Deload - Bench Day
Rear Delt + Pullup Warmup
Flat Barbell Bench
135 x 12
185 x 5
185 x 5
185 x 5
185 x 5
135 x 10
Incline Fly
4 sets
DB Rows
5 sets of 10
Incline Dumbbell Press
3 sets ramping up the weight (15,12,8)
Machine Flyes
1 RP Set
Abs
Saturday (22nd) - Deload
No deadlift
Pullups
3 sets
BB Rows
185 x 8
185 x 8
185 x 8
185 x 8
205 x 6
Rack Pulls
3 sets of ramping up weight to 315 (15,15,12)
Hammer Strength PullDown
4 sets ramping up weight
Close Grip, Reverse Seated Pull Down
3 sets
Machine Rows
3 sets
Wide Grip Machine Rows
1 set 20 reps
Abs
August 24th - Shoulders OHP
Seeing that I will not be able to complete the final month of my BBB challenge, I decided to begin implementing a bodybuilding/hypertrophy more focus variation of 5/3/1. Being that I will begin to start my cut to single digits (crossing fingers) I want to back off on some of the volume of the big movements.
Rear Delt + PullUp Warmup
OHP
5 x 60
5 x 70
3 x 85
5 x 95
5 x 105
5+ x 120
5 x 105
5+ x 95
Incline DB Press (40’)
12 x
12 x
12 x
12 x
Lateral Raise
12 x 20lbs
12 x 20lbs
12 x 20lbs
12 x 20lbs
12 x 20lbs
Barbell Curl
4 sets of 12-8
Preacher Curl
4 sets of 10
ABS
Legs - August 26
Squat
95 x 5
135 x 5
135 x 5
185 x 3
195 x 5
225 x 5
255 x AMRAP
225 x 5
195 x AMRAP
Leg Press
5 x 15
Leg Curls
5 x 15
Leg Extensions
4 x 12
ABS (Weighted Rope Crunches + Ab Wheel)
August 28th - Chest
Face Pulls + Pullups(warmup)
4 sets
Bench Press
Bar x 5
95 x 5
135 x 5
135 x 3
155 x 5
175 x 5
190 x AMRAP
175 x 5
155 x AMRAP
Incline DB Press
10 x
10 x
10 x
10 x
Incline Flyes
12 x
12 x
12 x
12 x
Tricep Pushdown
20 x
20 x
20 x
20 x
20 x
Dips
failure
failure
failure
failure
Sunday- August 31st
Deadlifts
135 x 5
185 x 5
225 x 5
275 x 3
315 x 5
335 x 5
375 x 4 (Missed my last rep)
BB Rows
135 x 12
165 x 12
165 x 12
185 x 10
Pullups
BW x 12
BW x 12
BW x 12
BW x 12
DB Rows
70 x 12
80 x 12
90 x 10
100 x 8
Wednesday September 2nd
Shoulders
OHP
Bar x 5
65 x 5
85 x 5
95 x 3
105 x 3
115 x 3
130 x 5
115 x 3
105 x 9
DB Shoulder Press
55 x 12
60 x 10
60 x 10
60 x 10
DB Lateral Raises
20 x 12
22.5 x 12
22.5 x 12
22.5 x 10
DB Hammer Curls
30 x 24
30 x 24
32.5 x 24
Preacher Curls
3 sets of ramping up the weight
Been about two weeks since I’ve logged on in on here…Been busy at work, and am just about two weeks into my cut. So far so good, with the new additions of Plazma and Indigo 3-G I plan on getting truly lean. I want to be around 6-7% on December 16th.
For Those interested, I am lifting Heavy—following a 5/3/1 similar protocol with heavy compound work in the beginning. Following with 6-12 rep ranges for the rest of my workout. I am also doing more volume, but I think that is mostly due to the addition of Plazma. I have never used a peri-workout supplement quite like this. I am down about 4lbs, and looking forward to continuing the journey. I am going to do my best to keep the log updated, and will start signing in at home instead of only at work.
My diet below for those interested:
BreakFast
6 Whole Boiled Eggs
80 Grams of Oatmeal
2nd Meal
30Grams of Protein Powder in Water(Sipping)
Indigo-3G around 12L (Empty Stomach)
12:30 Begin Plazma Supplmentation
130grams in 1200l of Water
Post Workout
60 grams of Protein Powder
Post Workout Meal around 5:00L
4 servings (280 grams dry) of Black Beans
400 Grams of Chicken
About 2310 Calories; 284g Protein ; 230g Carbs ; 48g Fat
Started the cut at 182lbs about 16-18%BF
Any Suggestions please let me know, I am open to any good advice. I can also post my diet for non-workout days. I workout 4 days a week
Shoulders/Biceps
OFF
Legs/Abs
OFF
Chest/Triceps
Back
OFF
September 21
Shoulders/Biceps
Peri W/O: Plazma
On Indigo 3G
Face Pulls
20
20
15
12
OHP
3 warm up sets + SS with Pullups
115 x 5
125 x 5
135 x 2
115 x 4
115 x 4
DB Should Press
60 x 12
60 x 12
65 x 10
70 x 8
55 x 12
DB Lateral Raises
5 sets at 20lbs
Hammer Curls (3 seconds down)
30 x AMRAP
32.5 x AMRAP
35 x AMRAP
20 x AMRAP (Drop Set)
Barbell Curls
55 x 10
65 x 10
65 x 10
70 x 8
September 23
LEGS
PERI-W/O: Indigo-3G (Empty Stomach 30 minutes before Go Time)
-1 serving of Plazma on my walk to the gym
-1 serving throughout
Squats
Bar x AMRAN
135 x 5
185 x 5
205 x 3
225 x 5
245 x 5
265 x 3
255 x AMRAP CLUSTER SET (6 Total Reps)
225 x 4
185 x AMRAP (shooting for 20 got 10)
Front Squats
3 sets of 8 (slow descent) :: Low Weight, working on form and they still kill my right knee. Probably due to that torn meniscus that I never actually got surgery for 4 years ago.
DB RDLs
3 sets of ramping up weights (at least 8 reps)
80,90,100lbs
Quad Curls
4 sets of 10-12
Rope Weighted Crunches
5 sets of 12 (Ramping up the weight)
OFF DAY
NOTES: Legs still feel like jelly
Diet
Breakfast
6 Whole eggs
50 Grams of oatmeal
2nd Meal
30 Grams of Whey Protein
INDIGO 3-G (approx. 12:45)
3rd Meal
4 Servings of Black Beans
5 Oz of Tuna
4th Meal(around 5:30)
50 Grams of oatmeal
300 Grams of chicken
5th Meal
60 Grams of Protein
Weight Loss Progress has been continually steady. approximately a .5lb to 1lb a week. Down from 182 to 176 in 3 weeks with strength remaining steady. After the 4th week I plan on implementing Micro-PA to continue to help with retain every ounce of muscle while cutting. I have the specific macro break down for both my workout and non-workout days if anyone is interested.
September 25
Chest Day
6 Indigo-3G capsules (30 mins before lifting/empty stomach)
Peri:WO Plazma
Flat Barbell Bench
Bar x 5
95 x 5
135 x 5
165 x 3
185 x 5
185 x 5
195 x CLUSTER SET AMSAP(As Many Sets Per Possible):: 8 Reps pretty happy with this
185 x 6
Cable Flyes (focus on squeeze)
4 sets of 8-12
Incline Bench (narrower grip)
4 sets of 135 for 7-10
Chest DIPS (This shit is hard as shit, when done the CT way…Oh my god, I barely knocked out 5)
4 sets x BW
Incline Machine Hammer Press
1 set of RP
Triceps Pushdown
6 sets of two different attachment
Back
September 26th
PeriWO: PLazma + Indigo3G
T Bar Rows (close Handle):
2 plates x 15
3 plates x 12
3 plates + 25 x 12
4 plates x 8
4 plates + 25 x 6
3 plates + 25 x AMRAP
BB Row:
185 x 12
185 x 10
195 x 10
205 x 9
165 x AMRAP
DB Rows:
80 x 12
90 x 10
100 x 8
110 x 6
Reverse Close Grip Lat Pulldowns:
3 ramping sets focusing on keeping the shoulders back and chest high
Hammer Strength Row:
4 ramping up sets changing from wider grip to closer grip
Ab Rollouts:
5 sets
Shoulder/Biceps
September 28
PeriWO: Micro-PA(60mins), Indigo-3G(30mins), Plazma
Face Pulls:
4 sets
OHP:
3 warmup sets
115 x 5
125 x 4.5
125 x 3.5
120 x 5
115 x CLUSTER SET (7 REPS)
DB Shoulder Press:
60lbs x 12
60 x 10
70 x 6
50 x 10
Lateral Raises
5 sets focusing on the squeeze and slow descent
Hammer Curls
3 sets
Concentration DB Curls
3 sets
Seated Rear Neck Press
3 sets kept reps higher 8-12
Barbell Curls
3 sets, focusing on the squeeze
Legs
September 30th
PreWO: Micro-PA & Indigo-3G
PERIWORKOUT: Plazma
Squats
Bar x 5
95 x 5
135 x 5
185 x 5
205 x 3
225 x 5
245 x 5
255 x 4
275 x CLUSTER SET (3 felt like I could do one more, think it was a good idea)
Front Squats
3 sets ramping up weight of 6-8
DB RDL
3 sets of ramping up weight 6-12
Quad Curls
4 sets of 8-12
Rope Crunches
5 sets of 8-12
October 2, 2015
Chest
PERIW/O: Plazma/MicroPA/Indigo3G
BBarbell Chest Press
95 x 5
135 x 5
190 x 5
190 x 5
190 x 5
205 x Cluster Set (AMRAP)::
175 x AMRAP
Cable Cross Over Flyes
4 sets
Incline Press
4 sets of ramping up weight
DIPs
4 sets of BW AMRAP
Incline Hammer Strength Machine
1 set of Rest Pause
Tricep Extension w/ various grips
6 sets of 8-20
October 3rd,
Back
PeriWO: Micro-PA (60mins) Indigo-3G (30mins) Plazma (15 mins before W/O)
T-Bar Row
1 plate x 15, 2 plates x 15, 2 plates +25lbs x 15, 3 plates x 12, 3 Plates +25lbs x 10, 4 plates x 10, 4plates +25lbs x 6, 4 plates x 8
BB Row
135 x 12, 185 x 12, 195 x 12, 205 x 10, 225 x 6
DB Rows
80 x 8, 90 x 8, 100 x 8, 110 x 6
Reverse Close Grip Pulldown
4 sets of ramping up weight
Rear Delt Machine
3 sets of 15-20
Hammer Strength Pull Machine
4 sets of ramping up weight
Ab Wheel
4 sets of 8-10
October 5th
Shoulder/Biceps
PeriWO: Micro-PA, Indigo-3G, Plazma
Rear Delt Face Pulls:
4 sets of 12-20 (ramping up weight)
OHP:
Bar x 5
65 x 5
85 x 5
95 x 3
105 x 5
115 x 5
120 x 5
135 x Cluster Set (2-1-1) = 5 total reps
105 x AMRAP
DB Shoulder Press:
60 x 12
60 x 12
65 x 10
70 x 7
50 x 12
Lateral Raises:
20 x 12
22.5 x 12
25 x 10
27.5 x 7
Hammer Curls
4 sets
Bicep Barbell Curls
3 sets
Concentration Curls
2 sets
Behind the Neck Press:
105 x 8
105 x 7
105 x 6
Legs :: October 7, 2015
Squats:
Bar X AMRAN
95 x AMRAN
135 x AMRAN
185 x 5
205 x 3
225 x 5
245 x 5
265 x 5
275 x CLUSTER (AMRAP :: Done 1 at a time with 10 second rest interval)
245 x 5
Front Squat
4 sets of 6-8 reps
DB RDL
3 sets of ramping up weight 80, 90 , 100 reps no less than 8
Machine Quad Curls
4 sets of ramping up weight 8-12
Rope Weighted Crunches
5 sets