Friday food: 2600 cal, 195 p had mcdonalds for the first time in about a month, so good

Ran/walked a 5k today. Legit toddlers were finishing in front of me. I really can't imagine how people can enjoy running.

Weight week 4: 231.8 (+.6 week, -3.2 total)
Friday food: 2600 cal, 195 p
Saturday food: 3400 cal, 210 p
Sunday food: 3400 cal, 100 p

Drank way too much Saturday and was a hungover mess Sunday. Still felt kinda ****ty today.

CLutz Week 5 session 1

Squat
5x5x215

Bench
1x3x200 (1 second pause)
1x3x215 (1 second pause)
2x5x195 (1 second pause)

Incline DB flies
5x10x20

Yates row
5x10x135

DB Hammer curl
4x25x15

Chest supported row
3x10x180 various grips

Decided to go with Juggernaut after finishing CLutz. Not sure if I'll bother to test 1RMs or just start Jugg after finishing week six.

Some guy asked me to spot his squat set today which I've never done before. It was weird. Thankfully he didn't need me.

Next week is going to be tough on the diet. I'm going to be in Kansas City from Saturday-Tuesday for the Chiefs/Pats MNF game. Dieting sucks, I'm hungry.

Boulevard brewing plus good BBQ.


240

Not a terrible line but I'd take the under

Monday food: 2500 cal, 190 p

CLutz Week 5 session 2

Squat
4x3x170 (1 second pause)

Bench
1x3x200 (1 second pause)
1x2x215 (1 second pause)
5x1x225 (3 second pause)
2x4x195 (1 second pause)

Incline DB flies
5x10x20

Deadlift
1x5x135
1x5x225
1x3x275
6x2x300 (1 second pause just below knee)

Pendlay row
5x10x115

No pump today, was tired from the deadlifts. When I got home from the gym I locked myself out of my house, so I had about two hours of unplanned LISS walking to get a set of keys. It was great

Decided to start Juggernaut next week. I'll test some heavyish squats tomorrow or Friday.

Tuesday food: 2800 cal, 230 p

CLutz Week 5 session 3

Squat
1x225
1x255
1x275

1x295

Both reps felt good. Pretty sure with full rest I had one at 315 but I tweaked my back slightly yesterday riding my scooter (lol) so I decided not to push it. And besides in the best case scenario I hit the rep, don't hurt myself and then have to do heavier 10 reppers when I start Juggernaut. **** that ****.

Bench
1x3x200 (1 sec pause)
1x3x215 (1 sec pause)
2x6x195 (1 sec pause)
I'm going to miss benching every day but its probably good that I take a break. I feel good lifting and during the day but I wake up with pins and needles in my hands like every single night.

Incline DB flies
5x10x20

Trap bar DL
4x3x240

Bent over row
5x10x135

hot tub

Biceps look huge. Squat was cool.

Nice squats, but why do you look down so close to your feet?

It's just where it goes. I know you've mentioned this before but at this point I don't think its an issue. Maybe will be if I ever squat non-jellydick weight

Wednesday food: 2600 cal, 205p
Thursday food: 2700 cal, 225 p

CLutz Week 5 session 4

Complex for good deadlift:
1) grow beard
2) eat two PWO donuts (glazed, sprinkles)
3) listen to Slim Thug

Deadlift
1x5x135
1x5x225
1x3x265
1x2x295
1x2x320
2x1x335
1x345

1x355

1x365

Yeah budday. I missed an opportunity to throw the 25lb bumpers on to make a fake four plates but still really happy with this especially while cutting. Its not a lifetime PR but its definitely a modern era PR, and I'm relatively happy with the form as well. My deadlift is roughly as strong as 140 lb Papa Loco. Holla. Donuts definitely helped.

Bench
4x1x250 (1 sec pause)

Video is of the last set but all reps were grindy. Pretty good though, 4x white lights iyam. During the sets my feet feel like they are incredibly far back but clearly they aren't. Something to keep working on.
3x2x195 (3 sec pause)

Felt like peacing out after this, so I did. No regrets.

Hot tub

So thats it for CLutz. I give it a B overall.

Pros:
Lots of benching, paused work is cool
Deadlift volume
Upper back volume

Cons:
Squat programming seems totally random

I've decided to start PHAT next week instead of Juggernaut. Seems to make more sense while on a cut. Shorter sessions make more sense for when I have to start lifting in the early AM. I've never done a true BB routine so I'm excited.

Hey, at least you deadlift more than 120lb me!

Deads also look quite solid.
Other than it being sumo ofc.

What's the bw-goal?

Good work on the workout. This is a pretty dumb outlook to have though. Just because it is not an issue now doesnt mean changing it wont help. If you just stick with stuff because that's what your used you wont improve as much as you could and you will end up like me with a terrible squat, DL and bench after 5 years of lifting.

I could inject gallons of horse test for years and never have your total so whatever ^_^

Doesn't SS say neutral gaze? That feels neutral to me because of the angle of my back. I know you don't want to be looking up. So just look out at the sidewalk maybe?

PHAT Week 1 day 1

Bench
3x5x225 TnG. Grindy and ****ty

Pendlay row
3x5x155

Rack chins
2x10xbw

Dips
2x6 (+10lb)

Chins
3, 3 (+10lb)

Cambered bar curls
3x10x60 might have only done two sets I can't remember

Seated DB press
3x10x45

OH tri extensions
3x10x40

I drank a ton the past few days and I felt awful today. I almost took the entire week off. Then I almost left after bench but I decided to stay and just go light. Had planned on doing some ab work but was dying. Might take a break from the sauce for awhile, its pretty pointless and destroys gains unleass you're Weasel45. Chiefs game was pretty fun. I'm lucky I didn't end up in a fight or in jail or both though. Accidentally spilled some beer on the guy in front of me. I was that guy. Awful. Ate lots of good food. Not going to step on a scale until next Monday but I'll get back to tracking calories tomorrow.

Yeah nah that's not a neutral neck. It might promote a bit of good morning action once you get heavy again, but overall they look solid at that weight.

Fair enough

PHAT Week 1 day 2, lower power bottom

Squat
3x5x225 nice and easy

Deadlift
5x315
looks like I didn't lock out the first two reps. its fine, I was just rushing a little bit.
4x315
3x315
2x315
1x315

SLDL
3x8x95 did these off some 45lb bumpers because LOL flexability. Still lots of low back rounding but felt pretty good. good hamstring stretch

GHR 3x10xbw
first time I've ever done these, felt them more in my quads than my hams so I'm sure I was doing them wrong

Standing BB calf raises
3x10x135

Hanging knee raises
2x10

Couldn't find the machines for leg extension or seated calf raise. Its fine.

Wednesday food: 2400 cal, 180 pro

PHAT Week 1 session 3 back/shoulders hypertrophy

Pendlay row 6 or 7x3x135

Rack chins 3x12xbw

DB Row 2x15x60

Seated DB press 3x12x40

Seated cable row 3x12x100

Close grip lat pulldown 2x20x90

Cable upright row 2x15xsomething

DB side lateral 20x10 2x20x5

Doesn't look like much but I thought I might vomit after. Very short rest on everything. I only have four days to lift this week so I'm skipping lower hypertrophy, obviously. Should be normal schedule next week.

Thursday food: 3400 cal, 220 p - just couldn't stop eating. Maybe some residual hunger from volume deadlifts on Wednesday. I don't know.

PHAT Week 1 session 4 - Chest/arms hypertrophy

Flat bench DB press 6x3x80 - probably too heavy on these since I never do them. Almost dropped one on my head the first set.

Incline DB press 3x12x50

Flat bench OH TRI extensions 3x12x60

Spider Curl 2x20x40 - these were awkward as ****, might substitute something else

DB Concentration curl 2x15x20

Incline DB flies 2x20x20 - these are supposed to be incline cable flies but **** that

Hammer strength chest press 3x12x140 - are you supposed to include any built in resistance with these? It was a 45 and 25 on each side

Cable rope pulldowns 2x15x45

Cable TRI kickbacks 2x20xsomething really light

Cambered bar preacher curls 12x40 2x12x50

good pump, didn't feel like puking today

Going to Minneapolis this weekend to watch my girlfriend run a marathon. Should be...exciting.

Check your LSD girlfriend privilege

I don't really care for the formatting used in this log.

I actually had more fun than I was expecting to. It was interesting seeing just how independent endurance levels are of general fitness levels. 50 year old fat turds running 3:30's, ripped crossfit dudes > 5 hours. lol crossfit. St. Paul is nice. Minnesota people are nice.



Weight week 6: 230.8 (-1 lb 2 weeks, -4.2 total)

Really happy with this because I've been eating like a facking hog.

PHAT Week 2 Session 1 - Power upper

Bench
3x5x225 This was so easy this week after being incredibly hard last week. Proof that alcohol is the damn devil.

Pendlay row
3x5x165

Rack chin
2x10xBW

Forgot my weight belt so just did dips/chins 1-2 reps from failure

Dips
14xBW
13xBW

Chins
7xBW
6xBW

Seated DB press
3x10x50

BB Skull crushers
3x10x70

Cambered bar standing curl
2x10x70 15x70

New nudes will be posted no later than May 1, 2015. This candydick bodybuilding **** has me all excited.

Kudos on getting your deadlift sorted from the 300lbs miss a while back. Good work.

Thanks Lloyd! I still suck at it but its my favorite lift

Monday food: 2400 cal, 195 p

Lower Power
Squat
3x5x230 EZ

Deadlift
5x5x315 **** yeah deadlift yeah. I wasn't planning on doing this many reps but it felt great

SLDL
3x8x115

Elevated smith machine calf raise
2x20x135

Leg extension
2x20x100
Leg extension machine here is ****ing nice, totally different from the ACL tearing monstrosity at my last gym

forgot GHRs b/c I forgot my book good session tho

Marathon ran couple blocks from us - Lake Nokomis if you were over in that area.

Let me know if you are back in Minny and we can not hang out just like with Waffles.

Cool will do

Tuesday food: 4000 cal, 220 g - so ****ing fat

PHAT Week 2 session 3 - Back/shoulders hypertrophy

Pendlay row 7x3x145

Rack chins 3x12xBW

DB row 2x15x60

Seated DB press 3x12x40

Close grip pulldown 2x20x100

Seated cable row 3x12x100

Cable upright row 2x15x60

Cable side lateral raise 3x20x5 - like these better than DB

making chili today

Wednesday food: 2400 cal, 160 g pro

PHAT Week 2 session 4 - lower hypertrophy

Squat
6x3x165 1 minute rests

Conventional deadlift
3x10x185 2 minute rests - felt good to do some regular deads, don't think I'll be switching for the heavy ones any time soon though. Felt more back pump than leg pump unfortunately

RDL
3x10x155 2 minute rests

Leg Press
2x15x225

Seated leg curl
2x20x50

Leg extension
2x20x60

Laying leg curl
2x20x60

Standing smif machine calf raise
2x20x135

Was pretty fun. My legs are genetically good, if I keep this up they are going to be ridiculous. One time an ex girlfriend called my quads "gross". One of the happiest moments of my life