pic. Still holding more fat than I want to but got 40 days left of intense diet.

4

26/5

Back
Wide grip lat-pulldowns:
70x20, 110x15, 165x15, 190x12, 200x10, 220x8?, 190x10

CG lat-pulldowns:
165x12, 176x12,10,8

Did a bunch of pullups after this with varying grips, main focus was feeling them contract and work through the op 3/4 ROM. did about 30-40 reps total.

After the pullups, I did a bunch of pullovers with light weight too, and some rope pullover/pull down type things.

BB rows:
130x20, 175x15, 220x12,12, 175x15
Really focused on squeezing lats with these. Have done these with upper back focus before.

T-Bar rows: using 10kg plates (22’s?)
2px20, 4px20, 6px18, 7px15
Really focused on upper/ middle back squeeze here.

Machine rows: one armed, like DB row
100x12, 120x12, 140x10, 155x8
Slow negative, squeezed at contraction. Felt these lots in low lats. very nice

Rack pulls:
220x12, 310x8, 8, 12(straps)
I can rack pull much heavier, but im trying to work on grip too, esp. difficult with the gyms fat bars and my girly non-labour hands. Squeezed every rep at top, focus being upper/mid back.

Smith shrugs:
130x12, 175x12, 265x10, 330x10
Squeezed all with second hold at top, then a drop set just throwing weight around like a retard.

Normally I would do 20 mins or so ss cardio but I was tired, had work all day and plan on doing some tomorrow morning anyway to fully deplete for carb up tomorrow night.

Also, I dont normally use imperial measurement so idk what accepted conversions really are but these are close enough numbers I think.

5

27/5

Super light leg work, abs, cardio

Lying hamstring curls - worked up to 120x12
All squeezed, all controlled. Ive always been super crappy at this exercise, gonnakeep hitting it and playing with set up til I find one I like, still got a pump tho.

Leg extensions - worked up to 130x15
All squeezed.

Did some bodyweight squats, looked like a retard, but did them to work on depth and form because somethings been off when working up to heavy work sets lately.

Calf raises on leg press - 2pps (+150 sled)x30x5
supersetted this with situps, crunches, bodyweight standing calf raises, nothing taxing.

20 mins ss cardio

Ate like a healthy pig at night haha.

Back soon, will post workout and more pics after.

6

28/5

Chest/Delt/Tri

Loong workout today, due to bad sleep, bit thrown by having the day off today and training at an actual good time. Didnt bring it 100% but was a deece workout.

Low incline DB press:
45x12, 65x12, 80x10, 90x8, 97(idk-44kg?)x7, 90x6
All squeezed with decent stretch, last set very controlled and slow

Flat BB bench:
130x12, 175x12, 210x6, 220x6, 175x10
Again all squeezed, controlled reps

Neutral grip flat DB press:
Worked up to 80x10
Squeeze etc.

Low incline DB flyes:
45x12, 53(24 kg)x10, 60x8, 45x15
These were absolutely shit, still squeezed well, got a good stretch but my shoulders were fucked from saturday for some reason.

Did some high&low cable flyes, kept tension on chest with squeeze, avoided as much front delt involvement as possible.

One arm lateral raises:
17.5, 22, 26.5, 30 allx15 each arm
V. good pump, no shoulder pain
40x10 strict, 10 partials

B/O rear delt raises:
Worked up to 26.5x15
Squeezed as many as I could, probs cheated on a few last reps

Rear delt pec dec:
Worked up to 120x20
V. strict, focused on contraction on every rep.

Wish my delts stayed loking that pumped all the time haha.

Did 20 mins ss cardio.

Will get bf% done on 5/6 and weight myself too.

Praying for 12-13%

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Hairy legs
My quads very much overpower my hams, so next bulk hams will be hit 2x a week. As they are shite atm I wont bother posting them.