You still got them abz. Dont even worry man
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2-27-2018
C2W1D1 - OHP
45x10, 65x5, 75x5, 90x5, 100x5, 75x10x3 FSL
BPAās 4x25, crunches 4x30, Lat Pull downs 3x8, shrugs 4x12
Had a good trip to AZ, my team won all eight games, Go Beavs.
Felt good to get back in the gym. Everything feels easy except the last set of the FSL.
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Good to have you back 
Always good when your team wins
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2-28-2018
C2W1D2 - SQ
45X5, 95X5, 115X3, 145X5, 165X5, 190X5, 145X8X3 (FSL)
Curls and overhead tri extensions between sets, 5x8.
Again, everything felt light except for the last set of FSL.
Weighed in at 189.8 this am - guess I lost a few in AZ. I was off creatine so that may have been it.
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Welcome backā¦
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You look great !
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3-1-2018
C2W1D3 - BP
45x10, 65x5, 95x2, 105x5, 120x5, 140x5, 105x8x3 FSL
Rows 40x10x4 in between.
In and out in twenty five minutes lol. Kind of embarrassed by the weights but hey, start low, progress slow.
3 Likes
3-6-2013
C2W2D1 - OHP
45X10, 65X3, 85X5, 95X5, 105X5, 85X5X3 FSL
BPAāS 25X5, SHRUGS 10X4 in between sets.
Cardio - yes, thatās right, I did some cardio - treadmill for 20 mins at 4% incline and 3.5 mph - kept my heart rate around 125 (75%).
Just going to follow this āI aināt doing jack shitā template for a while with just a few assistance exercises between sets and adding in the cardio for a while. Going to focus on health for now rather than crazy gainzzzz.
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Then it aināt ājack shitā
I like the idea of just the main lift, a bit FSL put in some assistance between.
And a bit of cardio too.
Yeah like it a lot.
If youāre doing it for health, throw in some sprints too, hills, straight whatever.
Do some jumps and throws too. Your body will love you, donāt have to be much.
Probably good ideas, but into the minimalism right now. I have a tendency to keep adding shit in until the gym becomes a ninety minute deal, and unfortunately, a way to procrastinate.
As part of warm up, do 3x3 jumps or 3x3 med ball throws.
Itās the activiaton of the whole body in some very athletic movements. Nothing crazy.
But I like the minimalist approach with just a little assistance between main lift.
3-9-2018
C2W2D2 - SQ
45X5, 95X5, 135X3, 155X5, 180X5, 200X5, 155X8X3 FSL
CURLS 5X8 in between
Cardio - treadmill, 20 mins at 4.5% incline and 3.5 mph -HR about 130.
FSL is getting difficult, not sure how much longer I can do 5ās Pro with FSL. I expect I might need to cut back next cycle.
So, the burning question is, do I go to regular 5/3/1 with plus sets and FSL, or do I keep 5ās Pro and a plus set without FSL, and maybe add a joker set or two?
Because I am mildly cutting, I am inclined to drop the FSL and add a joker set or two.
Thoughts?
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Jokers are fun. Gains are made with volumeā¦
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True dat, but when cutting, volume isnāt really an option. Now I am only mildly cutting, but lifting heavy, jokers, help encourage muscle to stick around, methinks.
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BS. My volume was highest was when I was dieting. Sorry brother.
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So keep the volume but lower the weight? BBB with 4x10 at 50% of TM as assistance?
Think Iām just being a pussy, lol.
And, BTW, youāre a special snowflake so your experience doesnāt apply.
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I think youāre all special.
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You could try pr set on top set then one rest pause set with FSL.
Youāll get some volume, and youāll have your body do everything to keep them muscles.
Try keeping the volume and weight. If your TM is properly set you wonāt be going too heavy.
Also, just thought Iād point this out.
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