That’ll do. Fatigued…but happy I did something. Will deadlift and do chin-ups tomorrow on their own, then hopefully back to normal the following day.
Notes:
front squats felt terrible. Both knee joints ached until the end of the 70x5 set. 90 and 100 felt ok.
bench felt heavy in the hands the whole way. 125x2 wasnt far off a maximum effort… probably too heavy for today if I’m being honest.
I feel ok for the most part, just a bit fatigued from the head cold. I haven’t pulled back on work at all, so to be expected I guess. What can ya do haha, can’t worry about a little head cold!
72x8 (it was on there, mate left it loaded).
100x3
110x6 @ 8
102.5x7 @ 8
94.5x8 @ 8
Chest Supported DB Row:
36x11
36x10
Barbell Curl:
20x10
30x8
35x11
35x10
Leg Extension: all reps using a 212 tempo.
10x20
20x20
30x20
40x5 (hurt, so stopped).
Also been doing a lot of VMO stuff, throwing it in every session and on days in between.
Notes:
have accepted that the knees are probably going to take months to sort out actually properly. I’ve bought in, as I’m keen as hell to one get back to reliable and consistent deep squats.
bench was a bit off. But ok.
everything else was good. Kept the sets down a bit as the last of my head cold dissipates.
A good session today. I’ve been playing around with some carb cycling, influenced by Lyle McDonald. Jamie Lewis’ feast and famine I’m not mentally prepared for . Would add an unnecessary layer of stress to my many work trips - some eatery’s are difficult enough as it is to put together a reasonable meal I can track, at least without looking like a fucken whacko to people who don’t know me . Easier to ride higher carbs those days, and lower ones when home.
deadlifts FLEW. They really did. Rpe 8 because technique was starting to get difficult to keep perfect. But I could have sucked it up and put up a few more reps if it was a Maximum effort session. This is good.
press was ok on the worksets. The warmups hurt my left shoulder…decided to just load the first set load and take a rep and see what happens. Nothing happened, it worked pain free like it should. No issue with any work set reps.
chinups were ok. First set was easy. Left a rep in reserve…but for whatever reason was smoked after that.
curls for the girls. WHATCANISAY.
will be replacing any kind of barbell squatting with kettlebells exclusively moving forward. Goblets, doubly fronts, whatever. They hit my quads better, and dont cause any pain. My left knee hurt for quite a while after that huge set last week on the pin squats, they weren’t hard at all, but yeah started hurting perhaps half an hour afterwards, so maybe not a great idea. I’m ok with it.
Fabulous deadlifting, mate! Class! (I think that’s what you guys say, right? Or is that the English? Or both? Or have I set international relations back with this comment?)
might not walk right tomorrow from those leg curls.
bench was ok. It’s suffering from the lack of calories. Such is life, will be worth it.
the rows were great, almost a PR…only 1kg short of all time 12RM. Good amount of volume too.
Curls, for the girls.
felt good really, diet is going well, playing with the carbs like I am seems to have me feeling a lot better than I ordinarily would while also allowing me to run a very big deficit compared to what I would normally. A few hundred calories lower. Macro Factor app is telling me ~710 cal deficit averaged over the last 15 days.
Things are moving quickly too…looking different already which is also unusual for me. 2cm GONE around the waist line. Very motivating.
65x8 - 143.3lbs. no shoulder pain…I dunno wtf.
60x8
55.5x7
Chinups: it’s cold here, a lot more clothes on…and still only 110kg total. Gettin’ skinny.
110x8 - 242lbs
110x6
110x6
DB Incline 30 deg.
37x9 - pb. - 81.5lbs
33.25x12
EZY Bar Curls:
35.5x12 - 78lbs
35.5x10
Leg Extensions:
10x20
20x20
30x20
40x20! No pain issues this time.- 88lbs
Notes:
Deadlifts were Excellent. Honestly best they have felt in some time. Just get better and better every week. Maybe 5 reps in reserve. Nuts.
Press was good also. Extra rep over last week. Still hard with lower calories.
Chins were good. 1.5kg higher this week and it felt the same if not easier with an extra rep on both the top set and the second back off.
Accessories were all great. I need to buy the dumbbell hooks as I can see in a few more KG time getting them into position will become very risky. Might get away with it until 46-47kg. We’ll see. That’s a while a way. Curls felt stronger. Leg extensions felt stronger. Typical being that they are both kind of novel again.
loving the carb cycling, really am. Getting leaner/lighter, and never feeling hungry or tired, with plenty of energy for everything. Instead of just pushing the carbs down every day…I do a few days or Low carbs, then pump them for a day or two…then taper it off again before getting low again. There have been a few mornings after a carb up day where I’ve gotten up looking bigger in all the good spots, but weighing less.
Weighing in again now consistently under 107kg…The average is tumbling. A solid 0.7kg per week, just as planned. Funny how it works so well when the plan is executed consistently…
Benching today. Followed by yet more back and arm work, and hamstring destruction. Speaking of hamstrings, today is the first day i’ve woken up Without DOMS in them since i destroyed them 5 days ago LOL. Might also hit quads again with the leg extensions, judging by the Sole day of DOM’s in those, they can take a harder hit now.
Just something about My version of bodybuilding training that just hits so nice. A good mix of volume and intensity. Since dropping the squats all together, i must also say just how much better my body feels in All of the places…I’m missing them though Ha.
Bench was good. Hard, but good for this stage. Was basically max effort those first two sets. Extra rep on the first set, and third set.
DB Rows were great! An extra rep, but also and extra KG on the bells. Pump was crazy after set two!
Other Accessories were also really good. Just felt great on everything and not short on energy at all…had a good amount of rice with lunch just playing around with that, seemed to at least mentally, make a good difference.