-
01-09-2021, 04:50 PM
#141
Chest + Back 2
Saturday, January 9, 2021
BW: 93/205
Incline Bench Press (Barbell)
Set 1: 205 lb × 10 @ 8
Set 2: 200 lb × 9 @ 8.5
Set 3: 195 lb × 8 @ 8
Set 4: 185 lb × 9 @ 9
Lat Pulldown (Cable)
Set 1: 130 lb × 11 @ 8
Set 2: 130 lb × 10 @ 8
Set 3: 120 lb × 11 @ 8
Set 4: 120 lb × 9 @ 8
Bench Press (Dumbbell)
Set 1: 60 lb × 15 @ 8
Set 2: 60 lb × 12 @ 8
Set 3: 60 lb × 10 @ 8
-
01-11-2021, 04:20 PM
#142
Squat
Monday, January 11, 2021
BW: 92.8/204.6
I am still tinkering with my programming for this cut. I realized that I can't stand to lift light weights all the time. So I'm just going to take the big compound lifts to an @7 to autoregulate with reps <=5, adding in more backoff sets as the reps go down. I'm still going to be doing a bunch of accessory work at higher reps.
Squat felt pretty good today. Doing the high rep set last week helped to calibrate the weight.
Squat (Barbell)
Set 1: 165.6/365 × 5
Set 2: 170.1/375 × 5
Set 3: 176.9/390 × 5 @ 7
Set 4: 165.6/365 × 5
e1RM = 225.1/496.2
Bicep Curl (Dumbbell)
Set 1: 25 lb × 16
Set 2: 25 lb × 16
Set 3: 25 lb × 11
Set 4: 20 lb × 14
Much easier than last week.
Flat Knee Raise
Set 1: 16 reps
Set 2: 14 reps
Set 3: 13 reps
Can't do sit-ups because of the rods in my back. Can't do handing knee raises because of shoulder impingement. But I can do these.
-
01-12-2021, 04:40 PM
#143
Bench
Tuesday, January 12, 2021
BW: 92.7/203.5
Bench Press (Barbell)
Set 1: 115.7/255 × 5
Set 2: 117.9/260 × 5
Set 3: 122.5/270 × 5 @ 7
Set 4: 115.7/255 × 5
e1RM = 155.8/343.5
Incline Bench Press (Barbell)
Set 1: 190 lb × 10 @ 8.5
Set 2: 190 lb × 8 @ 9
Set 3: 185 lb × 7 @ 9
A little decrease in weight given bench press beforehand.
Bent Over Row (Barbell)
Set 1: 140 lb × 12 @ 7
Set 2: 140 lb × 12 @ 9
Set 3: 135 lb × 10 @ 8
Overhead Press (Dumbbell)
Set 1: 20 lb × 16
Set 2: 25 lb × 14
Set 3: 25 lb × 10
Triceps Extension (Cable)
Set 1: 50 lb × 15 @ 8
Set 2: 50 lb × 12 @ 8
Set 3: 50 lb × 11 @ 9
-
01-14-2021, 03:29 PM
#144
Deadlift
Thursday, January 14, 2021
BW: 92.5/203.9
I'm glad that I settled on continuing to lift heavy. I will probably lose some strength as I cut, but that should be minimized. On the back side I should be in a good position to go for big numbers at a lighter weight. #powerbuilder
Sumo Deadlift (Barbell)
Set 1: 190.5/420 × 5
Set 2: 195/430 × 5
Set 3: 201.9/445 × 5 @ 6.5
Set 4: 190.5/420 × 5
These were pretty easy. Meant for an @7. Rated @6.5 just so the target goes up next time. e1RM = 261.2/575.9
Lat Pulldown (Cable)
Set 1: 120 lb × 12 @ 8
Set 2: 120 lb × 11 @ 8
Set 3: 120 lb × 9 @ 9
Set 4: 110 lb × 10 @ 8
Strength was a little down given deadlifts first.
Last edited by John Helton; 01-14-2021 at 03:32 PM.
-
01-16-2021, 03:48 PM
#145
Press
Saturday, January 16, 2021
BW: 92.3/203.5
Strict Military Press (Barbell)
Set 1: 65.8/145 × 5
Set 2: 68/150 × 5
Set 3: 70.3/155 × 5 @ 7.5
Set 4: 65.8/145 × 5
This was a little tougher than I anticipated. I guess it has been almost 3 years since I lifted the press heavy. I expect the e1RM to go up even though I am in a calorie deficit. e1RM = 88/193.9
Lateral Raise (Dumbbell)
Set 1: 20 lb × 13
Set 2: 20 lb × 11
Set 3: 15 lb × 15
Set 4: 15 lb × 13
Bench Press (Dumbbell)
Set 1: 70 lb × 12 @ 8
Set 2: 70 lb × 11 @ 8
Set 3: 70 lb × 10 @ 9.5
Chest Fly (Cable)
Set 1: 30 lb × 12
Set 2: 25 lb × 15
Set 3: 25 lb × 12
-
01-18-2021, 04:11 PM
#146
Squat
Monday, January 18, 2021
BW: 92.2/203.3
Squat (Barbell)
Set 1: 172.4/380 × 4
Set 2: 176.9/390 × 4
Set 3: 181.4/400 × 4 @ 7
Set 4: 172.4/380 × 4
e1RM = 223.4/492.4
Bicep Curl (Dumbbell)
Set 1: 30 lb × 12 @ 8
Set 2: 30 lb × 10 @ 8
Set 3: 25 lb × 13 @ 9
Set 4: 25 lb × 10 @ 8
-
01-19-2021, 06:36 PM
#147
Bench
Tuesday, January 19, 2021
BW: 92.1/203
Bench Press (Barbell)
Set 1: 117.9/260 × 4
Set 2: 124.7/275 × 4
Set 3: 131.5/290 × 4 @ 8 (new rep PR)
Set 4: 117.9/260 × 4
e1RM = 156.8/345.7
Incline Bench Press (Barbell)
Set 1: 190 lb × 10 @ 8
Set 2: 185 lb × 10 @ 9
Set 3: 180 lb × 9 @ 9
Bent Over One Arm Row (Dumbbell)
Set 1: 45 lb × 10
Set 2: 50 lb × 10
Set 3: 60 lb × 10 @ 8
Overhead Press (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 11
Set 3: 20 lb × 12
Triceps Extension (Cable)
Set 1: 53 lb × 14 @ 8
Set 2: 53 lb × 13 @ 9
Set 3: 53 lb × 10 @ 10
-
01-23-2021, 03:37 PM
#148
Press
Saturday, January 23, 2021
BW: 91.7/202.2
Strict Military Press (Barbell)
Set 1: 68.0/150 × 4
Set 2: 70.3/155 × 4
Set 3: 72.6/160 × 4 @ 6.5
Set 4: 68.0/150 × 4
Much easier than last week. e1RM = 90.8/200.2
Lateral Raise (Dumbbell)
Set 1: 20 lb × 14
Set 2: 20 lb × 12
Set 3: 20 lb × 10
Set 4: 15 lb × 12
Bench Press (Dumbbell)
Set 1: 80 lb × 10 @ 8
Set 2: 80 lb × 9 @ 8
Set 3: 80 lb × 8 @ 9.5
Chest Fly (Cable)
Set 1: 30 lb × 14 @ 8
Set 2: 30 lb × 12 @ 8
Set 3: 30 lb × 10 @ 8
-
01-25-2021, 02:27 PM
#149
Squat
Monday, January 25, 2021
BW: 91.4/201.5
Had to get this done quickly so I cut the accessory work.
Squat (Barbell)
172.4/380 x 3 x 7
Using e1RM = 224.5/495. Working sets done in 20 min.
-
01-27-2021, 10:04 AM
#150
Bench
Wednesday, January 27, 2021
BW: 91.2/201.1
Bench Press (Barbell)
117.9/260 lb × 3 x 8
e1RM = 154.7/341
Chest Fly (Cable)
Set 1: 30 lb × 15
Set 2: 35 lb × 12
Set 3: 35 lb × 11
Triceps Extension (Cable)
Set 1: 53 lb × 15
Set 2: 57 lb × 13
Set 3: 57 lb × 10
Last edited by John Helton; 01-27-2021 at 10:17 AM.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules