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02-27-2021, 08:16 PM
#111
2/27
PBW2D3
Press
107.5x5x3-PR
4-5 minutes rest.
Seated DB Strict Press
40sx8, 7
30sx11
2 minutes rest
Assisted Dips-tried with bands the first two sets instead of the gravitron. Not a fan.
5-black band
8-black and red
#13 gravitron
10,8,9,9,9
1 min rest
Lateral Raises
15sx15,15,12,10,10
All in all great session.
Calibrated our scale to the gym scale. Pretty sure Im in the 210-212 range.
Navy bf calc says 15 percent which is lower than ever. But I would say closer to 20.
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03-02-2021, 06:48 PM
#112
PB W2D4
Starting to get a little chunky. However at my physical today my resting heart rate was 59!
Chins
I have the details in my book.
38 reps in 9 sets. 23 without a band.
Wide Grip Pulldowns
#10x12
#9x10
#8x12
T Bar Rows
90x13
90x12
70x12
Rear Delt Rows
55x17x3
Shrugs
155x20, 17, 15
Great bodybuilding style back day.
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03-07-2021, 06:24 AM
#113
PBW2D5
Parents are visiting. Been busy building and not eating. 2 big meals in last 2 days.
Squats
135x5
185x3
225x2,1
185x5,6,6
Smith Front Squats
110x9,8
90x10
Leg Ext
90x12
80x12
70x12
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03-08-2021, 05:35 PM
#114
PB W3D1
Nutrition very bad lately. Back on the wagon tonight. Junk food lately.
Bench
160x3x3
115x10x3
Assisted Dips
#12x15, 10, 9,9
#8x5
DB Bicep Curls
35sx9
30sx10,5
25sx5
Hammer Curls
25sx10
Cable Curls
80x10
70x10
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03-10-2021, 02:42 PM
#115
Right after waking up this afternoon.
( ) = Rest after set
PBW3D2
Deadlift
135x5, 225x3, 315x1 (3), 345x1 (5), 375x1-PR (3)
4" deficit snatch grip deadlift
135x5 (3)
Strapped
185x5,5,4-im not very good at using straps and the left one came loose on setup for 5th rep.
I think the deficit may be more than 4 inches. My back is completely horizontal.
Leg Curls
90x12
80x10
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03-10-2021, 10:20 PM
#116
Am I reading this right? You set a DL personal record today?
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03-11-2021, 12:39 PM
#117
Yes sir! 375 is a lifetime conventional PR for me. It was a grind but I think I have at least 10 more pounds in me.
A short story-i came back to lifting with 8 weeks of bigger leaner stronger. Which took about 12 weeks. Now I am working through a 5 day Powerbuilding split. It is essentially Andy Baker's KSC method but without the 3 week rep rotation as I am not that advanced.
I am not entirely sure if it is working. I may be too advanced of a program for me but I'm giving it a solid shot.
I think I need more frequency, so once this run is over, if I need to lose some weight I will. If not I plan on jumping into the vanilla montana method and running that for as many 2 week cycles as I can.
After that, probably lose some weight and go right back into a Powerbuilding cycle.
Also, those were definitely 6 inch deficits. I'll back that down a whole lot lower next time.
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03-12-2021, 03:14 PM
#118
In the gym before work tonight.
PB W3D3
Misgrooved the first press set badly
Press
110x3,4,3
Strip plates
95x4
Change plates
80x6,7
Seated DB Press
45sx4
40sx7
35sx7
Assisted Dips
#11x15,12,10,10
Lateral Raises
20sx15
20sx8 15sx5
10sx15
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03-16-2021, 11:37 AM
#119
I started my cut today. I'm uncomfortable and don't want to push my waist up further.
Morning weight-211
Waist-36 how I usually measure. 38 with slack in my belly and tape.
Bicep- 14.75
Neck-16.5
Chest- 42.5
Goal is 10 pounds in 8 weeks. Rather than track calories I am just going to pull a little off of every meal, and swap some of the larger carb portions for veggies.
PB W3D4
Chins
5,5,5,5,4
Assisted Pullups double banded
4,3
Extra Wide Lat Pulldowns
#9x10
#8x10
#7x13
T Bar Rows with V grip and straps
92.5x12x3
Rear Delt Rows
60x17x3
Shrugs with Straps
165x20,20,16
I just want to lean out a little, maybe take 4 weeks around maintenance, then continue gaining. I'm in this for the long haul so that's how I'm going to do it.
I will probably keep the split for now as it has enough pump volume to keep it fun while cutting, yet still hits the big lifts.
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03-16-2021, 11:49 AM
#120
So I started lifting at 6'4, 195. 35 ish waist.
Now 211. 36 plus.
If 36-16 percent.
If 38-20 percent.
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