Retaliation and Goals Juggler Log

Training Training Logs
42

Week 7- Day 1

Bench press tng 120 kg (264 lbs) 1x5 ----> Matched my all time PR with this weight

Hammer cable pulldown
60 kg (132 lbs) x 20
70 kg (154 lbs) x 15
70 kg (154 lbs) x 15

Log-like bar strict standing OHP 60 kg (132 lbs) 3x12

Seated cable rows wide grip
60 kg (110 lbs) 3x12
Hammer chest press machine
1 plate x 20,17,15

Seated rear shoulder dumbbell flies 3x17

Single arm triceps cable triceps extension
3 x 20,15,12 (no rest)

Dumbbell shrugs
30 kg (66 lbs) 3x15

Progression

Bench: Will load 122.5 kg (270 lbs) if forearm agrees

OHP: Aiming for more reps with the same weight.

Notes

started the bench set with solid form and was feeling invincible until i got a sharp pain in my forearm the third rep but carried through the set since i didn’t feel it’s too serious to stop. However, i refrained from completing the 2 others sets planned for the day.

I kept negotiating with myself if i should drop the workout all together and go home rest to avoid aggravating the injury but i’m really sick of disruptions so i took the stake an continued.

Today i woke up in pain and inflamed. Not sure how bad it is but i may alter some of the lifts that bother me. For example i feel internal rotation is painful so i might swap OHP for reverse grip if it feels ok.

Morning weight:

85.1 kg (187.12 lbs)

43

Week 7- Day 2

Box squat 45 cm(18 inches)
155 kg (341 lbs) 3 sets of 4,3,3

Trap bar deadlift
150 KG (330 lbs) 3x5

Hack squat
160 kg (352 lbs) 4x8

Cable leg press (partial range to cope with my broken knees)
93 lbs (42 kg) 4x20

Reversed leg curls
60 kg (132 lbs) 3x10

Leg extension (partial ROM)
50 kg (110 lbs) 3x15

Progression

Box squat: 155 kg (341 lbs) for more reps

Sumo: 160 kg (352 lbs) 3x5

Notes

Box squat: The relentless weekly 5 kg progression came to a halt unfortunately after a 7 weeks streak. Now i had to grind to get 4 reps in the first set. I won’t increase the weight until i’m capable of doing 3x5.

I incorporated the cable leg press since i found it harmless to my knees and it will assist my recovery pumping blood to the tendons. Ditto for the leg extension. Moreover, my quads will grow bigger since now they’re clearly lagging behind since i stopped all the knee forward travel lifts for a while.

Morning weight

85.5 kg (188.1 lbs)

44

Week 7- Day 3 (Coping with my inflamed forearm)

Hammer OHP
50 kg (110 lbs) 4x 20,17,15,13

Neutral grip supported T bar
35 kg (77 lbs) 4x 25,17,15,15

close grip flat Dumbbell bench press
20 kg (44 lbs) 4× 30,25,20,20

Row cable machine (neutral grip)
50 kg (110 lbs) 4 x 20,15,15,15

Incline cable press machine
70 kg (154 lbs) 4 x 12

Lateral raises seated machine
15 kg (33 lbs) 4x20

Rope lat pushdown
40 kg (88 lbs) 4x 20,17,15,15

Single neutral grip triceps cable extension
4x 20,15,12,10 (no rest)

Notes

Forearm is still inflamed and i had to find a way to train around the pain. Tried reverse grip barbell OHP, forearm said no. Neutral grip OHP with log-like barbell, forearm disagreed. So i switched to machines to get the consent and i had to adjust my grip in a way to minimize its contribution. I got away with 1 free weight exercise though and found out neutral grip was the answer for most of the lifts.

In addition, i increased the volume and lowered the weight to make sure no sudden twists will occur and to stay relatively safe.

Was a bit frustrated but at least i’m still working out.

Morning weight

85.1 kg (187.22 lbs)

45

Week 7- Day 4

Beltless Conventional DL w/ straps top set 205 kg (451 lbs) x 4

45 cm (18") Box squat 115 kg (253 lbs) 3x10

Hammer squat machine 5.5 plates 4x10

Leg press cable machine (partial reps) 93 lbs 4x20

Leg curl 60 kg (110 lbs) 3x 12,12,10

Leg extension (partial ROM)
50 kg (110 lbs) 3 x 20

Notes

I think i shouldn’t have gone for the 4th rep in the deadlift. i almost tweaked my back. The load is getting heavy and here’s the limit of linear progression. Most likely i will be using a conjugate approach, alternating between sub maximal sumo’s one week and heavy deads the other under the condition that my back gets fully healed because i woke up with a mild pain today.

Even the box squat for reps is starting to get its toll on me and i might be swapping it for something else.

Morning weight:

85.1 kg (188.32 lbs)

46

Week 8- Day 1 Forearms says no free weights

Chest hammer press
4x20,15,15,12

Lats rope pushdown
4x20,15,15,12

CG dumbbell flat bench
4x25,22,20,17

Hammer pulldown
4x17x15x12x10

Incline cable press-Drop set

Reverse butterfly-Drop set

Single triceps rope pushdown
4 sets, no rest

Notes:

i had only 50 mins to finish the workout and it was a success. The pumps were painful and felt flames all around the shoulders area especially that i’m not used to this style of training.

It sucks that i’m not benching and pressing like i would like too but that’s life. At least i’m still able to lift. Forearm feels better but not completely recovered.

Went to the PT afterwards and had a deep lower back tissue massage.

Morning weight

84.5 kg (185.9 lbs)

47

Week 8- Day 2

Box squat 45 cm(18 inches)
157.5 kg (347 lbs) 5 sets of 2

Leg press
1 plate x 25
2 plates x 22
2.75 plates x 17
3.15 plates x 15

Hack squat
160 kg (352 lbs) 4x10

Cable leg press (partial range to cope with my broken knees)
93 lbs (42 kg) 4x22

Reversed leg curls
60 kg (132 lbs) 3x15,12,12

Leg extension (partial ROM)
60 kg (132 lbs) 3x17

Progression

Box squat: 160 kg (352 lbs) 5x2

Notes

Box squat: Since my form started to deteriorate last week, i decided to switch to a 5x2 scheme. This way i can get almost the same volume with clean reps. Only in set 4 i leaned a bit forward and used my back excessively maybe because in this particular set the unrack was a hassle and i expended more energy than usual and the bar wasn’t firmly planted on my back. Definitely these are contributing factors.

I dropped the deadlift i used to implement as second exercise, mainly because i had a deep tissue lower back massage the day before to untangle a lump of muscles that was causing me pain. I avoided extreme back activating exercises so it doesn’t reoccur.

Morning weight

85 kg (187 lbs)

48

Week 8- Day 3 Coping with my semi-healed forearm

Strict standing OHP
65 kg (143 lbs) 3x 9,8,7

Hammer cable pull down
70 kg (154 lbs) 3x15,12,10

Paused close dumbbell bench press
25 kg (55 lbs) 4×20,20,15,15

Seated cable row machine
60 kg (132 lbs) 3 x 12,10,10

Incline chest cable machine
70 kg (154 lbs) each side 3x 17

Seated rear delt dumbbell flies
3x17

Triceps Rope cable pushdown
3x15

Dumbbell shrugs
35 kg (77 lbs) 3x15

Notes

Got my forearm consent to perform the OHP and i was grateful. However, i wasn’t so lucky with the bench press so i swapped it with neutral grip dumbbells press.

On the bright side i got stronger in OHP despite the 3 weeks stoppage and the fact that my weight is decreasing.

Morning weight

84.3 kg (185.46 lbs)

49

Week 8- Day 4 Takin’ it easy on the back

Sumo DL w/ straps top set 160 kg (352 lbs) 3 x 5

Leg press
2 plates x 25
3 plates 3 x 20

Hammer squat machine 5.5 plates 4x12

Leg press cable machine (partial reps) 93 lbs 4x22

Leg curl 70 kg (110 lbs) 3x 7

Leg extension (partial ROM)
55 kg (110 lbs) 3 x 17

Notes

I feel i’m kinda wrecked. I keep bearing with my pains and potential injuries. My back is feeling 95% healthy but i’m taking no chances going heavy at the moment and the light-ish sumo decision was a wise one IMO. I also dropped the high reps box squat because the weights started to get taxing and to give my back extra rest.

Morning weight:

83.7 kg (184.14 lbs)

50

Week 9- Day 1

Close grip incline dumbbell bench press
25 kg (55 lbs) 4 x 20,17,15,15

T bar- supported
45 kg (100 lbs) 4 x 20,17,15,10

Log-like bar strict standing OHP 60 kg (132 lbs) 3x13

Rope lats pushdown
50 kg (110 lbs) 4 x 15,12,10,10

Hammer chest press machine
1.5 plate 4 x 15,12,12,10

Cable rear shoulder flies 3x15

Single arm triceps cable triceps extension
3 x 20,15,12 (no rest)

Dumbbell shrugs
30 kg (66 lbs) 3x20

Notes

Took my first dose of anavar and started to notice the pumps immediately. I love this oral. My forearm condition is stable and isn’t allowing to bench yet.

Now since there’s probably no bench in the upcoming few weeks, i will be increasing the caloric deficit to get more shredded because the bench is the lift that’s affected by weight loss the most and i don’t have to worry about it anymore.

Morning weight:

83.2 kg (183.04 lbs)

51

Week 9- Day 2

Box squat 45 cm(18 inches)
160 kg (352 lbs) 5 sets of 2

Hammer Leg press
2 plate x 20
3 plates x 20
3.5 plates x 15
4 plates x 12

Hack squat
180 kg (396 lbs) 4x18

Cable leg press (partial range to cope with my broken knees)
93 lbs (42 kg) 4x22 (1 min 15 sec rest between sets)

Reversed leg curls
65 kg (143 lbs) 3x15,12,12

Leg extension (partial ROM)
70 kg (154 lbs) 3x15

Progression

Box squat: 162.5 kg (358 lbs) 5x2

Notes

I’m really enjoying implementing doubles in the box squat because it’s the right rep range for the weight utilized to keep my form from collapsing.

Also, i’m minimizing the deadlift workouts to look after my back and keep it healthy and i’m succeeding till date. Let’s see how things go on Friday when i’m deadlifting heavy again but aiming for no more than RPE 8.5 in theory.

Morning weight

84.1 kg (185.05 lbs)

52

Week 9- Day 3

Strict standing OHP
75 kg (165 lbs) x 3 - Had to stop mid set because forearm condition flared up

Seated cable hammer row
50 kg (110 lbs) 4 x 20,17,17,15

Close grip dumbbell bench press
28 kg (62 lbs) 3 x 20,17,15

Cable hammer pulldown
70 kg (154 lbs) 4 x 15

Close grip dumbbell incline bench press
25 kg (55 lbs) 3 x 20,17,15

Reverse flies machine
50 kg (110 lbs) 3 x 20,15,15

Lateral raises machine 3x20

Triceps rope cable pushdown 3x15

Dumbbell shrugs
30 kg (66 lbs) 3x20

Notes

Forearm sudden new injury is beginning to get more and more frustrating. The problem is i’m broke and i can’t afford an xray and physical therapy so i will keep training around it and avoid activities that aggravate it.

Ironically my injuries are keeping me from performing the big three that are always the foundation of my training structure. However, i think i’m good for deadlifting tonight but as for squat and bench there’s no predicted comeback date. Ok i’m still box squatting but a variation in my mind is never as good as the main lift.

Morning weight

83.7 kg (184.14 lbs)

53

Week 9- Day 4

Conventional deadlift w/ straps up to 210 kg (462 lbs) x1

Leg press
2 plates 1 x 30
3 plates 1 x 20
4 plates 2 x 15

Hammer squat machine 6 plates 4x8

Leg press cable machine 93 lbs 4x22 (1 min 5 sec rest)

Leg curl 40 kg (88 lbs) 3x 15

Leg extension (partial ROM)
70 kg (154 lbs) 3 x 15

Notes

Deadlift felt like a max effort, muscles are cramping, I’m grumpy all the time which leads to the inevitable conclusion that I’m glycogen depleted, big time!

I will be carbing up a bit this weekend but then I’ll resume the starvation kind of thing since my injuries aren’t allowing me to hit hard on the big three so I’ll be favouring the fat loss for the rest of this cycle.

Morning weight:

83.7 kg (184.14 lbs)

54

Week 10- Day 1

Log-like strict OHP
70 kg (154 lbs) x 5
80 kg (176 lbs) x 3
70 kg (154 lbs) x 5
60 kg (132 lbs) x 10

T bar- supported
45 kg (100 lbs) 4 x 20,17,15,10

Incline close grip Dumbbell bench press
28 kg (62 lbs) 3 x 15,12,10

Hammer lat pulldown
70 kg (154 lbs) 3 x 17,15,12

Hammer chest press machine
1.5 plate 3 x 12,11,11

Reverse butterfly 3x15

Single arm triceps cable triceps extension
3 x 20,15,12 (no rest)

Notes

Pumps from anavar never disappoint despite the deep carb depletion and the fact that i feel weak.

Forearm isn’t in its best condition but i’m able to find some exercises to get by with minimal pain.

Morning weight:

83.9 kg (184.58 lbs)

55

Week 10- Day 2

Box squat 45 cm(18 inches)
162.5 kg (356 lbs) 5 sets of 2

Hammer Leg press
2 plate x 20
3 plates x 20
3.5 plates x 15
4 plates 2 x 15

Hack squat
200 kg (440 lbs) 4x9

Cable leg press
93 lbs (42 kg) 4x22 (1 min rest between sets)

Reversed leg curls
65 kg (143 lbs) 3x15

Leg extension (partial ROM)
70 kg (154 lbs) 3x15

Progression

Box squat: 165 kg (363 lbs) 5x2

Notes

I was surprised by how well the bar moved on box squat. Form was clicking in and strength levels were up to par, although i’m on a big caloric deficit and feeling weak around the clock.

I was skeptical at first that i won’t be able to even hit my first double but i was dead wrong and now I’m confident to keep the linear progression up.

All 5 sets were clean and i didn’t lean forward except for a single rep maybe.

On a side note, the “starvation” tactic is turning out fruitful. I’m readily leaning out and new separations started to show this week. At least something is going right…

Morning weight

83.9 kg (184.58 lbs)

56

Week 10- Day 3

Close grip Dumbbell bench press
30 kg (66 lbs) 3 x 15,12,10

Lats pushdown
45 kg (99 lbs) 3 x 17,15,15

Chest hammer press
60 kg (132 lbs) 3 x 15,12,12

Seated cable rows
55 kg (121 lbs) 3 x 17

Hammer shoulder press
80 kg (176 lbs) 3 x 10

Reverse single handed cable flies
3 x 15,12,10

Single handed triceps pushdown 3x15,12,10

Notes

Jabbed my last deca shot today. I’m expecting to get rid of few pounds of water retained in my body and consequently look leaner.

Morning weight

83.7 kg (184.14 lbs)

57

Week 10- Day 4

Sumo deadlift w/ straps
170 kg (374 lbs) 3x5

Leg press
2 plates 1 x 25
3 plates 1 x 20
4 plates 2 x 17

Hammer squat machine 6 plates 4x10

Leg press cable machine 93 lbs 4x25 (1 min 30 sec rest)

Leg curl 45 kg (99 lbs) 3x 15

Leg extension (partial ROM)
70 kg (154 lbs) 3 x 15

Notes

Since my strength is suffering i thought why not to experiment with some sumo with moderate weights.
Through the sets i was focusing on my form and the optimum positioning for my body type. Need more time to get it dialed in for sure. It was fun though.

Morning weight:

83.8 kg (184.20 lbs)

58

Week 11- Day 1

Close neutral grip dumbbell bench press
30 kg (66 lbs) 4 x 17,15,12,10

Hammer cable pull down
70 kg (154 lbs) 4 x 20,17,15,15

Shoulder hammer press
70 kg (154 lbs) 3 x 15,12,12

seated cable hammer rows
50 kg (110 lbs) 4 x 15,12,12,10

inclined cable press machine
70 kg (154 lbs) 3 x 17,15,12

Single hand rear shoulder cable reverse flies
3 x 20,15,12 (drop set)

Single hand triceps cable pushdow
3x15,12,10 (drop set)

Lateral raises seated machine
15 kg (33 lbs) 3 x 20

Dumbbell shrugs
30 kg (66 lbs) 3x20

Notes

I got 2 compliments right off the bat concerning how jacked and hard i look, one from my wife and the other from a 220 lbs body building competitor.It’s flattering, but it didn’t end there. Midway through my workout a dude approached to tell me i look way better than last week! and then 10 mins later the gym owner was passing by and stopped near me to tell me i look swell. I was like what the fuck?! Why today?

Anyway i’m elated to hear all of this and i think the pizza during the weekend combined with the fact that it’s my third week on the var and that i recently shaved my body hair played a big role in my appearance abrupt change.

Body weight:

83.4 kg (183.43 lbs)

59

Week 11- Day 2

Box squat 45 cm(18 inches)
165 kg (363 lbs) 5 sets of 2

Hammer Leg press
2 plate x 30
3 plates x 20
4 plates 2 x 17

Hack squat
200 kg (440 lbs) 4x10

Cable leg press
93 lbs (42 kg) 4x25 (1 min 15 sec rest between sets)

Reversed leg curls
70 kg (153 lbs) 3x12

Leg extension
50 kg (110 lbs) 3x15

Progression

Box squat: 167.5 kg (369 lbs) 5x2

Notes

I’m happy with my box squat. Bar is moving like a charm and i had definitely more reps in the tank. I could have gone 5x3 with ease.

Morning weight

84 kg (184.8 lbs)

60

Week 11- Day 3

Log like strict standing OHP
80 kg (176 lbs) x 5
70 kg (154 lbs) x 10
60 kg (132 lbs) x 20

Lat rope pushdown
50 kg (110 lbs) 3 x 20,17,15

Incline close grip dumbbell bench press
30 kg (66 lbs) 3 x 15,12,10

seated cable rows
55 kg (121 lbs) 3 x 17,15,15

chest cable press
3x12

Reverse butterfly machine
3x15

Single hand triceps pushdown
3 x 20,15,12 (drop set)

lateral raises machine
3 x 20,17,17

Dumbbell shrugs
35 kg (77 lbs) 3x15

Notes

I feel i reclaimed some of my lost strength and i can definitely attribute this to the var kicking in since i’m doing 10 mins more cardio with the same caloric intake and logically more strength decrease should ensue. But it’s not the case!

Forearm feels a tad better but still can’t bench.

Morning weight

84.1 kg (185.02 lbs)

61

Week 11- Day 4

Trap bar deadlift (standard height) w/ straps
160 kg (352 lbs) x 5
170 kg (374 lbs) x 5
180 kg (396 lbs) x 5

Leg press
3 plates 1 x 25
4 plates 3 x 20

Hammer squat machine 6 plates 4x12

Leg press cable machine 93 lbs 4x25 (1 min rest)

Leg curl 50 kg (110 lbs) 3x 15

Leg extension (partial ROM)
70 kg (154 lbs) 3 x 15

Notes

Trap bar felt solid. Last set was RPE 8 or so.

The downside is that i had to squat deep to get to the trap bar starting position and that kind of aggravated my knee condition and today i can feel it stinging more than where i stood lately.

As i’m advancing in time i can notice that the weights are feeling easier and easier on the leg presses and i’m adding plates quickly.

Morning weight:

83.3 kg (183.26 lbs)