I created an account years ago here but used other forums for a long time. I haven’t posted a log anywhere in quite some time though so I decided I would start to here.
I was a weak powerlifter for years. My best lifts were a 445 wrapped squat (405 no wraps), 275 competition bench and 435 deadlift. I hit these numbers when I weighed 195-200. My best lifts while weighing 180 or less were a 420 wrapped squat and 265 pause bench. I can also hit 16 pull-ups when I weigh 180 or less.
I did many bodybuilding/hypertrophy phases but over the last year I have fully focused on bodybuilding and physique oriented goals. While I used an Upper/Lower split for powerlifting, I’ve enjoyed Push Legs Pull, bro splits with specialized focus on weaker bodyparts, and more recently accelerated bro splits (e.g., 4-5 day splits with minimal rest days so that everything is hit every 4-5 days). I find hitting everything every 4-5 days is a sweet spot for me so I can lift with very high intensity while recovering in time to have greater than once a week frequency.
I currently weigh 171 at 5’6.5 and am around 19-20% bodyfat. My immediate goal is to continue my cut to 10% bodyfat and do a long + steady bulk. Thankfully I’ve been able to recomp over the last month, remaining 170-172 while bringing my waist down 2 inches. I know I’m going to need to drop some weight though to get my bodyfat down further.
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Saturday February 18, 2023; AM Bodyweight 171
Leg Day (Quad Dominant)
Cybex Seated Leg Curl
50x10
70x8
90x6
110x4
Top set - 130x6
Backoff set - 110x8
High Bar Squat
45x10
135x8
225x5
275x3 (add belt)
Top set - 315x8 w/ wraps (best rep-out with 315 I’ve done while being under 180. My all time best w/ 315 was 12 reps in wraps at 200 lbs. I’ve also done 10 reps without reps numerous times while weighing 195-200. I’m inching closer and closer as I only hit 315x4 last month)
Backoff set - 225x10 (no wraps)
Cybex Leg Press
3 plates per side x8
4 plates per side x15 (this was death after squats; I haven’t done sets over 8 reps on compound leg movements in a long time)
Body Master Leg Extension
100x10
130x8
160x6
Top set - 190x6
Backoff set - 150x8
Seated Calf Raise
90x8
135x8
(All calf sets have a 5 count stretch in the bottom as my calves are tiny)
Hack Calf Raise
180x12,10
Adductor Machine
70x12
80x8
75x8
I will post my nutrition and supplementation at the end of each day too.
3 Likes
Evening Cardio ~3 mile walk in 49:53 pushing one of my kids in our stroller
Nutrition:
Chocolate Protein Shake, 40g oats, 1/2 skim FL, 8g PB Fit, 38g strawberries, fish oil, glucosamine
8.5g fat
44g carbs
45g protein
7g fiber
BCAAs, 5g creatine + Vitamin Water + Whey Gatorade
4g carb
15g protein
9.6oz tilapia, green beans, 2 slices 647 bread, 4.2oz Turkey, 28g fat free mozerella, nandos sauce
7g fat
34g carbs
81g protein
12g fiber
Chocolate protein shake
3g fat
5g carbs
30g protein
3g fiber
2 whole eggs, 4 egg whites, 3.3oz Turkey, peppers + onions, 28g fat free mozerella, nandos sauce
11g fat
8g carbs
51g protein
Greek Yogurt + Wellness Formula & 10mg Melatonin
12g carbs
15g protein
1642 cals before subtracting the fiber below
29.5g fat
107g carbs
237g protein
22g fiber
I forgot to say I am about 5-6 weeks into my cut and I’ve stayed a steady 170-172. My calories were around 2200 on Avg per day at first. I was also averaging 270-290g protein the first couple weeks. Now I’m averaging around 1800 cals a day and 235-250g protein. I had my first major cheat meal during this cut this past Wednesday and I went a little overboard waking up the next morning at 175 so the last 2 days my calories have been a little bit lower.
Sunday February 19, 2023 (AM Bodyweight 172)
Chest + Extra Triceps & Abs
Incline BB Bench
45 2x8
135x6
155x4
175x2
Top set - 185x6 (tied old PR from when I was 200 + up from 175x2 last month. I had done 185x4-5 in December weighing 180 but plummeted to 170
Quickly with a PSMF during the holidays; that wasn’t very smart but now I’ve been recomping and the strength is not only back but better than before)
Backoff set - 170x6
Flat HS Bench
97x8
187x6
Top set - 237x6 (tied old PR)
Weighted Dip
BWx10
BW + 25 x8
BW + 45 x6
BW + 70 x4
Top set - BW + 90 x4 (big PR)
Pec Dec Fly (30-45 sec rest)
85x12
100x10
115x8
130x8
145x6
High to Low Cable Crossover (45 sec rest)
40 2x15
One Arm Rope Pushdown
10x12
20x10
30x3 + 3 forced
V-up (45 sec rest)
BWx20,15,10
Phenomenal powerbuilding/powerbodybuilding style chest workout. 2-3 mins rest between sets on the first 3 compound movements and tied + hit PRs. Finished with a bunch of volume on flys leaving with a massive pump.
1 Like
PM Cardio - Walked over 23 mins; first mile was in about 16 mins. The remaining 7 mins were slower to bring the heart rate down and my legs are sore from yesterday.
Nutrition
Chocolate Protein Shake
3g fat
5g carbs
30g protein
3g fiber
BCAAs + 5g creatine + Whey Gatorade
1g carb
17g protein
Chocolate Protein Shake
3g fat
5g carbs
30g protein
3g fiber
First Watch Healthy Turkey
14g fat
56g carbs
49g protein
BCAAs + Whey Gatorade
1g carb
17g protein
2 slices 647 bread, 1 whole egg, 4 egg whites, 42g fat free cheese, 5 seconds cooking spray
11g fat
29g carbs
38g protein
12g fiber
Chocolate Protein Shake
3g fat
5g carbs
30g protein
3g fiber
Diet Green tea + Wellness Formula
2g carbs
8oz tilapia + 2 sec spray + green beans x3 + Greek Yogurt
6g fat
13g carbs
55g protein
3g fiber
10mg melatonin
4g carbs
1908 cals
40g fat
121g carbs
266g protein
21g fiber
I am tracking the cooking spray I use unlike before because every couple seconds does count as some fat. Also the BCAAs I use are 7g not 5g. While I don’t believe BCAAs are necessary at all, they provide something nice to drink intra workout and one other time during the day while getting a lot of electrolytes in too.
Monday February 20, 2023 (AM BW - 173)
Shoulders & Calves
(Decided to bring shoulders to today and move back/biceps to tomorrow so I can give my forearm tendon one more day of rest. I injured my left tendon a year and a half ago and took 8 weeks to heal. I started feeling some issues again and began taking peptides and glucosamine; now it’s almost 100%. My shoulders still felt pretty fresh even after the onslaught of chest yesterday. Figured this is how many others have trained too so a one time swap in days won’t hurt me).
Smith BTN Press
15 2x8 (bar weight is 15)
65x6
85x5
105x4
125x3 (PR)
145x0
Backoff set - 105x8 (PR)
(I hit 135 on a free weight Olympic bar for a single 4 days ago. I’ve done presses to the front for awhile and got up to 175x6 on the smith machine (a 45 and a 35 with bar weight being 15) but BTN when slow and controlled feels great to take out the chest entirely)
DB Side Lateral
25’s x8
35’s x6
Top set - 40’s x8
HS Rear Delt Fly
105x8
135x6
160x6
Top set - 175x8 + 4 partials (monster PR)
Cybex Side Lateral
50x12
70x8
Top set - 90x8 + 4 partials (PR)
Backoff set - 75x8 + 7 partials
Alt DB Front Raise
20’s x12
25’s x8
30’s x6
Cable Rear Delt Fly
30x15
40x12
50x10
60x8
50x10
Body Master Calf Raise
130x8
160x6
Top set - 175x6
Backoff set - 100x8
Two sessions of cardio
First - Bike 20 mins:
4.85 miles
116.8 cals
Second - Bike 20 mins:
5.17 miles
124.6 cals
Nutrition:
Muscle Milk, BCAAs + 5g creatine, Whey Gatorade
4.5g fat
10g carbs
42g protein
5g fiber
Chocolate Protein Shake + Glucosamine & Wellness Formula
3g fat
7g carbs
30g protein
3g fiber
2 slices 647 bread, 6 egg whites, 2oz Turkey, 25g peppers/onions, 30g fat free mozzarella, 2g cooking spray, diet green tea
3.5g fat
32g carbs
45g protein
12g fiber
BCAAs
7g protein
8oz chicken (4.5-4.6oz cooked), taco seasoning, 2 servings green beans, 5g cooking spray, 28g fat free mozzarella, Greek Yogurt, 1 serving Strawberries, 33g PB Fit, 16g vanilla whey, 1/2 skim FL
15g fat
50g carbs
104g protein
8g fiber
Muscle Milk + Melatonin
4.5g fat
13g carbs
25g protein
1734.5 cals
30.5g fat
112g carbs
253g protein
28g fiber
1 Like
Tuesday February 21, 2023 (AM BW 173)
Back Day
HS Lat Pulldown
91x8
141x6
181x4
Top set - 211x6 (PR)
Backoff set - 191x6
Deadlift
135x8
225x6
275x4
315x3
345x2
Top set - 365x3
Backoff set - 315x6
(Haven’t pulled heavy from the floor in awhile so this is a good starting point. I hit 365x4-5 on rack pulls mid shin recently so glad I could triple the same weight from the floor. Had hit this for 6-7 from the floor weighing 180 last year)
Barbell Row
135x8
185x6
225x4
HS Low Row
98x10
148x8
188x8
238x5
Wide Grip Lat Pulldown
100x12
120x8
85x12
70x15
Great workout this morning. Going to have the rare arm day tomorrow because I was too spent to train biceps today and had to get home for work. My left bicep is feeling almost 100% now too.
I’ve been pairing biceps with back and/or shoulders a lot lately on a 4 day rotation. I love training arms on their own day but for progression and higher frequency purposes I like pairing Bis and tris with bigger muscle groups more often. Either way it’ll be fun tomorrow.
1 Like
PM Cardio
Walk 24:35 ~1.3 miles
Nutrition
40g oats, 16g PB Fit, 4oz skim FL, Choc Protein Shake + BCAAs & 5g creatine
8g fat
41g carbs
56g protein
9g fiber
Muscle Milk + BCAAs + glucosamine & fish oil + wellness supplement
6g fat
11g carbs
32g protein
5g fiber
4oz Turkey, 4.5oz cooked chicken, taco seasoning, 1 serving refried beans, 1.5 serving green beans, 28g fat free mozzarella + green tea
6.5g fat
30g carbs
85g protein
4g fiber
4oz Buffalo chicken + whey Gatorade
1g fat
5g carbs
32g protein
2oz Turkey (special cut)
0.5g fat
3g carbs
12g protein
Low fat butter, 2 whole eggs, 2 egg whites, 28g fat free mozzarella + green tea
16g fat
3g carbs
28g protein
Greek Yogurt + Melatonin
11g carbs
15g protein
1798 cals
38g fat
104g carbs
260g protein
1 Like
Wednesday February 22, 2023 (AM BW 171)
Arms
Close Grip Bench Press
45x10
135x8
165x6
195x4
215x2
225x1
235x1
245x1
250x1
Backoff set - 225x4
HS Dip
184x8
234x6
274x4
294x6 (Monster PR)
Overhead Rope Extension
40x12
60x10
80x8
70x8
One Preacher Curl
25x6
30x6
25x8
Face Away Cable Curl
40x12
50x10
60x8
Smashed triceps but took it easy on biceps because my left forearm/bicep tendon could feel it on the first set of one arm preachers. I’m almost 100% still have a couple more sessions to take it easy probably on biceps.
I hit 225 2x5 on regular flat bench press last week on a chest day. I will be gunning for 6-8 reps with 225 soon when I rotate flat bench into a chest day again. My best ever was 10 reps weighing 200 lbs so I want to get back to that in the 170’s.
1 Like
PM Cardio
Bike 45:36
10.55 miles
254.1 cals
Nutrition
Chocolate Protein Shake
3g fat
5g carbs
30g protein
3g fiber
BCAAs + 5g creatine
7g protein
Muscle Milk, glucosamine, wellness formula, fish oil
6g fat
11g carbs
25g protein
5g fiber
Mint whey + 8oz skim FL
2g fat
9g carbs
38g protein
Green Yogurt + Strawberries, 2oz Turkey, 2oz Buffalo chicken + Diet Green Tea
1g fat
19g carbs
38g protein
2g fiber
4.6oz cooked taco seasoned chicken, 126g refried beans, 30g fat free mozzarella + 90g apple sauce
6g fat
36g carbs
61g protein
5g fiber
Greek Yogurt + 8g PB Fit + gum x2
1g fat
14g carbs
19g protein
1g fiber
2oz Turkey + 2oz buffalo chicken
1g fat
3g carbs
23g protein
2oz Turkey, 2 whole eggs, 30g veggies, 14g low fat butter, 28g fat free mozzarella + diet green tea
18.5g fat
7g carbs
33g protein
Chocolate Protein Shake + Melatonin
3g fat
9g carbs
30g protein
3g fiber
2041.5 cals
41.5g fat
113g carbs
304g protein
19g fiber
1 Like
Thursday January 23, 2023 (AM BW 171)
Leg Day + Abs
Icarian Lying Leg Curl
70x10
100x8
130x6
Top set - 160x10 (PR)
Backoff set - 120x10
Cybex Leg Press
2 plates per side x10
4 plates per side x8
Top set - 6 plates per side x6
Backoff set - 5 plates per side x10
Cybex Hack Squat
1 plate per side x8
2 plates per side x6
2 plates + 25 per side x3
Top set - 2 plates + 35 per side x6 w/ wraps (around a PR)
Hack squats have always been more difficult for me than barbell squats. I see many folks are stronger on hacks, maybe it’s because my quads are just weaker relative to everything else since I’m a hip dominant squatter
Body Master Leg Extension
100x10
130x8
Top set - 160x13
Donkey Calf Raise
120x8
160x6
Top set - 200x8
Backoff set - 100x10
Leg Raise
BW 2x20
Rested yesterday and used last night as a refeed. Woke up weighing 173, finished my refeed with a Starbucks egg white feta spinach wrap and a vanilla sweet cream nitro cold brew with expresso shot. Had the best chest focused push day I’d say ever afterwards considering I’m almost as strong as when I was 200 lbs. Full workout below:
Saturday February 25, 2023
Push Day (Chest Focused)
Flat BB Bench
45 2x10
135x8
165x6
195x4
215x2
230x1
245x1
260x1
275x1 (monster PR at 173)
225x8 (PR at 173)
Smith Incline Press
15x8
105x6
155x4
195x4 (2 plates; mega PR. I’ve never been this strong on incline smith or free weight barbell after flat benching)
Flat DB Fly
50’s x10
60’s x8
70’s x6 (PR)
Weighted Dip
BWx10
BW + 45 x8
BW + 90 x3 (failed 4)
Backoff set - BW + 45 x11 (failed 12; PR)
Seated Tricep Cable Extension
40x15
50x10
60x10
Arsenal Strength Y Raise
30x12
40x8
20x12
3 Likes
PM Cardio
Bike 1 hour
15.89 miles
382.7 cals
I did track nutrition today to meet macros but had a couple of things that weren’t really trackable. I will resume documenting nutrition tomorrow here.
Sunday February 26, 2023 (AM BW - 172)
Glute/Ham Focused Leg Day
Low Bar Squat
45 2x5
135x4
225x3
275x2 (add belt)
300x1
325x1
350x1 (moved so easily)
380x1 (add wraps)
405x1 (PR at 172 but a little high; bests were 420 at 181 and 445 at 198)
Stiff Legged Deadlift
135x6
225x5
275x4
315x7 (PR at this stage in a workout)
Cybex Seated Leg Curl
70x10
90x8
100x6
Weighted Crunch
BW + 25 x15,12
Leg Raise
BW 2x20
Alright less singles now that I’ve tested myself this weekend and am close to all time bests. While some of the bests in bodybuilding did hit singles in their training it wasn’t too frequent. This weekend was fun though!
PM Cardio
Bike 37:23
10.01 miles
241.1 cals
Nutrition
Chocolate Protein Shake
3g fat
5g carbs
30g protein
3g fiber
BCAAs
7g protein
2 cups 2% fairlife chocolate milk, glucosamine, fish oil, wellness formula
10.5g fat
28g carbs
26g protein
2 whole eggs, 2 egg whites, 2g cooking spray, 28g fat free mozzarella, Greek yogurt, 8g PB Fit
13g fat
12g carbs
47g protein
2g fiber
1 cup skim fairlife + large decaf coffee
6g carbs
13g protein
120g Buffalo chicken, celery, muscle milk
7.5g fat
11g carbs
47g protein
60g Buffalo chicken, BCAAs
1.5g fat
1g carb
18g protein
4 servings of egg whites with 1 serving peppers + onions cooked within it and 1 serving fat free mozzarella, 2g spray, + 2 servings pico de gallo salsa + Diet Green Tea
2g fat
9g carbs
29g protein
Greek Yogurt + Melatonin
9g carbs
15g protein
1590 cals
37.5g fat
81g carbs
232g protein
1 Like
Monday February 27, 2023 (AM BW still 172)
Back/Biceps & Calves
Pull-up
50 assist x10
31.25 assist x8
12.5 assist x6 (left bicep/forearm tendon still felt not so good so did not do Bodyweight sets after this)
Smith Machine Row
105x8
155x6
195x4
Top set - 225x6
Backoff set - 195x8
HS Low Row
98x8
188x6
Working set - 238x6
Working set - 258x4 (didn’t use straps; grip gave)
Veinkik Cable Row
100x12
130x8
Top set - 145x8
Straight Arm Rope Pulldown
50x15
60x12
80x10
100x8
70x10
(4 working sets here)
HS Preacher Curl
49x12
59x8
69x8
61.5 x6
(Very slow negatives for the biceps. Went lighter and felt a good pump)
One Arm DB Curl
30’s x8
35’s x6
25’s x15
(Same here as the preachers)
Standing Calf Raise
130x12
160x8
85x12
1 Like
PM Cardio
Bike 20 mins
5.22 miles
125.7 cals burned
Nutrition
Muscle Milk
4.5g fat
9g carbs
25g protein
5g fiber
Whey Gatorade
1g carb
10g protein
Chocolate Protein Shake, fish oil, glucosamine, wellness formula, Greek Yogurt + 8g PB Fit
5.5g fat
17g carbs
49g protein
4g fiber
Chocolate Protein Shake, 122g Buffalo chicken, BCAAs
6g fat
7g carbs
59g protein
3g fiber
8oz 93% beef, 2g spray, taco seasoning, 85g peppers/onions, 28g fat free mozzarella
18g fat
10g carbs
55g protein
1g fiber
3 servings egg whites, 2g spray, 58g Buffalo chicken, 85g peppers/onions, 38g tomato salsa, 28g fat free mozzarella
3.5g fat
9g carbs
35g protein
1g fiber
Diet Green Tea, Greek Yogurt + Melatonin
10g carbs
15g protein
1566 cals
37.5g fat
63g carbs
241g protein
14g fiber
Tuesday February 28, 2023 (AM BW 171)
Shoulders & Triceps
Smith Military Press
15 2x8
105x6
135x4
155x4
175x3
Top set 195x2 (2 plates per side; mega PR)
Backoff set 155x9 (PR)
CG Smith Bench
105x8
155x6
195x4
Top set - 225x4 (2 plates, 10 and 5 per side; PR at this stage in the workout)
Backoff set - 195x8
HS Dip (Facing Out)
188x8
238x6
Top set - 278x5 (failed 6)
Backoff set - 238x8
(More difficult than facing in)
Overhead Rope Extension (45 sec rest)
50x15
60x10
40x12
30x12
Cybex Side Lateral
50x12
70x10
Top set - 90x7
Backoff set - 60x15
Incline Rear Lateral
35’s x12
40’s x10
45’s x8 (PR)
Cybex Rear Delt Fly
90x12
120x10
150x5 + 3 partials
Fantastic workout. My shoulders are stronger than ever.
Great leg workout yesterday and chest/Abs today
Leg Day
Cybex Standing Calf Raise
100x10
140x8
180x6
160x6
Seated Calf Raise
90x10
135x8
115x8
Icarian Lying Leg Curl
80x10
110x8
140x6
Top set - 170x8 (PR)
Backoff set - 150x8
Cybex Hack Squat
1pps x10
1pps + 25 x8
2pps x6
2pps + 15 x5
Cybex Leg Press
3pps x8
4pps x6
Top set - 5pps x10
4pps x17
Body Master Leg Extension
110x15
130x10
100x15 + 3 fast reps
Adductor Machine
65x15
75x10
Chest/Abs
Incline BB Bench
45 2x8
135x6
160x4
175x2
190x1
200x4 (PR)
175x8 (PR)
Flat HS Bench
97x8
187x6
237x6
Decline HS Bench
184x8
274x6
Incline DB Fly
50’s x8
60’s x8
70’s x6 (PR)
High to Low Crossover
50x12
70x10
80x6
Free Motion Crunch
50x15
70x8
60x12
Hanging Leg Raise
BWx15,12
Weighted Crunch
27.5 2x20
1 Like