Incline BB Bench
45x10
135x6
165x4
185x2
200x7 (pretty crappy; went 5 lbs less than last week and only got 1 more rep. I felt unstable on another incline bench at another golds today. Hopefully I’m recovering enough but only start of week 2 of the mesocycle and maintaining so I’ll keep on trucking along and reevaluate in a couple weeks. I also am not used to free weight presses yet since the end of my cut was mostly with smith and hammer strength)
Flat HS Bench
97x8
187x6
237x7
213x8 (last rep no lockout; 2 more reps than last week)
Incline DB Fly
35’s x10
50’s 2x8
Freemotion High to Low Cable Fly
54x10
66x10
46x12
Straight Bar Pushdown
60x12
50x12
HS Lateral Raise
65x8
Rest Pause 80x12 + 3 + 1 (5 more reps on first mini set than last week; felt awesome)
No resistance 2 miles
Level 8 resistance (mid point) 2 miles
Level 16 resistance (max) 0.5 mile
No resistance 2 miles
Level 8 resistance 2 miles
No resistance 0.5 miles
Level 16 resistance 0.5 miles
No resistance 0.53 miles
EZ Bar Straight Arm Pulldown
80x12
100x10
120x8
110x8
90x10
(30-45 sec rest)
DB Shrug w/ 2-3 count squeeze/hold
85’s 2x12
HS Rear Delt Fly
100x12
130x10
Rest Pause 145x10 + 3 + 2 (1 more rep on first mini set than last week)
Rotary Calf Raise
145x15
185x12
(Moved the seat down more so it’s like a seated calf raise; this golds seated calf raise has been broken and looks like they got rid of it but this feels even better)
Woke up at 4:15am which is normal until mid to late week so my weight being 160.2 at 4:15am versus 159.4 at 6-7am on the weekends isn’t much of a difference. I wake up to go to the bathroom several times a night which sucks but I call right back to sleep normally. As long as I get around 7+ hours I’m usually good.
Seated DB Curl
20’s x10
30’s x8
40’s x8 (great top set)
35’s x9
Pro Maxima Preacher Curl
40x6
50x6
30x12
(This machine is rusty and off; gonna try to avoid it probably now unless I use it first and go heavier as the negatives aren’t as bad above 50 lbs)m but 60 on this feels like 80+ on others)
Reverse EZ Bar Curl
40x18,13
One Arm Rope Pushdown
20x10
30x8
HS Dip
184x8
234x10 (2 more reps than last week)
204x10
EZ Cable OH Extensjon
60x12
80x10
100x10 (big PR)
Nutrition
3363 total cals
2947 net cals
74.5g fat
407g carbs (303g net carbs)
266g protein
86g fiber
18g sugar alcohol
I do too; funny thing is when I was powerlifting I have a nice home gym for it but for bodybuilding I go to the gym. All the bumper plates were used this morning. There were competition style KG plates I could’ve used but I just used these this time.
3884 total cals
3440 net cals
67.5g fat
463g carbs (352g net carbs)
356g protein
85g fiber
26g sugar alcohol
Used today as somewhat of a refeed during this reversal to test how much I’ll weigh in tomorrow after what was the hardest workout of the week this week. It’s not much; 500 calories above what I’ve been doing the last few days and this is likely where my bulk will begin in a week or two. If I still weigh in tomorrow under 161 that’ll be awesome and it wouldn’t even really be a refeed; it would just be maintenance calories on a couple of the hardest training days of the week.
One thing that sucks is my appetite is crazy. So even when I bulk I’ll stay hungry but I’ll at least be comfortable.
3513 total cals
3113 net cals
68.5g fat
402g carbs (302g net carbs)
322g protein
86g fiber
14g sugar alcohol
Had chipotle for my last meal and calories came in 150 over what I planned for the day. Night time weight is way up compared to normal night time weight but could be bloated. I weigh myself each night as well but really shouldn’t do that lol. Also had lots of fluid. Tomorrows rest day will include cardio and eating far less carbs since I’m not lifting.
EZ Bar Curl
60x8
Rest Pause 90x8 + 2 + 1 (10 more lbs than last week; will hit this until I get 10 reps on the first mini set)
Body Master Calf Raise
100x12
145x8
175x7
130x8
Flex Lying Leg Curl
45x10
75x8
105x6 + 60x6 + 30x8
(Harder than Cybex)
Flex Leg Extension
90x10
135x10
180x10
Rest Pause 195x10 + 4 + 3 (sick quad pump)
(Might be easier than Cybex)
Front Squat
45 2x6
135x5
185x4
225x2 (Olympic grip; hurt my wrists + forearms and hard to brace so switched back to cross arm)
225x2 (cross arm grip)
255x5 (PR)
205 2x5 ~7.5 RPE each
HS Leg Press
438x20 (DEEP Widowmaker; 20 more lbs than last week)
PM Cardio
Bike 20 mins
1 minute per resistance just from level 1 to 10 then back to 1 in that order
4.26 miles
102.7 cals
Went to 4 stores today so got in a ton of steps too.
Nutrition
3692 total cals
3240 net cals
63.5g fat
444g carbs (331g net carbs)
336g protein
89g fiber
24g sugar alcohol
Both leg days per week will definitely be my highest calorie days. I was starving today for every meal as I was on my glute/ham day a few days ago. Can’t wait to bump up calories some more in a couple weeks. Back to 2750-2950 Net cals for my chest focused workout tomorrow.
Really liked doing more warmup/ramping sets at low rep ranges hitting each range in Prilipin’s chart for incline bench. It allowed me to feel the movement out before hitting my top set for a PR. Going to continue doing that as I’m hitting hypertrophy work as part of the working sets then everything thereafter. It’ll be great for strength increases without focusing on powerlifting.
