Off day yesterday. Shoulders today. Definitely feeling like I am getting weaker as I continue in this deficit, mostly it is showing up in overall work capacity. I will have to probably make some small adjustments.
100 went up, but I had that weird thing where my left side sometimes does not want to cooperate, so it was a bitch to lock out that side. My back didn’t love that little struggle. Hit a little PR on the BNP…it has been on the table for a while, figure I would grab it while it was still possible. It was a close thing.
Standing Barbell Shoulder Press (OHP)
40 kg x 5 reps
50 kg x 4 reps
60 kg x 3 reps
70 kg x 2 reps
80 kg x 1 reps
90 kg x 1 reps
100 kg x 1 reps
Seated Barbell Press Behind Neck
30 kg x 6 reps
35 kg x 6 reps
40 kg x 5 reps
50 kg x 5 reps
60 kg x 3 reps
70 kg x 2 reps
80 kg x 1 reps (PR)
60 kg x 10 reps
Muscle-Up
3 reps
2 reps
2 reps
Handstand Push-Up
5 reps
6 reps
7 reps
Upright Barbell Row
40 lb x 15 reps
40 lb x 15 reps
40 lb x 15 reps
40 lb x 15 reps
40 lb x 15 reps
Was thinking I was going to murder those HSPUs, but it turned out that I had no energy for them.
Woulda normally been a squat day today, but didn’t want to mess too much with the back after tweaking it yesterday. So when it doubt, pull. Trying to ramp up the PUs a bit. Did the biceps thing at the end with a tiny bit more weight, and that absolutely sucked.
And absolute crap day today. Feeling really lethargic, and the back is still being very cranky. In short, ugh. I did leg stuff just because it has been 6 days, but I really should have just stayed home. After 140 I could tell that I should just move on, so I did.
Barbell Squat
60 kg x 5 reps
80 kg x 3 reps
100 kg x 3 reps
120 kg x 2 reps
140 kg x 1 reps
Machine Hack Squat
105 lb x 6 reps
145 lb x 6 reps
195 lb x 6 reps
235 lb x 6 reps
285 lb x 6 reps
325 lb x 6 reps
375 lb x 6 reps
425 lb x 6 reps
325 lb x 10 reps
235 lb x 10 reps
Muscle-Up
4 reps
4 reps
Pull-Up
1 reps (60 seconds)
On the other hand I managed to do 4 MUs twice, which makes no sense. And then a 60 second pull-up, which also makes no sense.
Boobies day, more focus on volume today because I have been slacking. Pretty happy with 90 for 10 (still in a calorie deficit), probably had a couple more in the tank.
Barbell Incline Bench Press
45 kg x 5 reps
55 kg x 5 reps
70 kg x 5 reps
85 kg x 3 reps
95 kg x 3 reps
105 kg x 1 reps
90 kg x 10 reps
80 kg x 10 reps
75 kg x 10 reps
70 kg x 10 reps
70 kg x 10 reps
Muscle-Up
2 reps
Dips - Chest Version
5 reps
8 reps
11 reps
14 reps
17 reps
20 reps
10 reps
10 reps
Pull-Up
10 reps
No running today, but forgot to log that I ran yesterday, so clean conscience.
Back around to squats/legs. Last time I was having a bad day in general, today was much better. I probably didn’t have much more than 160 in me today, which is miles away from 172 from ten days ago but more in line with where I should be while I am in a deficit. Not displeased. MUs are also getting better every time I do them.
Had a pulling day today and pretty well destroyed my arms by the end of it with the biceps torture routine. Did some weighted PUs for the first time in a long time, they were just…okay, I guess.
Been a rough couple of days, the weighted pulls really whooped me. Forearms sore, and it did not do my shitty left elbow any favors either. Off day yesterday (active rest with a bit of an outdoor run). Boobs today, limited on time. I actually failed a second rep at 115, which is absurd. I mean, it was inevitable at some point because I am still shedding weight, but I think I just underestimated it. Made up for it by smashing 90 for 12.
Barbell Incline Bench Press
45 kg x 5 reps
55 kg x 5 reps
70 kg x 5 reps
85 kg x 3 reps
95 kg x 3 reps
105 kg x 1 reps
115 kg x 1 reps
90 kg x 12 reps
80 kg x 10 reps
70 kg x 10 reps
Muscle-Up
2 reps
2 reps
2 reps
3 reps
Dips - Chest Versions
5 reps
10 reps
15 reps
20 reps
No run. Doing it outside the past couple days has reminded my body that pavement takes some getting used to.
This last week or so has just been really lame. I am still trying to work hard, but being in a deficit means the recovery is lacking. I am just sore all over, and for no good reason. Well, except for the reason I just stated very specifically. Sleep should be better. I want to be done with this mini-cut very soon. Good news is, I think I am close to a sweet spot where I can start eating normal again.
Press day. Still somehow manage to launch 100 into orbit. Rep capability is balls.
Standing Barbell Shoulder Press (OHP)
40 kg x 5 reps
50 kg x 5 reps
60 kg x 3 reps
70 kg x 2 reps
80 kg x 2 reps
90 kg x 1 reps
100 kg x 1 reps
Seated Barbell Press Behind Neck
30 kg x 6 reps
40 kg x 6 reps
50 kg x 6 reps
60 kg x 10 reps
40 kg x 10 reps
Muscle-Up
3 reps
4 reps
Seated Dumbbell Shoulder Press
18 kg x 10 reps
22.5 kg x 10 reps
27 kg x 10 reps
29.5 kg x 8 reps
34 kg x 8 reps
This was pretty good work considering how lame I feel.
Bit of a general update. Not really sure when I starting trying to drop weight, but whenever it was I was peaking at just a hair over 89 kilo morning weight. Now I am just a bit over 85, so about 4 kilo lost. While this is not a ton of dropped weight, I feel this has been fairly successful so far. While my energy levels are obviously are a bit low during workouts and I cannot do endless reps, I feel that general strength is still pretty good. Energy out side of the gym has been really good. My only complaints are really my achy fucking joints.
Two things that I think have made this more successful than usual when I cut; first, adding just a little bit of conditioning in the form of some very easy running a few times a week. Second, I have not stopped trying to lift heavy. While I have added and changed some things, I am still keeping trying to keep the top-end strength as much as possible, which I think will make life easier once I stop dieting and get a little rebound effect.
And lastly…going to call out @Koestrizer here. You wrote something a while back about drinking issues. I have said before in this thread that I had developed a daily drinking habit…not tons of alcohol, but yeah, basically every day. Like you, I do not really agree with the stigma about it, but on the other hand I also know that it is not healthy. Since that conversation, I have stopped the daily habit and have limited myself to only Fridays and Saturdays. The positive effect has been undeniable from a training and general well-being point-of view. Which is kind of annoying, but there it is.
Anyway, just a bit of introspection coming out here in the log. I am very close to being in my happy middle ground of “sorta strong, sorta fit looking, sorta capable”. Not going to drop more than another kilo, maybe not even that much.
Great job on all fronts, mate! Especially on the drinking. That’s a great cut back and a daily drinking habit can be a slippery slope. I have since that conversation also reduced my alcohol intake measurably.
Have had a lot of off days this week due to sheer lack of time, but my body has needed it. Back to squats/legs today, also short on time. Clearly 160 is my new limit here, but that is not surprising.
Barbell Squat
60 kg x 3 reps
80 kg x 3 reps
100 kg x 3 reps
120 kg x 2 reps
140 kg x 1 reps
150 kg x 1 reps
160 kg x 1 reps
100 kg x 10 reps
60 kg x 10 reps
Machine Hack Squat
195 lb x 6 reps
235 lb x 6 reps
330 lb x 6 reps
310 lb x 6 reps
300 lb x 6 reps
235 lb x 10 reps
Muscle-Up
4 reps
4 reps
4 reps
3 reps
3 reps
Tried and failed hit 5 MUs, but pretty sure I should be able to by now.
Tortured my biceps at the end, then finished off with 7 minutes of easy running.
A thought bouncing around in my head: what if my elbow pain is due to all the pressing? It is during pressing movements where my elbows are flexed with the most load on them, and the flexed position seems to be the most painful position. I may have to test this a little bit. I will be super bummed if it turns out to be the major cause.
So I skipped three whole days, which is pretty unusual for me. Had a bunch of audit shit to deal with at work, so I used the opportunity for a bit of a break. My poor elbows sure needed it.
Anywho, pressing today. Weight still coming off the body, but not really off the bar. Pretty pleased.
Standing Barbell Shoulder Press (OHP)
30 kg x 5 reps
40 kg x 5 reps
50 kg x 5 reps
60 kg x 3 reps
70 kg x 3 reps
80 kg x 1 reps
90 kg x 1 reps
100 kg x 1 reps
Seated Barbell Press Behind Neck
30 kg x 6 reps
40 kg x 6 reps
50 kg x 5 reps
60 kg x 5 reps
70 kg x 5 reps
Muscle-Up
5 reps
4 reps
3 reps
2 reps
1 reps
Seated Dumbbell Shoulder Press
20 kg x 8 reps
27 kg x 8 reps
34 kg x 8 reps
Upright Barbell Row
60 lb x 10 reps
60 lb x 10 reps
60 lb x 10 reps
Hit 5 MUs, and everything below that is pretty easy these days. Ran for 7 minutes to finish off.