Monday November 11, 2024 (Post workout BW 173.4)
Leg Day (best heavy leg workout ever; truly mind blowing)
Cybex Seated Calf Press
135x8
195x5
255x3
315x9 (PR)
250x10
200x12
Cybex Lying Leg Curl
60x8
85x5
110x3
135x4
150x5 (PR)
120x8
Beltless Comp Squat
135x8
185x5
235x3
285x2
335x1
385x1
405x3 (monster PR; unbelievable)
Beltless Conventional Deadlift (Texas DL Bar)
135x5
225x4
315x3
365x2
405x6 (TnG; for this stage in a leg workout after massive PRs preceeding this it’s a PR. Did 7-8 reps last year but not after all the PRs on other movements)
Cybex Leg Extension
135x5
170x3
205x6
160x8
This was after poor sleep but I had more nights of great sleep this week than bad. Finally a killer leg workout and it was my best ever.
6 Likes
Tuesday November 12, 2024
Upper Body (start of a low intensity cycle using Prilipin’s Chart; or at least having a low RPE day on the big 3 each week so I can manage fatigue better)
Pause Bench Press
45x30
135x5
165x5 (55.9%)
185x5 (62.7%)
205x3 (69.4%)
220x3 (74.5%)
235 2x3, 1x6 ~6.5 RPE (80%)
28 total reps from 55 to 80%
Incline DB Bench w/ Bands
60’s + Red Mini 2x12
60’s + Monster Mini x8
One Arm Pushdown
Average Band x8
Light Band (3 hands up) 2x12
DB Side Lateral
30’s x10,8
Pull-up
BWx5
BW + 21 x3
BW + 42 x3
BW 2x8
One Arm DB Row
60x15
Face Pull
Monster Mini 2x25
Barbell Curl
45x8
65x5
85x3
105x4 (PR)
85x6
65x8
Benching this was was kinda boring but my technique felt perfect. I think this is what’s going to be necessary to drive my strength on the big lifts up. I’m keeping intensity relatively high on assistance and accessory work.
Nutrition
3207 total cals
3155 net cals
154g fat
253g carbs (197g net carbs)
210g protein
13g fiber
Going to PSMF for a couple days as yesterday I have a very late birthday lunch and pigged out with an old friend then today I had chipotle with extra fattening toppings.
3 Likes
Nutrition
1478 total cals
1462 net cals
42g fat
76g carbs (72g net carbs)
199g protein
4g fiber
Complete rest day today
2 Likes
7 lb weight loss in a day. Went from 177 being bloated from a lot of cheating yesterday to 170 this morning.
I want to bike tonight but honestly feeling a total rest day again may be good. I was so exhausted all day today and plan to hit legs in the morning. Also a very low cal day again today:
1570 total cals
1458 net cals
50g fat
106g carbs (78g net carbs)
174g protein
28g fiber
2 Likes
Ended up biking
6 miles (1 mile at resistance level 1, 4, 7, 10, 1, 4)
27 mins
144.8 cals
2 Likes
Friday November 15, 2024 (AM BW 170.6)
Low RPE Lower Body
Squat
45x8
135x5
185x3
225x3
245x3
265x3
285x3
305x3
325x3
295x3
275x3
Deadlift
135x5
225x3
275x3
295x3
315x3
335x3
Every set of squats from 225x3 to 305x3 felt the same which is great. 325x3 was a little more difficult. Deadlifts felt good. This was a boring workout but a lot of quality work in 45 minutes. No isolation work. Kind of a Deload.
Nutrition
2913 total cals
2833 net cals
89g fat
262g carbs (242g net carbs)
211g protein
20g fiber
31g alcohol? (3oz Redemption bourbon while I watch the boxing event tonight)
4 Likes
Sunday November 18, 2024
Bench + OHP minimalistic workout late last night before bed and tired
Pause Bench Press
45x20
135x5
165x4
185x3
205x3
225x3
245 1x3, 1x5 @ RPE 8.5
225 2x5 @RPE 7
OHP
95x15,12
Woke up 174.4. Low calorie day today and tomorrow.
3 Likes
Monday November 19, 2024
Legs + Back/Biceps
Smith Squat (Comp Stance)
25x10
115x8
205x5
255x5
275x5
295x5
315x5 (I’ve done 315x10 on a free weight bar multiple times but never hit more than 295 on a smith squat due to how it feels so this is technically a PR. 3 45’s + a 10 per side)
Seated Leg Curl
100x8
135x8
115x8
Leg Extension
135x8
175x10
Seated Calf Press (Calf machine instead of leg press)
175x12
225x10
Life Fitness Lat Pulldown (Overhand)
145x8
190x5
Life Fitness Lat Row
175x5
135x8
Barbell Curl
60x10
50x10
3 Likes
Wednesday November 20, 2024
Upper Body Day
Flat Smith Bench Press
25x10
115x8
165x6
205x5
255x7 (failed 8; PR. Heck of a set)
Flat DB Fly
40’s x12
55’s x10
65’s x6
(Great pump)
Life Fitness Shoulder Press
130x10
160x10
190x8
220x8
240x8 (PR)
Wide Neutrral Grip Lat Pulldown
140x8
180x6
200x6-8 (forgot)
Cable Pushdown
40x10
50x10
60x8
70x8
Cable Row
140x8
180x8
160x8
Hanging Leg Raise
BWx20,15
V-up
BWx25 (PR; my abs cramped after this)
4 Likes
Thursday November 21, 2024
Legs (Glute/Ham Focus)
Smith Deadlift (this smith is the angled one and with a thick bar so grip was difficult)
115x8
205x6
275x5
315x4-5 (forgot)
345x3-5 (forgot)
365x2 (failed 3; the grip got me but the weight felt light. Forgot my straps and cut it here)
Smith Hip Thrusts
115x10
205x10
255x8
295x8 (PR; only ever did hip thrusts once years ago and couldn’t comfortably even do 135 due to bar placement. These were great this time and my girlfriend + her friend loved them)
HS Leg Press
388x8
528x8
598x6
Cable Lateral Kick
10x10 (used a handle as an ankle strap wasn’t available which felt weird so just did 1 set)
Seated Leg Curl
100x8
135x5
150x6 (PR territory)
115x8
Calf Press Machine
225x12
275x10 (PR)
DB Squat
45 2x20
3 Likes
Sunday November 24, 2024
Push Day; destroyer of worlds workout
Seated Military Press
15x8
105x5
155x3
175x2
195x6 (PR)
175x8 (PR)
Paused Close Grip Bench Press
135x5
185x4
205x3
225x3
235x3
245x2
255x2
240x6 @7.5 RPE; would’ve been even easier but misgrooved the last rep.
Weighted Dip
BWx8
BW + 45 x5
BW + 80 x3
BW + 100 x8 (mega PR)
Pec Dec Fly
145x8
175x5
205x8 (mega PR)
Cybex Side Lateral
90x6
110x6 (PR or tied PR)
80x12
60x12
Hoist EZ Bar Pushdown (Outer)
60x8
80x8 (probably a PR)
70x8
6 Likes
Monday November 25, 2024 (AM BW 170.2)
Horrible Leg Day; went to the gym and my 4yo peed through her clothes so I had to take the kids home and finish from my garage gym where I squatted horribly.
Cybex Calf Press
135x8
225x5
275x3
315x8 (PR)
255x8
200x8
Cybex Lying Leg Curl
70x8
Change to home gym
Rusted Lying Leg Curl
30x5
50x3
60x5
40x8
Squat
45x5
135x5
225x5
245x3
265x3
285x3
Titan Fitness Leg Extension
105x15
3 Likes
Tuesday November 26, 2024 (AM BW 168.4; a 2024 low)
Extra Legs since Mondays leg workout was horrific + Back & a tiny bit of biceps
Squat
45x5
135x5
185x5
225x5
Deadlift (Texas Bar Dead Stop)
225x5
315x3
365x2
405x3 (good set for dead stop without a belt and at 168)
Free Motion One Arm Lat Pulldown
120x8
150x6
180x5 (probably close to a PR)
Cable Row
145x8
190x6
EZ Bar Straight Arm Pulldown
150x8 (PR)
120x8
Face Away Cable Curl
45x8
60x5
80x6
Work capacity was trash but strength was good likely due to fasting before my blood work and losing 9 lbs in a week (blood work already came back great today).
4 Likes
Wednesday November 27, 2024
Solid Push Day w/ some extra Biceps and Abs
Smith Flat Pause Bench
25x10
115x6
165x5
185x4
205x3
225x3
245x5 (2 plates + 2 10’s being on a smith; @8.5 RPE)
205x10 @8.5 RPE
Incline DB Fly
50’s x8
60’s x8 (close to a PR)
Life Fitness Shoulder Press (harder one)
85x6
115x5
135x5 (PR)
DB Side Lateral
40’s x8 (solid set)
35’s x8
30’s x8
Bent Over Lateral
45’s 2x8
Straight Bar Pushdown
30x8
42.5 x8
57.5 x8
72.5 x8
87.5 x5 (probably a PR)
Life Fitness Preacher Curl
95x5
125x5 (PR)
110x5
Life Fitness Ab Crunch
95x8
110x6
80x10
5 Likes
Monday December 2, 2024
Solid Leg Day; used Thanksgiving weekend as a Deload.
Cybex Standing Calf Raise
100x8
140x6
180x4
220x5 (PR)
180x6
160x6
Cybex Lying Leg Curl
70x10
95x6
120x4
150x6 (PR)
130x6
Beltless High Bar Squat
45x5
135x5
185x5
225x5
265x5
305x5 (great easy set)
345x5 (solid set for having done 5’s on all preceding sets)
Nautilus Leg Extension
150x10,8
Walking Lunge
BWx40 (20 per leg)
2 Likes
Tuesday December 4, 2024 (AM BW 170; happy that one day of low calorie eating has me down this low after 4 days of Thanksgiving feasting)
Push Day off less sleep
Smith Military Press
15x8
105x5
155x3
175x1
195x7 (PR; I did cheat on the final rep some bringing my hips off the seat an inch or two. I’ve added 1 rep every time I hit this movement from 2 reps on up. I went a week here and there swapping it out and it’s worked well. Goal is to hit 8 reps next time which will be difficult as I attempt to go deeper in my cut without cheating as often. Then I’ll up the weight finally)
Pause CGBP
45x8
135x5
185x5
205x5
225 2x5 (felt sluggish after the @10 set of Smith Military Press and off less sleep so kept it here)
Incline DB Fly
40’s x8
50’s x6
60’s x10 (PR)
HS Rear Delt Fly
135x8
175x5
205x8 (PR)
160x8
Cybex Side Lateral
90x10
80x10
Rope Pushdown
60x8
50x8
3 Likes
Thursday December 5, 2024 (AM BW 171)
Pull Day
Beltless Stiff Legged Deadlift Dead Stop
135x5
225x4
275x3
315x2
345x8 (no straps + no chalk. I want to say not really a PR but considering no straps and no chalk it kind of is. I hit 365x12 with straps and TnG last year as well as 405 for 5-7 stiff Leg with straps TnG. This is kind of a PR then)
295x8
Pull-up
BWx12,10,6,4 (3 mins rest between first 2 sets, 2 mins rest between 2nd and 3rd set, 1 minute rest between 3rd and 4th set)
Incline DB Curl
30’s x10,8
Hammer Curl
30’s 2x6
Trying something new since my recovery is off. Legs Push Rest Pull Rest with less rest days as recovery permits. Trying stiff legs on Pull day like Jordan Peters used to do on this split. I may change it quick but I like the setup as my recovery has sucked and I could use the extra rest days as needed.
2 Likes
Saturday December 7, 2024
Leg Day
SSB Calf Raise
61x8
151x5
201x3
241x5 (PR)
261x5 (PR)
Titan Fitness Seated Leg Curl
70x8
95x5
120x8
105x8
95x8
Reverse Band SSB Squat
241 + Rev Light Band x5
271 + Rev Light Band x5
301 + Rev Light Band x5
331 + Rev Light Band x5
361 + Rev Light Band x3 (PR)
Titan Fitness Leg Extension
105x12
155x10
130x12
105x15
Hit Reverse Band SSB Squat today to make it lighter at the bottom while still going heavy my first 3 day cycle through PPL with deadlifts on pull day. Felt fantastic. Going lighter on deadlifts I definitely have the 361x3 without reverse band considering I’ve done 335x5 before without them.
2 Likes
