Now that you are back up in weight we need the n00ds of your cut results. No excuses

Unfortunately, said pictures do not actually exist. I plan on making 180 by the end of the year, though, and there will be pictures then for sure.

7/29 (192.4 lbs)

A
5/3/1 Incline Bench (Round 3, Week 1): 5x135, 5x150, 7x170, 3x10x125
DB Row: 4x10x100
Lat Pulldown (strict): 6x12x72.5

B
5/3/1 Front Squat (Round 3, Week 1): 5x135, 5x155, 7x180, 3x10x125
DB Bench Press: 10x85, 3x9x85
DB Curl: 3x10x40

C
Tricep Pushdowns: 4x15x72.5
Lateral Cable Raise: 4x12x12.5

Slightly less fat, slightly more cardio capacity (although not much). Going to try to fit three workouts in next week in between flights, then have two weeks of being mostly home to try to get back into a bit of a routine.

The mamacore is in town, so the few days I've been home required me to eat all the food. Going out of town for the next week, though, so perhaps I can get things under control. Plan is to lift tomorrow and Thursday (i.e. the days I'm not flying) and get back on some kind of lifting schedule.

8/1 (193.2 lbs)

A
5/3/1 Bench (Round 3, Week 2): 3x170, 3x190, 7x215, 3x10x160
NG Chins: 1x8x+35; 1x7x+35, 2x6x+35
Facepulls: 6x12x47.5

B
Squat (Round 3, Week 2): 3x185, 3x205, 9x230, 3x10x170
Arnold Press: 4x9x50
DB Hammer Curl: 3x15x35
Tricep pressdowns: 4x15x72.5
Lateral cable raise: 4x12x12.5

No RDLs because I'm DLing tomorrow, although thinking about it, it might make sense to move them to front squat day (i.e. after deadlifts) to maybe not fatigue my hamstrings do much. But it's baby weights either way so who gives a ****.

Felt fat and chins were hard; shocking news.

Just to be certain: you are super setting all the exercises under A, and then super setting those lifted under B? So something like: Bench-Facepull-Bench-Facepull-Bench-Chins-Facepull-Bench-Chins-Facepull etc?

I usually get the chins done in between my warm up sets and two sets of facepulls in between each work set. So something like:

Chins set 1
Bench warm-up (10x45, 10x95)
Chins set 2
Bench warm-up (5x135, 3x155)
Chins set 3
Bench work sets (3x 170, 3x190)
Chins set 4
Bench work set (7x215)
Facepulls x 2 (~75-90 seconds rest)
Bench volume set
Facepulls x 2 (~75-90 seconds rest)
Bench volume set
Facepulls x 2 (~75-90 seconds rest)
Bench volume set

Squats are pretty similar, in that I finish the Arnold presses before the squat work sets; normally I'd have an accessory posterior chain exercise (a "C" block) with the tricep and shoulder vanity stuff, but I didn't really have time today so I did a true super set of that stuff in between volume squat sets.

Right, right, thanks.
I am looking to implement some more super setting into my workouts myself, especially to just get more done in less time. Do you feel you have "ideal" combinations of exercises to super set going on in your log, or are some of the exercises getting in the way of each other?

Push/pull has always worked for me for the big upper body lifts. Plus not doing any shoulder/tri/bi stuff until I've benched, or ancillary lower body stuff until I've squatted. Mostly personal preference aside from that, I think.

But in general, upper first (push/pull), lower second (random secondary upper body stuff), lower accessory (random tertiary upper body stuff) has worked out alright for me.

Counterpoint: has it tho?

Jk. You are killing it. Wish I had half your WIM

CB,

Thanks, but given I've worked out like 6 times combined in June and July, perhaps a bit misplaced. Trying to get back to it, though.

8/2: ??? lbs

A
5/3/1 DL (Round 3, Week 2): 3x240, 3x275, 3x315, 3x295, 3x275, 3x10x195

B
5/3/1 OHP (Round 3, Week 2): 3x105, 3x120, 5x135, 3x10x95
Seated Cable Rows (strict): 6x15x72.5

C
Dips: 4x8x+45
EZ Curl (strict): 3x12x55

Bar was one of the "looks new and kind of has knurling but not really and is impossible to grip since I don't bring straps or chalk with me when I'm lifting out of town" LA Fitness specials, and I just could not hold it comfortably DOH at 315, so I did a few extra sets at lower weight to punish myself.

Got a rep or two less on OHP than I wanted; I'll chalk it up to fatigue/not having a rest day in between and go from there.

8/4 (??? lbs)

A
5/3/1 Incline Bench (Round 3, Week 2): 3x145, 3x160, 6x180, 3x10x125
DB Row: 4x10x100
Lat Pulldown (strict): 6x15x100

B
5/3/1 Front Squat (Round 3, Week 2): 3x145, 3x170, 6x190, 3x10x125
DB Bench Press: 2x10x85, 2x9x85
Single arm Cable Curl: 4x12x17.5

C
RDL: 4x8x205
Tricep Pushdowns: 4x15x72.5
Lateral Cable Raise: 4x12x12.5

Wiped out from travel and a long day on the client site, but still toughed it out. Need food and sleep.

8/6 (190.4 lbs)

A
5/3/1 Bench (Round 3, Week 3): 5x180, 3x205, 4x230, 3x10x165
NG Chins: 2x8x+35; 1x7x+35, 1x6x+35
Facepulls: 6x12x47.5

B
Squat (Round 3, Week 3): 5x190, 3x215, 9x240, 3x10x175
Arnold Press: 4x10x50
Low to high Cable Crossover:. 3x12x17.5

C
Good Mornings:. 4x10x115
DB Hammer Curl: 2x15x35, 2x12x35
Tricep pressdowns: 4x15x72.5
Lateral cable raise: 4x12x12.5



Four reps on bench felt like kind of a disaster, but everything felt heavy warming up to it, so not super surprising. Squats felt alright; most reps look barely parallel with a few to good depth, but given how I was feeling, I was happy to tough out 9 reps (especially considering I only got 9 at 230 on Monday).

Slightly less fat this weak because I actually managed to keep a decent control of my diet while on the road, mostly because I didn't really have time to eat much other than triple meat Chipotle after working out. It's a start, I suppose.

8/9: 191.4 lbs

A
5/3/1 DL (Round 3, Week 3): 5x265, 3x295, 3x325, 3x10x195

B
5/3/1 OHP (Round 3, Week 3): 5x110, 3x125, 5x140, 3x10x95
Seated Cable Rows (strict): 6x15x72.5

C
Dips: 2x10x+45, 2x8x+45
EZ Curl (strict): 4x12x55

Lower back felt a little soft and was slightly tender from the last week or so of lifting so I called it a set at three reps; feel like I had a few more in me, but didn't really feel the need to push it. I definitely lose the most from my deadlift when my training time gets cut.

Those squats look good man. Later reps even better than the first.

Great point.

8/10 (190.2 lbs)
C2 Row: 4:50 mins (1250 m)
HLR: 4x8
Pallof Press: 4x12x30.5
Farmer's Walks (80 lb DBs): 3x~50 seconds each

Cardio work capacity confirmed **** after a two month rowing layoff, plus my legs were a little fatigued; probably will just row 2-3 times per week and add a minute or two each session until I get to some satisfactory middle distance at a two minute pace. I'll probably get there just in time to leave for three weeks in Europe and a week in Australia during which time I won't be able to lift, but que cera.

8/11 (188.4 lbs)

A
5/3/1 Incline Bench (Round 3, Week 3): 5x150, 3x170, 3x190, 3x10x135
DB Row: 4x10x100
Lat Pulldown (strict): 6x12x72.5

B
5/3/1 Front Squat (Round 3, Week 3): 5x160, 3x180, 5x200 (PR), 3x10x135
DB Bench Press: 4x10x85
Single Arm Cable Curl: 4x12x17.5

C
RDLs: 4x8x205
Tricep Pushdowns: 4x15x72.5
Lateral Cable Raise: 4x12x12.5

Front squat PR is kind of nice/sad considering the weight, but I feel like a two plate triple is on the horizon by the end of the year, which would be kind of cool. Incline bench was kind of crappy; I'll stay at the same weight for one more round and reset if it doesn't improve.

Weight is finally starting to go back in the right direction, which is nice.

8/12 (188. 6 lbs)
C2 Row: 5:43 mins (1500 m)
HLR: 4x8
Pallof Press: 4x12x30.5
Farmer's Walks (85 lb DBs): 3x~50 seconds each

Not terrible. Still probably too tired out from the row, but it was decently below a 2 minute pace so w/e

8/6 (192.4 lbs)

A
5/3/1 Bench (Round 4, Week 1): 5x155, 5x180, 9x205, 3x10x165
NG Chins: 8x+35; 3x7x+35
Facepulls: 6x12x47.5

B
Squat (Round 4, Week 1): 5x170, 5x195, 12x220, 3x10x175
Arnold Press: 4x10x50
DB Hammer Curl: 4x15x35

C
Good Mornings:. 4x10x135
Tricep pressdowns: 4x15x72.5
Lateral cable raise: 4x12x12.5



Was pretty good all week and then refattened due to a food smorgasbord Friday/Saturday for the last two days of my sister, brother-in-law, and niece's visit. Few regrets. Felt fatigued/tired for this workout though, due to lack of quality sleep due to a buttload of alcohol.

Didn't add weight to bench because of the kind of terrible last few sessions; same number of reps on the AMRAP, but felt weaker than last time, so meh. Squats felt good; weight's coming forward a fair bit in the hole, but short of moving to Boston and paying KC for coaching by becoming his rooshort wearing manservant, I'm not sure what to do other than try my best to not let it get too terrible.

Spent the morning out with the family, which included a trip to the sporting goods store to get the minis geared up for their first soccer team, which starts in a few weeks. They were pretty excited for their new cleats, which was cool; they're banging around their new soccer balls in the basement as we speak, as it happens.

8/15 (191.0 lbs)
C2 Row: 6:41 mins (1750 m)
HLR: 4x8
Pallof Press: 4x12x30.5
Farmer's Walks (85 lb DBs): 3x~50 seconds each

8/16: ???? lbs

A
5/3/1 DL (Round 4, Week 1): 5x225, 5x265, 7x295, 3x10x195

B
5/3/1 OHP (Round 4, Week 1): 5x95, 5x110, 7x125, 3x10x95
Seated Cable Rows (strict): 6x15x90

C
Dips: 4x8x+45

Rushed through an early morning workout before my appointment at my client site -- I'm in San Diego, and meant to get up at 5:45 local time, but forgot that I have my phone silenced until 7 am normally and didn't get up until an hour later. Happy to still be able to get it in, since it means I have more time to spend with my family out here afterwards.

8/18 (??? lbs)

A
5/3/1 Incline Bench (Round 4, Week 1): 5x135, 5x150, 6x170, 6x160, 7x170
DB Row: 4x10x100
Lat Pulldown (strict): 6x12x72.5

B
5/3/1 Front Squat (Round 4, Week 1): 5x140, 5x160, 6x185, 6x175, 6x160
DB Bench Press: 4x10x85
Single Arm Cable Curl: 3x12x17.5

C
RDLs: 3x8x205
Tricep Pushdowns: 3x15x72.5
Lateral Cable Raise: 3x12x12.5

Took some advice from Aidan's N1H blurb and added some higher intensity back off sets (something like 5% and 10% less than the top set training max percentage). Morning workout since I'm on the west coast, so had a little fatigue.

8/21 (188.4 lbs)

A
5/3/1 Bench (Round 4, Week 2): 3x170, 3x190, 6x215, 6x205, 8x190
NG Chins: 4x8x+35
Facepulls: 6x12x47.5

B
Squat (Round 4, Week 2): 3x190, 3x210, 9x235, 8x225, 8x210
Arnold Press: 4x10x50
Low to high Cable Crossover:. 3x12x17.5

C
DB Hammer Curl: 4x15x35
Tricep pressdowns: 4x15x72.5
Lateral cable raise: 4x12x12.5

Had one (probably tough) rep left in the tank for the top set for bench and one or two for my top squat set. Backoff sets felt solid, generally had at least one rep left in the tank if not more. Videos of two squat sets to come in a few hours.

Jacked up my SI joint again (I did it a few years ago on the other side). No issues squatting, and pressure with a lacrosse ball helps. Hopefully this isn't a six month thing again.