An Attempt at Consistency

[Mike Longnecker]

PB W3D5

High Bar Squat
230x1
235x1
190x6,6,4

Smith Front Squat
155x7
135x12
135x10

Leg Extension
100x10-12
90x9
60x13

5 minutes on a bike with my heartrate around 160. Gotta slowly work this in when I have time.

I have a little niggle on the backside of my left leg around the knee. I was front squatting really wide previous weeks and think that tweaked it. Brought my stance in on my last set today and it felt much better.
Never really bothers me on deadlifts but I always feel it when I squat down around the house and stuff.

[Mike Longnecker]

Oof. Woke up this afternoon feeling weak. Didn't eat when I got home from work this am and apparently I should have.
209
W4D1


Pushed a bunch of blood through my hamstring
RDL
135x15
KB RDL
35sx10
Air Squat
10. Interestingly narrow squat doesn't bother it but if I widen my stance it does. Hoping I can just keep pushing blood through it.

Also I know I will be pretty skinny by the end of this cut. I just need to see some of the fat come off before I keep pushing bodyweight up.

Bench
115x7
135x7
125x7,5,5,5

Incline DB Bench
40sx8
45sx8
50sx6

Assisted Dips
#10x13,10,8
Cable Crossover
40sx12
30sx13
Tricep Rope
60x20

DB Curl
30sx12,12,4
25sx4

Cable Curl
80x10
70x10
60x10

[Mike Longnecker]

Yesterday I was feeling super beat up. Took a 2 mile walk with the family pushing the stroller at a decent pace.

[Mike Longnecker]

First deload since I started in November. I can tell I need it.

W4D2

Trap Bar Deadlift
135x5
225x5
315x2
225x5

Back Extensions
3x10

Quad stance leg press
200x12

KB Row
50x12

Bike
5.4 miles in 15 minutes.

[Mike Longnecker]

3/22
Quick one after work.
Deload week
Surprise PR 🙂

W4D3
Press
95x5x3

Push Press
135x5-PR
135x1

KB Press
40sx8
35sx8
30sx8

Some tricep work and laterals.

10 minutes on the bike.

2 workouts left in my deload. Feeling a lot less beat up.

[Mike Longnecker]

Week 1 weigh in 210 down from 211.
Waist was 36/38
Now 36/37.

[Mike Longnecker]

3/24
Stress update- kids have had stomach bug. Hope we parents don't get it.

PB W4D4

Noticing this week just how much wider my back has gotten. That's pretty cool.
Finishing up my deload with one more workout this week. Today really I only lightened poundage a tad and switched my exercises.

DB Row
80x8
95x8 PR
100x10 PR

Cable Row V grip good squeeze and strict
80x15
100x12
120x10

Widest Grip Lat Pulldown
#5x15
#7x12
#9x7

Superset
Cable Pulldown with Cable Curl
80x12 plus 90x12
70x12 plus 90x11
70x12 plus 90x12

10 minute incline walk on the treadmill

[Mike Longnecker]

Missed a day of work for being sick. Got the 24 hour bug. Thankfully no vomiting for me. Just intense headache, weakness, stomach nausea. Feeling better this morning.

Haven't missed a day for being sick in years.

[Mike Longnecker]

Just tried to squeeze something quick in last night at the house

Front squat 115x8
Pullups 3
Pushups 25
Dumbbell press 25x12
Laterals 10x15
Curls 25x10

Yup just a couple minutes to get the blood flowing.

[Mike Longnecker]

Bunch of pushups and chins the last couple days.