what's BBM?

Barbell medicine

Bench
4x150(7.5)
4x155(8)
2x4x160 (9-10)
Slight wrist pain, odd. Makes sense that this was hard with my recent laziness, still a rep pr

Incline db press
1x12
12x70
60s

Db lat raise
3x15x15
No pain during light pain after

Ez bar curl
1x12x60 2x8x60
75s
+rest

60 minutes

Sat - 4 hr hike

Sun
Wide grip pull-ups
2x6xBW+5
2x6xBW
150s @8.5
Lol weight pr, first ever weighted pull-ups

Cable row
1x12x110 1x9x110 1x12x110
60s
Wider grip extension, a bit harder

Triceps rope pull down
2x8x45 1x8x50
60s
One guy was hogging both ropes + bosu ball in one machine. Used straight bar instead.

Facepull
3x15x10
45s

Kind of exciting for the upcoming bench single and have wanted to try out a slingshot , so worked up to a pretty easy 165 single @6.5

Don’t think the slingshot really adds much weight, but improved the bottom pause for sure

40 minutes



Apparently yoga isn't real exercise so I've skipped it past few days, hopefully I can be consistent with it as a weekday thing

week 8 cut
2173 cal
156p

scale at 154

Based on the numbers I'm seeing, seems like ~2200 is my maintenance. Somewhat surprised at how low it is. Going to try to keep a bit of a cut going until mid/late may and then get on a prolonged bulk for the first time

Lbbs
2x6x205 2x6x185
Almost a month without back squats, weird. Would be more amused if it wasn’t for the fact that i was squatting 8x225 3 months ago.
On a positive note I may have finally found the shelf on my back

Ham curl
2x12x70 2x12x65 2x12x60 1x12x55
60s

Calf raises
3x8x170
30s

Cgb
1x10x130 1x9x130 1x5x125
120s @8.5
Add some rest next time I guess. Felt pretty good.

Dips
1x8 3x5
90s
Will change the routine as needed to protect my shoulder, flys suck these feel good

Cable row
2x12x110 1x9x110
60s
Probably need to vary this, feeling the fatigue in my arms not back

Db lat raise
Skipped
Cutting out back squats and lat raises until my shoulder fully heals

EZ bar curl
1x12x60 1x7x60 1x12x50
90s

50 minutes

What's your body fat % goal? I suspect your maintenance will pop up 300 or so once you get back to eating at maintenance/surplus, that was what happened to me.

I really hope so, would be nice to start eating again one of these days. I think I've done this pretty sub optimally, should have cut slightly harder 17-1800kcal/day, and focused more on diet quality. I haven't eaten terribly, but a ton of calories wasted on bars, and too much on alcohol and snacks.

I don't really have a good measure of body fat %, but with my progress slowing I think I need to go back to bulking if I want to keep getting gainz. I'm also getting braces next week so there go all my aesthetic gains. I'll keep the cut going through bay to breakers and then probably do an extended bulk trying to really put on muscle.

Chest supported row
4x12x190
120s @7.5 up

Lat pull down
3x8x125
60s

Ez bar skullcrusher/pullover
5x15x30
45s
Just skullcrusher for shoulder purposes

Facepull
3x15x20
30s

Hammer curl
2x13x50 1x12x50
30s

55 minutes

Fs
2x6x130
150s up

Leg press
1x12x440 1x8x440
180s

Rdl
5x6x170
75s up

Calf raises
3x8x170
30s up

70 minutes

Sunday

3.5hr bike

Week 9 cut
2304 cal - coming from Sunday where I guessed at 3500 cal, I think thats fine with the biking
142p

Anywhere between 150-155 on the scale

Bench
1x175(8)
2x3x160(8-9)
1x3x155(8)
PRs are fun! Should have videoed from a different angle, can’t tell if the spotter was helping. I don’t think so. Definitely not progressing at 5lb/wk like during the bridge. Butt did not stay firmly planted during the backoffs.

Incline db press
1x12x80
1x8x80
60s

Db lat raise
Skip

Ez bar curl
2x12x60 1x8x60
120s

60 minutes

Nice job dude, paused and at a lower body weight too. Tiling that he went to touch it but you had that no doubt.

Thanks, I'll go for 180 next time which should confirm it. From my small experience I think the gap between 3rep max and 1rep max is quite a bit bigger than implied by the charts. Not totally sure I could do 3 reps here, but pretty confident I could pull off 1@10 at 190lb

Wide grip pull-ups
Bunch of setsxBW+10
150s
Super thick bar, will try again next week with a more normal bar

Cable row
1x12x100 1x9x100 1x12x100
60s
Changed to zero hip hinge, less rom better back work

Triceps rope pull down
3x8x45 1x8x50
60s @10

Facepull
3x15x20
60s up

40 minutes

1hr yoga pre fatigue

Not even close to being able to get shoulder into back squats position

Fs
2x6x135 2x6x125

Ham curl
2x12x75 1x12x70 2x12x65 1x12x60 1x12x55
60s

Calf raises
3x8x170
30s up

Week 10 cut
1906 cal
133p

150 BW

Last week of the cut now. Going to try for 1700cal average. After all, this will hopefully be the lowest number I'll see on the scale for a long long time, want to make sure I get into the 40s. Also, friends decided on a baywatch theme for bay to breakers, so umm, yeah, thats incentive.

Cgb
1x10x130 1x8x135 1x6x135
150s @8.5
Had someone ask to work in so 135 felt polite

Dips
1x8 1x7 2x6
90s

Cable row
3x12x110
60s up

Db lat raise
Skipped

Some barbell curls
90s

40 minutes

Maybe the first time since I've started this log that I've fallen to page 3

Went for the pull day on Monday. In retrospect a bad decision going a 4th consecutive day - especially considering all the yoga I've been doing. Days without compound lifts are also tricky because I tend to not warm up enough. Ended up straining something in my neck, obviously haven't been doing anything active since.

Starting to loosen up so I went today and did a light workout. Will keep taking plenty of rest days until I feel 100%, not a spot where I want to push myself.

Chest supported row
4x12x165

Lat pull down
3x8x100

Ez bar skullcrusher
3x15x30

Facepull
3x15x20
30s

Hammer curl
3x15x40

Week 11 cut
BW - 147
BF% - 15%
1724 cal avg
118 protein, pretty tough on a large cut

Probably my easiest week of the cut. Had a great diet, I think I'll have so problem doing faster cuts in the future using this.

Breakfast smoothie
1/4 cup oats
1 frozen banana
1/2 cup yogurt
1/2 cup milk
2 tsp creatine
2 tsp flax seed
1 tbsp honey
1 scoop protein

lunch
something mealprepped, high protein ~600 cal

after work smoothie
2 cup greens
1 cup fruit
1 cup juice

Dinner
2 eggs
1 cup egg white
4 cherry tomatoes
spinach
10g feta


Measurements

Date	Feb17	Mar17	May20
BW	162	158	147
BF	?	17	15
neck	16.25	16.5	16.5
shoulders	45.5	47.5	46
biceps flex	15	15	15
biceps ext	14	13.5	13.5
chest	47.5	38	395
waist	33.5	34	33.5
hips	40.5	40.5	39
thigh	25	24.5	23
calves	15	15	14.5

[/QUOTE]

Losing around 15 lb and only losing a bit of size, I guess I should be happy. Potentially a hypertrophic non responder? Lol, I know a lot of it is on me, 1 year+ into lifting have never really done any bulking, its about time. Going to maintenance for a week or so until I'm healthy enough to resume high volume, then bulking 20lb at a 2-400cal surplus (2550-2750). Pretty excited for this, looking for the long term here in terms of aesthetics a year out, in retrospect I think recomping is short term thinking, and probably only works for people genetically predisposed to grow.

noodz alert

First set of photos are from Feb - after 9 months of GSLP and the bridge

Second set are from now after 3 months of PPL



Managed to work my way from small bro to tiny bro. Kind of tired of being DYEL even relative to noobs. Looking forward to the coming bulk, I'm not sure if calories are the only thing I'm missing but its a good start