Great job on the cut and progress man!

Thanks man! Don't love where I'm at yet but its obviously a long game.

Bingeing a bit post cut. Trying not to skip logging on these days, have myself at 4k cal today and still missing protein target. Probably need to work on optimizing nutrition so I don't waste the bulk.

Fs
4x6x133
150s up
Dropping leg press for a bit, I think it would cause jaw pain with the new braces lol
Tons of stress on my wrists atm. Still waiting for mobility to catch up
Sunburn pain on shoulders was notable too. Never seen anyone mention that before

Rdl
4x6x170 1x4x170
60s
I do love the forearm pump but i probably need to suck it up and at least strap in happy the sets if I want to progress

Calf raises
1x8x185 2x7x185
60s down
Got mixed up between the 25s and 35s, whoops

60 minutes

I would recommend easing into it, and ramping cals over a month or so. Shoot for 200/300 surplus imo.

Ben
Bench
fx180
2x8x135
1x3x155(8)
Sad! Maybe I am underestimating RPE? Everyone talks about how people overestimate how close they are to failure, either the rpe % are way off for me or else this should have been easy.
Dropping estimated 1rm by 20lb...

Incline db press
1x12x80
1x8x80
60s

Db lat raise
Skip

Ez bar curl
2x15x50 1x12x50
60s

60 minutes

Saw this posted on reddit. Trying to improve my cheating, thought you might like this too.

Thanks! I don't think I ever want to have as intense of an arch as that guy (will probably never compete), but I probably have some decent gains from getting non-terrible thoracic flexibility.

I'd also probably like having my hands a bit wider, but thats the widest I can go and still unrack the bar on this bench.

Wide grip pull-ups
4x6xBW
150s
Shoulder pain didnt add weight, pain went away by the end

Cable row
1x12x105 2x9x100
60s

Triceps rope pull down
2x8x50 2x8x42.5
60s @10

Facepull
3x15x20
60s up

40 minutes

Week 1 bulk

2680 cal - This is including the big cheat day, should be able to bring it down easily
160p

scale shows 153 for +6lb. Thats obviously silly.

targeting 2400cal next week

goblet squats
3x12x75

RDL
7x12x120

Standing Calf raises
2x20x120

Wraps up second 4week cycle in 7 weeks. Going to target under 6 next cycle.

Next cycle programming

push
Flat DB Bench 3x12
Dips 3x6
hammer curl 4x12-15
sets: 13 reps: 147

pull
pullup 3x6
Upright rows 4x10
cable row 2x12
DB curl 4x12-15
sets: 13 reps: 130

leg
FS 5x10
Leg Press 3x12
RDL 2x6
seated calves 4x8
sets: 14 reps: 140

push
BP 3x6
Incline DB press 3x12
ez bar curl 4x12-15
sets: 13 reps: 126

pull
DL
lat pulldowm 3x8
seated db curls 4x20
sets: 14 reps: 162

leg
FS 4x6
Goblet Squat 4x12
ham curl 2x12
seated calves 4x8
sets: 14 reps: 128

Same structure as last cycle for DL

wk1: 3@6, 3@7, 3@8
wk2: 4@6, 4@7, 2x4@8
wk3: work up to 1@8, 3x3@8
wk4: work up to 1@8, 2x4@8

Flat DB Bench
3x12x90
180s up for half

Dips 3x6xbw
60s up

hammer curl 4x14x50
SS
Skullcrusher/pullover 3x15x30
30s up

Pull-up 1x6xbw+10 1x5x10 1x6x5
240s
Still surprised every time at how fatiguing pull-ups are

B.B. upright row 4x10x30
60s up
Still haven’t found any delt movements with zero pain but doing this with a very close grip and only up to clavicle is the least bad

Cable row 2x12x105
90s up

Db curl 1x15x50 1x12x50 1x9x50 1x8x50
60s dn

60 minutes

FS 1x6x140 2x10x115 2x8x115
240s
Need to be getting my knees further forward. Will let me stay more upright and keep weight off my wrists, current set up is unsustainable, wrists are so sore by the end

Seated leg press 3x12x190
180s

DL 2x5x225
Super light, just bringing back the motor patterns

Standing calves 4x20x120

90min

BP 3x6x145
180s
Being more critical of rpe the first set was around 7 and last set 9.5

Incline db curl 2x12x70 1x12x60
60s
Probably need to add rest if I want to progress here. Maybe next cycle I'll add some overload in number of sets. Just hard to add weight in these smaller movements

Ez bar curl 1x15x50 1x13x50 2x12x50
Ss
Rope pulldown 3x8x42.5
30s

DL
Fx335
3x3x315
240s
Shockingly after 2 months off deadlifting my strength is way down

Lat pulldown 3x8x125
60s

Seated db curl 2x12x40 2x12x35
SS
Late raise 2x12x25 2x12x20
30s

70 minutes

Week 1 bulk
2570cal
154p

149 BW

surprising that I'm almost 1k cal above the end of my cut and I haven't started gaining weight. Continuing to pyramid up, targeting 2550/day this week.

Squats squats squats
Tried some pin squats, then some front squats. Hate to say it, but I might be permanently done with back squatting? After two months, still unable to squat without serious shoulder pain.

Front squatting has similar activation and doesn’t hurt, I guess that should be a 100% of barbell squats moving forward

Goblet squats

Ham machine taken

Calf machine taken

Stupid idea going to the gym after 5. Worst workout ever

Flat DB Bench
1x12x100 2x12x90
180s

Dips 3x6xbw+2.5
60s up

hammer curl 4x15x50
SS
Skullcrusher/pullover 1x15x40 2x15x30
30s up
Skullcrusher slightly bothering shoulder
Probably should suck it up and get physio. Also warm up more.

Simultaneous bi and tri pump feels amazing

40 minutes

Completed a meh pull workout

Need to stop being an idiot and deal with my shoulder. Don't want to stop working out, especially now that I'm finally bulking, but will
-switch to 3 day a week full body
-completely eliminate anything that puts my shoulder in a compromising positions
-lift heavy rather than high reps

so will do just goblet squats, DL, BP, RDL, cable row, curls, rope pulldown, calf raises, or something along those lines. Should hit most of the body, not to worried about optimal programming atm

and of course book physio.

week 2 bulk
2511cal
145p

151 BW

Will stay at 2550cal which should be a slow bulk until I'm ready to go back to higher intensity training

bro how do you bulk off 2550 calories? I lose weight like crazy if I'm not at like 3k-3.3k+

What are your stats? I'm 5'8 150lb, am fairly active in walking/hiking/sports, but don't do any structured cardio. I'd imagine anyone in that situation should be in the 2300-2700 maintenance range.

This is a very very slow bulk, I'm guessing my TDEE is around 2450-2500, just don't want to get fat while I'm recovering from injury. Once I'm back to higher frequency training and bulking faster I'll work up closer to 2900 cal. If I ate 3.3k I'd be a monster.

There's also a possibility that we have different measuring biases. As long as we are consistent, it doesn't matter if my 2550 is actually 2750 and your 3k is actually 2.9 (greg nuckols has an article on this).

Other than that, idk, probably 1-200 cal can be attributed to genetics? No clue what the science says on that.