Close neutral grip inclined dumbbell bench press
30 kg (66 lbs) 3 x 17,15,12
T bar rows (supported)
40 kg (88 lbs) 3 x 20,17,15
Close neutral grip dumbbell bench press
30 kg (66 lbs) 3 x 17,15,12
Pull down with triangle handle
50 kg (110 lbs) 3 x 15
Shoulder hammer press
60 kg (132 lbs) 3 x 20,17,15
Single hand rear shoulder cable reverse flies
3 x 20,15,12 (drop set)
Above head rope triceps extension
3 x 20,15,12
Lateral raises seated machine
15 kg (33 lbs) 3 x 20
Dumbbell shrugs
40 kg (88 lbs) 3x10
Notes
Calories restriction is getting the best of me. I’m impatient all the time and irritable. 2 more weeks to go till the end of the cycle and the reward will be a shredded beach body in Santorini-Greece with tons of Souvlakis and Gyros for carb refeed
Box squat 45 cm(18 inches)
167.5 kg (368.5 lbs) 5 sets of 2
Hammer Leg press
3 plate x 20
4 plates 3 x 20
Hack squat
200 kg (440 lbs) 4x12
Cable leg press
121 lbs (55 kg) 4x20 (1 min 30 sec rest between sets)
Reversed leg curls
70 kg (153 lbs) 3x15
Leg extension
55 kg (110 lbs) 3x15
Notes
Box squat form was off maybe because i had to drive for 5 hours. I was leaning forward and throwing the load on my back to the point that it cramped and a minor injury occurred. Sadly, i had to deal with numerous injuries throughout this cycle but luckily none is a show stopper.
i’ll endeavor hard to get healthy again for next session. Otherwise, i’ll be dropping the box squat.
Incline close grip dumbbell bench press
35 kg (77 lbs) 3 x 12,12,10
Hammer cable pull down
80 kg (176 lbs) 3 x 17,15,15
Shoulder hammer press
70 kg (154 lbs) 3 x 15,12,12
Seated cable hammer rows
60 kg (132 lbs) 3 x 15,13,12
Chest hammer press
60 kg (132 lbs) 3 x 17,15,13
Reverse flies machine
3 x 15,15,12
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) 3x20
Notes
Gym’s less crowded these days maybe because it’s too hot around this time. Anyway it’s a big plus for me as i hate the crowds and cripple my tunnel vision especially when they occupy the power racks and DL platform.
Dropped the deadlift for the day since my back was feeling uncomfortable from last box squat session. Moreover, i had very limited time to finish my workout because i had to attend a wedding ceremony so the best solution was to hit some quick drop sets and the whole session took me less than 30 mins.
Box squat 45 cm(18 inches) Stopped at 140 kg after a severe cramp in my lower back
Hammer Leg press
3 plate 1 x 25
4 plates 1 x 20
5 plates 1 x 15
6 plates 2 x 8
Hack squat
200 kg (440 lbs) 4x12
Cable leg press
121 lbs (55 kg) 4x20 (1 min 15 sec rest between sets)
Reversed leg curls
75 kg (153 lbs) 3x12
Leg extension
55 kg (110 lbs) 3x17
Notes
Strained my back while squatting Most probably an overuse injury and already booked an appointment at the PT. now i’m having hard time to stand tall and the pain is excruciating.
Shoulder hammer press
70 kg (154 lbs) 3 x 15,12,12
Behind neck pull down
60 kg (132 lbs) 3 x 17,15,15
Chest hammer press
60 kg (132 lbs) 3 x 15,12,12
Seated cable hammer rows
50 kg (110 lbs) 3 x 20,17,15
Cable single handed reverse flies
3 x 15,12,10 /9no rest)
Single hand triceps pushdown
3 x 20,15,12 (drop set)
lateral raises machine
3 x 20,17,17
Face pulls
3x20
Notes
I figured out that my pelvis is tilted and that’s the main cause of my back pain and spasm so i started PT and some drills i learnt from Kelly Starret that benefited me in the past so hopefully it will be a speedy recovery this time as the first time it took more than a year.
Sure enough tomorrow i’m skipping lower body workout and i’ll be hitting the gym once more on monday to end this training cycle before taking some rest and spend some quality time in Greece.
I figured out i would do kinda recap so i can weigh the progress i made throughout this 13 weeks cycle:
Bench:
Week 1-day 1 – 100 kg (220 lbs) x 5
Week 7- day1- 120 kg (264 lbs) x 5
Box squat:
Week 1- day 2 – 130 kg (286 lbs) x 5
Week 12- Day 2- 167.5 kg (368.5 lbs) x 2
Deadlift:
Week 1- day 4- 195 kg (429 lbs) x 3
Week 7- day 4- 205 kg (451 lbs) x 4
OHP:
Week 1 –day 3 – 60kg (132 lbs) x 8
Week 6- day 3- 65 kg (143 lbs) x 10
Body weight:
Week 5- day 2- 86.1 kg (189.42 lbs)
Week 13- day 4- 81.7 kg (179.74 lbs) 4.4 kg (9.68 lbs) in 58 days
From now on i will stop posting in this log and might start a new one with new targets.
I think the numbers speak for themselves. All in all i was able to achieve the goals stated in the first post of this log.
Bench: my all time best for reps was 120 kg x 5 and i matched it.
Dl 200 kg x 5 and i topped it
Box squat never exceeded 120 kg x 5 and now it’s a whopping 167.5 x 2
OHP is the outlier here. Done 70 kg x 11 before.
**However, now i’m using a thicker bar and i would like to make a point here all the lifts were halted at some point due to injuries and still i was able to match or top most of them. ** Couldn’t be any happier!
Concerning the shape, i’m in the best condition i’ve been, muscle and fat wise. Progress pix will follow…
Most probably an overuse injury and already booked an appointment at the PT. now i’m having hard time to stand tall and the pain is excruciating.
