March 13^th


Weighed: 171.5. Not bad. Pretty sure I'll hit the 160s this month. Went in fasted again.



Bench - Volume:
1x5x45
1x5x95
8x7x135
1x9x35
1x3x155

Felt really solid considering my left shoulder was terribly sore (like I slept on it wrong or something). Getting better at the leg drive and elbow positioning. Felt so good I went up in weight and shot for seven. Oh well.


Bulgarian Split Squats:
1x11x20
2x9x30 (pr)
1x13x20

Whew. They don't look hard, but they are really tough. Also a volume pr.


Cable Seated Rows:
1x9x85
1x5x120
1x5x140
1x7x120
1x11x100

First time doing 140.


Close Grip Cable Curls:
1x11x25
1x7x42.5
1x75x57.5
1x5x65
1x3x72.5 (pr)
1x5x65
1x7x50
1x9x42.5
1x15x30

Also a volume pr. Dat pump.



Still kinda unsure about this ultra-low carb (ketoish) stuff. I'll give it another week or so before I go back to "normal" low carb levels. I have periods of feeling great and not so hot. I've had a few recent days of not sleeping very well, and I think the diet may be a factor. Still giving it a chance, though. My average net carb total, not counting refeeds, is ~30 grams. Been doing this for about two weeks. I'll likely ditch it when I bulk... which will hopefully be before May.

Looking good as usual; your WIM for volume is the stuff of legends

Thanks, brah. You have some major volume goin' on, too. How's the fasted training treating you?

eta: omg I should have proofread my post. The second to last bench set was 1x9x135. The third set of curlz should be 1x5x57.5. lol@1x75x57.5. Now that would be some sick volume!

Okay. Done with the ultra-low carb diet. I'm not even a carb crazy nut, but damn. I want oats sometimes. I want to eat some fiber cereal and various other healthy foods that are pretty much restricted to one day a week. My carb intake will be around 100 grams a day on most days. That'll do. I've learned that I cannot do keto... and that's okay. brb, gonna eat some cereal and oats (with brotein and fats in the mix).

fasted training has been working really well (in concert with IF). I can eat normally sized meals and still not really eat that many calories, so that's working out well. I've been trying to restrict myself to a dessert a few times a week on days I work out, and it's been going well. I just weighed in at 207 this morning, which is the lowest I've been at while training for a while, so onward and upward hopefully.

And my volume is nowhere near major compared to yours, btw

March 14^th (off day)

GTG Hanging Knee Raises: 21, 4x15, 19

Pretty sure that's a volume pr



March 15^th (off day)

GTG Chins: 6x4


March 16^th (off day)

GTG Hanging Knee Raises: 7x17

Volume pr



March 17^th (off day)

GTG Chins: 7x4


March 18^th (off day)

Chins: 2x6

lol


March 19^th

Weighed: 172.8. (pre-poo, tho). No biggie.

So I went in really, really hungry. I usually go in fasted, but I was starving this time. It wasn't so bad once I got into the groove.



Squats - Intensity:
1x5x45
1x5x135
1x4x185
1x3x225
1x5x255
1x5x225
2x10x185
1x13x185

Solid. Highest 1RM since early January.


Barbell Curl:
1x11x45
1x11x55

Oops. Accidentally started doing these instead of working on dem tricepts.


Cable Cross Overs:
1x11x20
1x11x25 (pr)
1x9x25
2x11x20

Also a volume pr.


Cable Triceps Pushdowns:
1x13x30
1x11x50
1x9x65
1x5x80 (pr)
1x7x72.5
1x9x65
1x13x50

Also a volume pr. Crushed it.


One Leg Calf Press on Leg Press:
1x13x0
1x11x25
1x11x50
1x9x75
1x7x100
1x11x75

Felt good. The first set had no weight on it, but the machine weighs something. Oh well, I'll just count the plates.


Pretty solid day. Looking forward to the transition from cutting to lean bulking. Prob about a month away, still. Glad I'm still progressing at a steady pace. I have to keep it up and not get complacent.

March 20^th (off day)

GTG Hanging Knee Raises: 6x19

Forgot to keep doing them



March 21^st


Forgot to weigh myself this morning. 171ish for sure.



OHP - Volume:
1x5x45
9x10x70
1x11x70
Felt really solid. Best they've felt in a long time... maybe ever. Had to be the lax balling I did last night. I did it for around fifteen minutes. Also stretched out a bunch in between sets.


Bulgarian Split Squats:
1x9x20
1x11x20

Yeesh. I was still very sore from squats two days ago. It wasn't even worth it to try to push through the pain. Had to bro it up a bit with-


Leg Extensions (one leg):
1x7x52
1x7x66
1x7x78 (pr)
1x9x66
1x11x52

Aw yeah.


Close Grip Cable Curls:
1x11x30
1x9x50
1x5x65
1x5x72.5 (pr)
1x11x50
2x11x35

Also a volume pr. Actually starting to get noticeably pumped up bicepts. Maybe I'll look like IEL before summer.


Good stuff. Surprisingly good since I had been taking more days of recovery in between sessions. This was two days after an intense squat day. I'll keep trying to find a good balance between training and recovering. My diet is actually in a transitional phase. I'm slowly bumping up my calories since I'm a bit more active these days. My weekly average of 1900 may go up to 2000. I'll let my body determine what to do. As long as I'm close, I don't mind staying from 1850-2100 calories (depending on training). Today I'll probably hit 2050 or so.

I feel like I'm on the verge of the end of my cut. I want to bulk... I'll see what happens in a week or two.

March 22^nd (off day)

GTG Hanging Knee Raises: 7x21

Volume pr


March 23^rd (off day)

GTG Chins: 8x5

Volume pr




March 24^th


Weighed in at 171.7. That's fine.

Was pretty psyched for volume DLs.



DLs - Volume:
1x5x45
1x5x135
10x7x225
1x5x185

Whew! Solid. Wanted fifteen on the last set, but I was toast. Oh well. Feels like a good balance between heaviness and volume (for a volume day).


Cable Cross Overs:
1x9x25
3x11x20
1x13x15

Tough. I think the DLs zapped my energy today.


Cable Triceps Pushdowns:
1x11x35
1x11x50
1x7x72.5
1x7x80 (pr)
1x11x65
2x11x50
1x15x35

Also a volume pr. I admit to slightly cheating on the last two reps of 80. I'm still counting the pr, though.


Pretty pleased with everything today. I forgot to try sumo DLs. Oops. Regular DLs feel solid, so maybe I'll wait until I plateau before switching it up. Please please please warm weather please come and stay for as long as possible. Please.

My cut is almost over. My abz are popping out pretty well these days... If I stay at this weight and shed bf, I'd obv be happy. I probably will hit the 160s because it's a tough challenge. Definitely not even attempting to reach the 150s. Bulking sooooooon!

March 25^th (off day)

Hanging Knee Raises: 21



March 26^th (off day)

Hanging Knee Raises: 23



Kinda slacked on my off day stuff.


March 28^th


Weighed in at 173.5. Not sure why. I'll figure it out soon.

Both of my shoulders were kinda sore. I think it's from being sort of aggressive with the lax balling. I wasn't feeling good about benching today.


Bench - Intensity:
1x5x45
1x5x135
1x3x160
1x3x175
1x5x155
3x10x135

Bleh. It was really only because of my shoulders. Not too horrible considering the shoulder issues. The 135s flew up (until the last few grinded out reps).


Close Grip Cable Curls:
1x11x30
1x11x50
1x9x50
1x9x42.5
4x11x35
1x13x35

Crushed my volume pr.


Leg Extensions (One Leg):
1x9x52
1x5x66
1x3x78
1x4x91 (pr)
1x5x78
1x7x66
3x11x52

Also a volume pr. These actually felt pretty good. I would have done some Bulgarian SS, but my hammies were still tight from volume DLs a few days ago.


Decline Leg Ups:
1x13 (pr)
2x9
1x13

Also a volume pr. I'm going to try to remember to mix these in. My abs are definitely stronger than they have ever been. Still have tons of room for improvement.


Elliptical: 13 minutes / 171 calories / 1.23 miles

Not bad considering my legs were still a bit sore and I hadn't been on an elliptical in two months. I'll probably throw in some cardio once in awhile.


Overall, it was a productive day that started out not so great. My bench still sucks, but that's not really surprising. I weighed in heavy... which was not expected. Oh well, I am sure that I'll hit my goal to be ript by the end of April. For sure. Definitely. No doubt about it.




I'm done cutting in May (or sooner) whether I make my goal or not. Bulking coming soon.

10x7x225 deadlifts is that a typo.

March 29^th (off day)

GTG HKRs: 4x23



March 30^th


Weighed 171.1 (tied pr).

Felt pretty good going in.




Squats - Volume:
1x5x45
1x5x135
3x7x190
1x5x225
3x315 (walkbacks)
6x7x190
1x9x190
1x15x155
1x21x135


Volume pr.



Cable Seated Rows:
1x11x70
2x11x100
1x13x85
1x11x85
1x11x70
1x13x70

Volume pr.


Cable Triceps Pushdowns:
1x13x42.5
1x11x50
4x11x57.5
1x13x50
1x19x42.5

Volume pr.


Decline Leg Ups:
1x15 (pr)
1x11
1x9
1x11

Also a volume pr. Getting used to these. They're pretty intense!



Overall, it was a solid session. I'm glad nobody has asked me how long I'm gonna be in the power rack on a volume day. Might sound messed up saying, "Thirteen more sets, bro." or "It'll be another forty minutes, man."

Gonna go eat some food now.

Just noticed this question.

No, it's not a typo.


March 31^st (off day)

GTG Chins: 5x6, 6

Pullups: 5 (pr)

Yes, that's a pr for pullups. I never do them, and my previous pr was three... possibly four. I could only do one or two a year ago. I am thinking of mixing these into the GTG rotation. Another really encouraging thing is the fact that they didn't hurt my shoulder or back. The pain is why I have avoided them. SMR + generally being more aware of good form has really helped.


April 3^rd (off day)


Hanging Knee Raises: 33

Chins: 10 (pr)

Just wanted to max out on these. Prob had at least one more for both.



April 5^th


Weighed 171.3, but it could have been less. I'll explain later. Two days ago, I weighed in at 169.3!!! I won't count it officially, but I'm still pretty excited.


Went in with a stiff neck/shoulder. Not looking good for OHPs.



OHP - Intensity:
1x5x45
1x5x75
1x3x95
1x3x115
1xFx135
4x5x95
1x7x95

Damn. Oh well. I didn't want to push it since my shoulder was not feeling well. The actual OHPs didn't hurt. My shoulder and neck just were not cooperating with the heavy stuff.


Bulgarian Split Squats:
1x11x20
4x9x30
1x13x20

Volume pr. These felt solid.


Decline Leg Ups:
1x17 (pr)
2x13
1x9


Also a volume pr. I'm getting the hang of these. My abz gonna be ript soon.


Burpees: 15, 11


Oops! Forgot to hit dem gunz.


Close Grip Cable Curls:
1x11x35
1x7x50
1x5x65
1x9x50
3x13x35

A bit less than usual since I used some energy with the leg ups and burpees.


Gotta run. Pics coming soon.

You only weigh 9 more pounds than me bro. Gotta get that pullup work in. Should be higher than that. I have a crap back and still can do about 16 chins/15 pull-ups. Which I think is unacceptable for tinybros. All tinybros should be at 20+. Maybe you got weak gunz.

Agreed

April 6^th (off day)

Pullups: 6 (pr)



April 7^th (off day)


Pullups: 3


Hrm.


April 9^th


Weighed


I was already pretty zoned in when the session began.




DLs - Intensity:
1x6x45
1x5x135
1x3x185
1x3x225
1x3x265
1x5x275 (pr)
2x7x225


Aw yeah. I had at least one more at 275. Everything felt solid. No issues at all.



The weather was sooooo nice that I went outside right away.


Forward small tire pull: 4 rounds x 4 laps



Cable Cross Overs:
1x13x15
2x11x20
1x11x25 (tied pr)
2x13x20
2x15x15


Crushed my volume pr.


Cable Triceps Pushdowns:
1x11x35
1x11x50
2x11x65
3x11x50

Felt the pump.




Weight pr on the same day as a DL pr. Nice. Also pretty excited about the weather. I hate cold weather, and it took forever to leave! I'll take pics soon (for realz). Prob this week. I've been so busy with the end of the semester.



feelsgoodman.jpeg

beastly as usual

in semi-related news, i was down to 202.8 this morning

i'm approaching loco tinybro territory

^^^^^ Nice.

So you're back from the sickness and lifting regularly?

I see your log. Commenting.

OMG I feel so fat right now

you lift a lot more than me, so there's that

I was wondering what happened to your log. I found the second one.

You're thin now, bro. You still going for the loco look or bulking?

Still one of the most impressive transformations on H&F.

I need to get my upper body lifts to respectable levels. I look at the weights for you guys and cry a little inside.

Part of it is my effed up back, but also I don't enjoy the lifts as much as DLs or squats. I don't concentrate on cues as much (or at all sometimes) and just grip it and rip it. I have been better at this lately. Thinking about a tight core and elbow positioning and stuff. It really helps.


Gonna go do some pullups right now.

Nah, I'm trying to go loco-style but I'm just so undisciplined with my eating ... At least not nearly as disciplined as it takes to get down to single digit body fat. No problems staying under 220, huge problems cutting to 185. Whatev. And you're pretty much the opposite of me with lifts. I rarely squat, although I do really enjoy deadlifting. But I'd OHP every day of the week if I could take it.

I used to really love benching, but this high rep stuff is sapping my WIM a bit (although my recent layoff may be affecting that too), plus the fact that I'm doing it after OHP, which I'm guessing fatigues my shoulders a fair bit.

I'd like to hit some lower body milestones in the next few months (5x10x1.5bw on DL, 5x10xbw squat), and I'm not really all that concerned about benching (heavy) at this point, because I know I can get back to hitting 315 singles relatively quickly should I decide to do that.

I've actually been more disciplined eating than I expected I would be, and the side benefit (saving money by not buying lunches during the week) is nice too. I'm guessing the last 10 pounds is going to be pretty difficult to lose, but at around 200 pounds of bw, that's still a decent amount of calories I can eat.

A bit of a break/deload. I did stay active, though. Huge difference between this year and last year at this time. Last year, I was barely moving and getting fat.

April 10^th (off day)

Pullups: 4, 4, 4, 3, 3



April 11^th (off day)


Hanging Knee Raises: 21, 21



April 12^th (off day)

Chin Ups: 7, 7, 7


April 13^th (off day)

Kettlebell Swings: 21, 51, 41, 57

Pull Ups: 7, 7, 7, 5

Volume pr


April 14^th (off day)

Push Ups: 21, 21


April 16^th (off day)

Hanging Knee Raises: 5x21

Kettlebell Swings: 41, 39, 36, 22 (last two sets were alternating single arm swings)

Chin Ups: 4x7


April 17^th (off day)

A few sets of ez bar curlz

Hanging Knee Raises: 21


April 19^th (off day)

EZ bar Curlz: 7, 9, 9 (bar + 50 lbs.)

Pull Ups: 7, 7, 5

Push Ups: 2x25

also

I walked/jogged to a grocery store about a mile from my house. I bought two 1 gallon jugs of water and carried one in each hand all the way home. I even jogged a little bit here and there, but it was awkward. I mostly just walked. My forearms were pretty tired when I got back home.

Ab Wheel: 35



April 23^rd

Didn't weigh myself. Probably 172 or so.

I was feeling okay, but my neck was a bit tight.


Bench - Volume:
1x6x45
2x7x135
1x5x155
3x7x155
4x9x135


Not bad. Felt pretty good. Neck didn't get in the way. I'm still getting better at tightening up and using a leg drive.


One Leg Calf Press on Legg Press:
1x13x0
1x11x45
3x9x90
2x13x70
1x15x70
3x17x45

Volume pr.

Cable Triceps Pushdowns:
1x11x35
1x11x50
1x3x65
4x13x50
1x15x50
1x19x42.5


Not sure why, but 65 was really tough today. Oh well.


Decline Leg Ups: 19 (pr), 13, 11


Felt good to be back in the gym. Squats next time.

April 24^th (off day)

HKRs: 23, 25, 27, 29, 31

I think that's a volume pr

Pushups:15

Definitely not a volume pr


April 26^th


Didn't weigh myself again. I'll do it next time. I'm sure it's in the 170 range.


Felt pretty good going in.


Squats - Volensity? Intensume?:
1x5x45
1x5x135
1x2x185
1x2x225
1x3x245
2x315 (walkbacks)
1x365 (walkback)
1x5x245
1x2x245
1x7x205


Not bad since I hadn't squatted in nearly a month. I hadn't squatted since March 30^th! So sick.


Farmer's Walks:
5 sets x 2 laps x 50 lbs.

Each lap was the length of the basketball court outside.


Cable EZ Grip Curls:
1x9x35
5x7x50
1x15x35
2x11x35


Cable Cross Overs:
1x13x15
1x11x20
2x7x25
3x11x20
2x11x15

Volume pr


Decline Leg Ups:
5x13

Volume pr. These were tough!


I may add in some squats as an assistance exercise again. Not doing them in nearly a month is a travesty.

Decent session. Bulking coming soon! I will bulk starting in mid-May or earlier. No matter what. I've been cutting for ten months. Time to get hyooj.

What's your BF% at these days?