Those look fine. I just use soccer socks since they are cheaper.

Maybe? I use sleeves and sometimes if I have long work socks I just leave those on. And wear athletic pants. Not sure socks will help much more in addition to the pants though.

To be honest the only reason I'm quoting this is to admit that when I saw this post I thought "wtf is he posting junk about socks in my log for" and then realized what log I was in.



Probably should self-ban myself from your log for 24hrs lol.

Yeah good idea.

I prefer not to wear pants that's why I want to get something

lmfao, if it was up to Loco this log would be banned for 2 weeks because he can't help from looking at it.

Yeah, it actually only took a few sessions to overcome the awkwardness, but the difference is far less noticeable now. I still prefer left over, but I don't avoid right over like I used to.

I've always alternated o/u hands and thought everyone does that. Seems crazy to always pull with same hands o/u to me. Even if it's not really a big deal, I'm sure I'd start imagining all kinds of imbalances everywhere knowing I do some lift in so asymmetric way.

3/6/14
Chest/arms hypertrophy

Weight: 178.1

- Started doing 1 min rest time in between sets timed towards the end of the workout and now I am going to time it each time. Otherwise, I take too much time in between sets and hypertrophy is suppose to be controlled movements and short rest time.

- Felt a lil weak today in the sense that it was tough for me to push out the last few reps of each set. It prob is a result of lower rest time but it was still a great workout. Days like these, I need to push my ego outta the way and just know sticking to the rest time and having a good workout is what counts.

- Ordering VooDoo Floss bands because I feel I am getting to the point of adding resistance to my hip opening stretches. Ordering Sony Camcorder so I can record better quality at the gym and for better quality photos when I'm phucking shredded in the summer.

DB flat bench:
70x10
80x6
85x10
85x9
85x8

BB decline:
185x12
205x10
205x8

Preacher curls: (Not sure how much the bar weighs)
50x15
70x10 x2

Hammer strength bench press:
180x15
180x10
180x12

Standing hammer curls:
30x15
35x15 x2

Dips:
BWx10
35x12 x2
35x11

V-bar pushdowns:
72.5x15
72.5x13
72.5x11

Cable kickbacks:
5x20
10x16 x2

even so, it's going to be very hard to balance this out correctly.

3/7/14
Back/delts/abs

Weight: 178.5

- Tough workout for sure. All dem sets on top of it being a hypertrophy day def got me winded but overall I am a fan of this routine as a whole. A ton of back work and believe this program is gonna get my strength up while cutting like last year. Let's see how it goes. Tomorrow completes Week I, macros and maybe cardio will be adjusted. Not looking forward to that but right now I'm still eating a ton of calories.

T-bar rows:
90x10
115x8
125x8
135x8 x3

Lat pulldowns:
140x12 x2
140x8
140x12
140x10

Cable rows:
140x12 x4

DB OHP: (OMG this was the lowest weight for this in recent history for me, as low as Loco!! 60 seconds rest time for all exercises get me winded for sure)
55x12 x3

Side lateral raises:
35x12
35x15
35x12

Seated bent over rear delt raises:
20x15
15x20 x2

Hyper extensions:
BWx20 x2
BWx15

Crunches on ball:
x50 x2

Cable bent over crunches:
50x15 x2

Straight leg kicks on pull up bar:
x8 x2

3/8/14
Lower body hypertrophy
Weight 178.2

- Decided to switch close stance leg press with close stance hack squats for my hip. Leg press is how I injured it and it stills weird while doing it, part of it may be mental but whatever.

- Today after stretching my hip flexors out I felt good enough to switch out my front squats to regular squats. First time doing these in a long ass time. Did not feel bad considering when I used to do BW squats my left hip flexor would hurt. A step in the right direction. I feel like my form has improved but I won't know for sure until I up the weight and record myself. I'm excited to see how everything will work out by the end of my cut. Hopefully, I'll gain enough strength to have a respectful total for a tinybro. We shall see.

- Solid first week of being on my cut. Hit macros to da facking tee and training has been consistent. Gaining strength while losing weight, what else could I ask for? Most of it right now is water weight but I'll take it.

Squats:
45x10
95x12
115x12 x3
135x12

Romanian DL:
135x8 x3

Hack squat close stance:
90x10
180x12
200x12 x2

Leg extensions:
90x20 x3

Seated leg curls:
70x15
110x12
130x10 x2

Lying leg curls:
95x12
110x10 x2

Hack calf raises:
180x20
270x20
360x20
380x20
390x20 x3

Macros:
3,148 calories
74g fats
404g carbs
220g protein

Week II

- Cut macros some and added in 2 more days for cardio. Lowered rest time at gym for higher intensity.

Training macros:
230p 75f 400c
Off day:
250p 85f 300c
Refeed:
215p 75f 550c

Cardio:
Three 15min HIIT 30:60
One Steady state 20min

Fawk. Daylight savings is gonna screw me up. Working both jobs tomorrow and only can get 5 hours of sleep now. At least it's my off day from the gym so I don't need high energy levels. Just packed my meals for work and man that was easy. Only 300g carbs.. Gonna be fawking starving tomorrow. Poverty amount of food.

3/9/14
Off

- Worked both jobs today with 5 hours of sleep due to day light savings. Fawking sucked. I felt like puking several times today because my body is used to high calories/high carbs. Mentally tough day today food wise for me. First day under 3k calories in a few months. I remained strong because I plan to be shredded by summer. Brutal.

- Pumped for the next few power days. Gonna have to run a lot this week but whatever, gotta do what I gotta do.

Macros
2,914 calories
83g fats
295g carbs
245g protein

3/10/14
Upper body power

Weight: 177.4

- Experimenting with rest time a bit. I feel that my workouts are long and since I'm cutting it would be a good time to shorten it up and actually use a timer for my rest time. Cut off a tota of 15-17 mins of my gym time due to shorter rests. Instead of giving myself a range of 3-5 mins inbetween sets I am doing 1 1/2 mins-2 mins for power day. Hypertrophy is 45 seconds- 1 min. The workout was excellent, huge pump, however due to the rest time everything felt really heavy. That's fine with my for now I suppose, not sure how I feel about it.

- I feel that my bench form has been slacking and I have been second guessing my arm positions ever since my injury. I feel when I go heavy with 3-5 rep range I am almost doing negatives because I am concentrating so deeply on form. I'm gonna have to start filming some of my benching again.

DB rows:
80x10
100x6
120x5 x2
130x4
130x5

Pull ups:
25x10
35x8
35x7

Lat pulldowns:
140x10
160x9
160x8

Flat bench:
45x25
95x10
135x8
185x5
225x5
235x3 x2

DB incline:
80x5
90x8 x2
90x7

DB OHP:
65x10 x2

Standing curls:
40x8 x3

Dips:
35x12 x2
35x10

HIIT: 15 mins (3.0 incline, 11.5 sprint, 4.0 power walk rest time)

Macros:
3,768 calories
75g fats
549g carbs
223g protein

I think this is smart. But paying attention to overall tempo and time under tension is as important.

I really believe that for hypertrophy focused work, completely ignoring reps and just logging weight, sets, and time under tension for each set (or better yet time under eccentric tension) would be beneficial to just about every trainee.

I dunno I kind of think that rest time should not be sacrificed during a cut, especially on power day. Maybe it should even increase. I mean the main purpose is to keep the weight on the bar in order to preserve muscle. If you want to burn more calories, then do some cardio.

EV is such a carb monkey and already does so much volume that I expect he recovers pretty quickly between sets, so 2 mins may be enough for him to maintain intensity at >85% of his max. But yeah, if cutting rest is lowering intensity in his main "power" movements (bench and apparently DB row) then that could definitely be counter productive.

I'm sure there's some logic to your exercise ordering but why aren't you using the following scheme?

1. Main push (working sets of 3-5)
2. Main pull (working sets of 4-8)
3. Everything else (working sets of 8-12)

That order is initially what I set it to but my coach told me to re read the phat program and it has the rows first then the bench. Kinda sucks especially given the low rest time now. The rest time is up to me tho. I think I'm going to decrease the curls and dip rest time and up the bench/DB row/DB OHP time.

3/11/14
Lower body power

- Good session today. Next week I need to record myself doing RDL because I want to hear some feedback. Last week my lower back felt weird from them, hopefully this week there is no pain.

- Initially I was going to control my rest time but when I started deadlifting I said phuck that and took my time. Was shooting for 3-4 max rest time but prob took 4-6 mins. Not a big deal especially after doing RDL and squatting.

- Felt pretty good after stretching and doing my warm up sets for squats so felt comfortable enough to move up in weight. Good results for my 2nd week back of squatting. I feel that my form has improved too. Pumped for my cut even though the macros are gonna get rough in about 2-3 weeks.

RDL:
135x8
155x8 x2

Squats:
45x10
95x10
135x8
165x8
185x8

DL:
135x12
185x5
225x5
275x3
315x2 (last set of raw)
315x5 x3
315x4

Leg extensions:
150x8 x2
170x8
190x8

Lying leg curls:
80x10
110x8
125x8

Hack raises:
180x20
270x15
360x20
410x20
430x20

Macros:
3,092
70g fats
408g carbs
229g protein

Form comparison 4 months ago to now. Still have some things to work on but so far it looks like an improvement to me.

10/26/13
Squats 205x5




3/11/14
Squats 185x8

Soab, my left heel hurts from doing DL w/o shoes. Need buy good shoes or man the fack up.

Hideous squats in October bro.

March looks good. The main thing you changed is that you are not losing them forward as much. Still gotta keep an eye on that. Weight on heels, bar straight down. New depth looks good too. As a fellow buttwinker, we can never go too deep.

Haha confirmed hideous indeed. No wonder my lower back would hurt after that day I did 255x1. It feels great to be doing the big 3 lifts again. Hopefully by the end of my cut I can have a respectful total for my weight.

Rogue Voodoo Floss Bands came in! Pumped to start using em. Hope it strengthens my hips even more.

3/12/14
Traps/abs/cardio

Weight: 176.2

- By the end of HIIT my legs felt like jelly. Feels like I'm losing weight pretty consistently. Off to a solid start imo.

- Guy at the gym was trying to get me on Anavar. He told me he has 300 pills of it and can give me a good price. Told me it only stays in your system for 90 days. Pretty sure this is the drug that gets u rock hard and vascular. U don't even have to inject it, prob phucks up your liver then. Have no clue about this prob just spewing bs.

DB shrugs:
100x15
110x15 x2

Cable crunch
50x12
57.5x12 x2

Plank
45 sec
1:10 x2

HIIT (15 mins 3.0 incline, 11.5 sprint, 4.5 rest speed walk)

EV on the juice?? Say it ain't so, natty gainz. I guess you've been juicing this whole time anyway since you're addicted to that Craze.