I approve Takes some guts to do cardio post leg day broah!

Wasn't easy but had to do it. Good to finally get the thumbs up mane.

It looks like you're doing upper power/lower power/upper hypertrophy/lower hypertrophy? But all your power days are sets of 8-12? WTF is going on?

accessory work is higher rep ranges but bench/squat/dl are all 5 reps

O ok cool, yea looks like some of the recent power days were just at a ****ty hotel gym.

Basically the same setup that I have going, except I'm doing 3's for power, and like 1/10th of the work you're doing overall haha.

yeah went to Miami for 5 days or so. Haha, its not bad just the power days cause my rest time is longer so instead of hour workout its at least 1:30.

6/9/15
170.6 lbs

- DLs were tough today, quads quite sore from yesterday's workout. Did an extra set for DL cause 225 was easier than normal.
- Coach is gonna send me update tonight. Strength is still going up but haven't lost that much weight on deficit. Started 5-6 weeks ago @174 lbs.

Pull hypertrophy
BB rows
145x10 x4

Lat Pulldowns
160x10
140x10 x3

DB rows
70x10 x3

Close grip lat pulldowns
140x10 x2

DL blocks
225x10 x2
245x10
255x10

DB reverse fly
20x12 x4

DB curls
35x10 x3

BB curls
65x10 x3

Week 6 of Cut
Regular: 220p/430c/85f
Refeed: 220p/505c/85f

Cardio
(2) 400kcal runs
(1) HIIT 10 mins

Might have overdid it with quad work on leg day. Can barely move. Doubt i'll be able to do cardio today. incoming doms.

6/10/15
173.2 lbs

- gained 3 lbs, big jump up but no big deal. Should fluctuate down the next few days.

- a lot of politics at my job. Currently not getting many hours cause I don't ass kiss. I rather get no hours than kiss anyone's ass especially a bish's.

Push hypertrophy
DB bench
75x10 x3
80x10

DB Incline
60x10
65x10
70x10

Chest dip
x15

OHP
95x10 x3

Lateral raises drop set
35x12/ 30x12
25x15/ 20x12

Close grip bench
155x10
155x9
145x9

Rope pushdowns
50x10 x3

Macros
216p/438c/80f

I'm a big fan of ass kissing. Tad bit of dishonesty for some free career xp? I'm game.

This goes beyond being at work means I gotta hang out with them all the time and kiss up to someone who is the same position as me. No, rather be out.

6/11/15
174.2 lbs

Dafuq is going on with my weight. I started my cut at 174 lbs lol. Sighhh. Fluctuating quite a bit.

Cardio
400kcal burnt 3.5 miles in 37/38 mins

6/12/15
172.0 lbs

- legs still super sore. Legs are friedddddd.

Legs power (refeed day)
Squats
185x6
185x5 x2
195x5

DL
285x5 x3

Leg press
270x8 x5

Cardio
Special Olympics Run ~300 calories burnt

Macros
220p/505c/85f

6/13/15
172.0 lbs

- working early today and gym only opened at 0700 so had 45 mins to workout. Did the important stuff excluding curls.

upper body power
BB flat bench
185x8
205x5 x2
210x5 x2

DB flat bench
75x8
80x8 x3

BB seated press
95x10
115x6 x3
115x5

DB curls drop sets
40x8
35x6
30x6
25x6

6/14/15
172.4 lbs

Not much to report on my off day. Not thrilled that weight is then same at 172 all week. Either way, I'm still getting stronger, slowly. I'll take it.

Macros
220p/430c/85f

6/15/15
173.4 lbs

- Did this workout on 320 calories so was a bit rough towards my second cardio session. Might be a tough one energy wise at work today. Have my update tomorrow so I'm sure it will be a bigger increase than the norm but need to lose a lot more weight.

- Still looking soft at 172 lbs need to cut cut cut.





Push hypertrophy
DB flat bench
80x10
80x9
75x9

DB incline bench
70x9
65x9 x2

Chest dip
x10
x12

OHP
95x10 x3

Side lateral drop sets
35x12
30x12 (@10)
25x12
20x12

BB close grip bench
155x10 x2
155x8

Rope pushdowns
50x10
57.5x8

Cardio
1.5 mile steady run
HIIT 12 mins 20/40 @11.0 speed

......?

Ya I meant I didn't categorize curls as "important stuff"

6/16/15
172.4 lbs

Pull hypertrophy
BB bent over rows
155x10 x4

Lat pulldowns
160x10 x4

DB rows
70x10 x3

Close grip lat pulldowns
140x10 x2

DL blocks
245x10 x3

DB reverse flys
20x12
25x10
25x12 x2

DB curls
35x10 x3

Preacher curls
50x10 x2
60x10

Cardio
12 mins HIIT 30/60@ 10.5 speed & 1.0 incline

Week 8
Macros- 220p/400c/80f
Cardio- (2) 400kcal runs (1) 12 min HIIT
Goal- go from 172.4 to 171 lbs

- Big decrease this week ~160-170 calories so I better hit 171 at minimum
- Started the cut at 174 so its been a struggle and at that weight was consuming well over 500g carbs. This is pretty strange.
- Strength wise i'm obviously still very weak but slowly increasing weight which has been the only positive thing about this cut. In 8 weeks:

----> BB flat bench (195x5 - 210x5)
----> DB flat bench (70x10 - 80x10)
----> DB incline bench (60x10 - 70x9)
----> Close grip bench (155x7 - 155x10)
----> OHP (95x10 - 95x10)
----> Squats (185x5 - 195x5)
----> Leg press (180x10 - 290x10)
----> DL (275x5 - 285x5)
- DL Blocks 60 sec rest (225x7 - 245x10)

6/17/15
170.6 lbs

- totally exhausted ended workout early
- took an unexpected refeed day since it's my 8 year anniversary. All kinds of pasta, bread and alcohol.

Lower body hypertrophy
Squats
185x10 x3
155x10

Leg press
270x10 x2
290x10
320x10

DL
245x7
225x10 x2

6/18/15
171.6 lbs

- coworker got arrested today, hope the best for him in prison. Can face up to ten years.
- PR city today. Keep getting stronger. 225x5 for 3+ sets soon for bench. It's coming.

Upper body power
Bb flat bench
205x5
215x5 x4

DB flat bench
80x8
85x8
90x8 x2

Seated military press
115x8
135x6 x2
135x5 x2

Lat pulldowns
160x10
180x8 x2

Lateral raises
30x10
30x20
35x12

Flat bench skull crushers
65x10 x3

DB curls
35x10 x3

Damn. Who did he shoot?

j/k j/k

Great job with the prs!