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11-14-2016 , 12:38 PM

#51

BABARtheELEPHANT

old hand

Join Date: Jan 2013 Posts: 1,920

Monday 11/14 Leg

Thanks to my shoulder tendinitis, this week I'll do 3x leg on Monday, Wednesday and Friday.

BP: I've been on Flector 1% for my shoulder and I can do some movements that used to cause pain before.

I did 2x5x45 just to see if a pain was there. There was just a little but I'm hopeful I can bench next week.

Squat:

1x5x45
1x5x65

4x5x88

Here is the last 88lbs set

My back went forward on the last rep which made my hips do something weird.

Leg press: 1x12x275

Single leg press: 2x12x55

Pullup: 5, 3

Triceps: 2x15

10 minutes HIIT treadmill

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11-16-2016 , 12:31 PM

#52

BABARtheELEPHANT

old hand

Join Date: Jan 2013 Posts: 1,920

Wednesday 11/16 Leg

Squat:
5x45
5x65
5x5x90
1x8x65

Pullup: 5,5,4,3

Bi curls: 1x15, 2x20

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11-17-2016 , 12:40 PM

#53

BABARtheELEPHANT

old hand

Join Date: Jan 2013 Posts: 1,920

Thursday 11/17 Pull

Weight this morning is a disappointing 89kg. Three options:

1) I've miscalculated my calories. I don't think it's very likely since I weight everything I eat and I've only binged 3 days this month. I didn't count calories these days but it's unlikely those are 5K+ cal each. More like 3k or so.

2) I've gained muscles and lost fat. I dunno. I'll snap pictures each week from now on to see.

3) Water weight.

The workout:

DL
1x5 132
3x5 175
1x5 225

Here is the second one at 175

Pullup 5, 5, 3, 2

Db row 3x10x45lbs

Tri 3x15

Ab wheel 2x10

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11-17-2016 , 03:19 PM

#54

PJo336

THRILLHOUSE!

Join Date: Mar 2007 Posts: 22,158

Weight during a cut is probably the most annoying thing in the world. Im not providing any insight, just venting

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11-21-2016 , 02:32 PM

#55

BABARtheELEPHANT

old hand

Join Date: Jan 2013 Posts: 1,920

Monday 11/21 Push

BP:
8x45
5x65
7x90
5x65
2x10x65

Pain was back at 90. I think I'll try push again next week and give the shoulder 1 week more to rest.

DB shoulder
2x10x16lbs

Pullup 4

Tri 3x15

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11-22-2016 , 11:36 AM

#56

BABARtheELEPHANT

old hand

Join Date: Jan 2013 Posts: 1,920

Tuesday 22/11 Pull

Great workout

DL 5x60
5x80
5x90
5x90
5x100

Pullup 4 5 5 4

Curling 3x10, 2x15

DB row 3x10

Shrugs 2x15

Facepull 3x10

Ab wheel 3x10

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11-23-2016 , 11:52 AM

#57

BABARtheELEPHANT

old hand

Join Date: Jan 2013 Posts: 1,920

Wednesday 11/23 Legs

Foam rolling

Sq
5x20
5x30
5x40
5x40
5x45
5x45 <= ugly form
5x40

First 5x40kg

Leg press
2x12x125

Single leg press
2x12x25

Leg extension
3x15x40

Leg curl
3x5x60

Last edited by BABARtheELEPHANT; 11-23-2016 at 12:13 PM.

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11-23-2016 , 01:46 PM

#58

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Have you tried a wider stance for your squat? It might allow you to bottom out in a higher position and be a bit stronger / more stable out of the hole.

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11-24-2016 , 02:54 AM

#59

BABARtheELEPHANT

old hand

Join Date: Jan 2013 Posts: 1,920

I'll try that. IIRC, my knees would lean inward on the way up with a wider stance.

Weight this morning is 87.7kg.

Quote

11-24-2016 , 03:08 AM

#60

rAv

veteran

Join Date: Apr 2010 Posts: 2,288

Agree you shouldn't go this deep, because at the moment you don't have the mobility for it (see buttwink at the bottom)

Quote

11-24-2016 , 01:33 PM

#61

BABARtheELEPHANT

old hand

Join Date: Jan 2013 Posts: 1,920

I'll try that tomorrow.

Thursday 11/24 Pull

Today was supposed to be push day. I did some BP, warmed up in 10kg increases from 20 to 60kg. I did 1 rep at 60 but didn't wanna push it. I'll try again on monday.

DL:
5x60
4x5x80

Pullup: 6 5 5 4, I see a steady progress. For the record, I was at 3 3 2 2 just a month ago.

DB row: 2x10x20kg

Doms in the glutes is a great feeling.

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11-26-2016 , 01:12 PM

#62

BABARtheELEPHANT

old hand

Join Date: Jan 2013 Posts: 1,920

Saturday 11/26 Legs

I skipped gym yesterday. Too sore/lazy.

The workout:

Squat
5x20
5x30
5x40
5x5x45

Pullup 5 5 5 5 5 4 (absolute PR)

Leg extension
3x15x50kg

Curl
3x5x60

Leg press
2x12x125

Single leg press
12x35

Lunges 2x10

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11-26-2016 , 01:22 PM

#63

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

IMO drop the leg extension and single leg press and add more leg press and lunge sets.

Quote

11-28-2016 , 11:47 AM

#64

BABARtheELEPHANT

old hand

Join Date: Jan 2013 Posts: 1,920

Monday 11/28 Push

Good workout, shoulder is still a no go but I managed to do some BP. I go back to the doctor on thursday. I'll ask for an echography, I think he'll be okay since he knows it's primarily to lose weight.

The workout:

BP:
20x20
15x30
10x40
5x50
5x50
5x45
7x40
10x40

Db tri ext:
3x12x16kg

Tri pulldown:
3x12

Ab crunch:
50, 40,40

Diet wise, I've been going beast mode the last week and results show. I only had a pint on saturday night and had it planned in my log.

I found an old sweater that was way too tight for me even 2 month ago. Now my man boobs barely show.

Quote

11-28-2016 , 01:37 PM

#65

BABARtheELEPHANT

old hand

Join Date: Jan 2013 Posts: 1,920

Quote:

Originally Posted by rAv

Agree you shouldn't go this deep, because at the moment you don't have the mobility for it (see buttwink at the bottom)

Quote:

Originally Posted by Renton555

Have you tried a wider stance for your squat? It might allow you to bottom out in a higher position and be a bit stronger / more stable out of the hole.

I tried going slightly wider stance. I still have the same issue with stability in and going out of the hole. I read the buttwink is linked to weak hamstrings. I'll also foam roll the **** out of my hamstrings cause they are stiff af.

Quote:

Originally Posted by Renton555

IMO drop the leg extension and single leg press and add more leg press and lunge sets.

Gotcha. Will drop those and add in more leg press and lunges. I'll also add in barbell hip thrust. I'll report on wednesday. Leg day is quickly becoming my favorite day.

As far as general form goes. I think that as long as I progress and I don't risk hurting myself, it's okay to sacrifice a bit on form. The best way to have perfect form on 40kg is to make 40kg part of your warmup, right?

Quote

11-28-2016 , 06:30 PM

#66

COCKBOAT

old hand

Join Date: Jan 2010 Posts: 1,202

Quote:

Originally Posted by Renton555

IMO drop the leg extension and single leg press and add weight to your squat from session to session.

IMO.

Quote

11-29-2016 , 12:40 AM

#67

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Why not both?

He's obv got some technical issues preventing him from squatting heavy so I don't see an issue with doing a bunch of leg press in the meantime as he works on his squat.

Quote

11-29-2016 , 10:32 AM

#68

COCKBOAT

old hand

Join Date: Jan 2010 Posts: 1,202

That time would be much better spent reading SS and doing more warmup sets.

Quote

11-29-2016 , 11:49 AM

#69

BABARtheELEPHANT

old hand

Join Date: Jan 2013 Posts: 1,920

Tuesday 11/29 Pull

Good workout.

DL
5x60
3x80
5x100
5x100
5x80
5x80
5x60

Last 5x60 set. I feel it's fairly good, there is still a delay at the beginning of the movement where my upper back caves a little. To activate my glutes, I focus on flexing/activating my hamstrings and it seems to work really well.

Pullup 5, 5, 5, 5, 4

DB row
5x10x21kg

Z bar curling
3x15x15kg

Pulley curl
4x15x12.5kg

Shrugs DB
3x15x16kg

Quote

11-29-2016 , 12:01 PM

#70

rAv

veteran

Join Date: Apr 2010 Posts: 2,288

Starting to look pretty good

Imo try to control the movement a bit more on the eccentric. You're just kind of setting it down and you let your back round in the process. I'd work on that while the weight is still light.

Quote

11-29-2016 , 12:41 PM

#71

BABARtheELEPHANT

old hand

Join Date: Jan 2013 Posts: 1,920

Yeah, the eccentric part is always weird af. DL is so mentally taxing and since I have issues with coordinating my movement. Maybe I can do negative DL, I'll try to find a way to set this up with the safety pins on the rack.

Also, I just read your log, I also farted during a heavy DL today. We made it I guess.

Quote

11-29-2016 , 12:50 PM

#72

rAv

veteran

Join Date: Apr 2010 Posts: 2,288

Lol fistbump

I'd start learning Romanian deadlifts. Great way to learn to hip hinge and from there it's just bend the knees and you have a full DL eccentric. Besides it's great for hypertrophy and DL assistance

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11-30-2016 , 01:39 PM

#73

BABARtheELEPHANT

old hand

Join Date: Jan 2013 Posts: 1,920

Wednesday 11/30 Leg

Good ****, good ****.

Sq
7x20
5x30
5x40
5x50 pr
5x50
5x50
5x50
5x45

Leg press
3x10x125

Pullup 5 5 6 7 5

Lunges
3x10x25

Abductor
3x30x50

Quote

12-01-2016 , 05:29 AM

#74

BABARtheELEPHANT

old hand

Join Date: Jan 2013 Posts: 1,920

Weight this morning is a satisfying 86.5kg

This is starting from last week's monday. True beast mode right there. I haven't had an up day this week in weight. I'm thinking that 170 grams of protein instead of 150 makes a big difference or maybe it's just variance.

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12-01-2016 , 01:54 PM

#75

BABARtheELEPHANT

old hand

Join Date: Jan 2013 Posts: 1,920

Thursday 12/01 Pulsh

Push day with some DL in here because a buddy had new straps and I wanted to see what it was about.

BP
20x20
15x30
10x40
5x50
5x50
5x50
5x50
5x40

DL
5x60
5x80
5x80

Pullup 5 5 5

Tri ex (above the head, two handed db)
16x14
15x16
15x16

DB Front raise 3x15x4kg

Tri pulldown 3x15

Ab wheel 4x10

Lying leg raise 2x10

I'm going out of town tomorrow. Hopefully I don't pig too much. I'll pack some whey so I can at least keep up with that. I'll be back grinding it on Monday.

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