Member
Friday 10/29/2021
Deadlift 275x10
Hack Squat 90x12x3
Lat Pulldown 140x10x3
Seated Calf Raise 90x10x3
Rower 30 second intervals with 30 second rest x4, full intensity
Last edited by CommanderFun; 10-31-2021 at 12:11 AM.
Member
Monday 11/1/2021
Weigh-In: 276.8
Bench 170x10x3
Arnold Press 35x10x3
Lateral Raises 20x11, 11, 10
Dumbbell Curl 20x11x2 supersetted with
Dumbbell Triceps Extension 35x11x2
Slowing down my progression on this assistance stuff. Surprised I've been at this for over a month. I'm going to cut this thing off before thanksgiving, I'm not going into the holidays on a cut, fuck that. Halloween on a cut was disappointing enough. I wanna spend the last month or so of the year meating up a bit.
Member
Tuesday 11/2/2021
Squat 210x8x3
Barbell Row 145x12x3
Rower 1 minute intervals with 1 minute rest x3, half intensity
Think I'm gonna keep the half intensity rower day to 3 intervals. I don't want to spend too much time on this stuff.
Member
Thursday 11/4/2021
Press 105x10x3
Dumbbell Bench 40x11x3
Lying Triceps Extension 70x11x3
Barbell Curl 65x11x3
Next week press is definitely gonna move to 8s. LTEs I'll only move up the reps on the first set. The very final rep was an absolute grind.
Member
Nice job on the cut so far. Looks like you're closing in on 15lbs lost. Do you have a target weight?
Member
Nah, just been trying to cut weight off leading up to this weird test I have to take. Still haven't had it scheduled yet.Originally Posted by irongeek
Member
Friday 11/5/2021
Deadlift 285x10
Hack Squat 95x10x3
Lat Pulldown 140x12, 145x12x2
Seated Calf Raise 90x12x3
Rower 30 second intervals with 30 seconds rest x2, full intensity
Fucked up a bit loading the pulldowns. Thought I had used the wrong weight with 140, but actually that was the correct one to use. Changed my grip a bit, stopped spreading out down to those stupid bent ends of the bar, and just grabbed it where it was still straight. I felt the lat muscles working a lot better that way. I don't know what the point of those bent ends is. Didn't do the full rower workout since I was running late to get some dinner.
Member
Monday 11/8/2021
Weigh-In: 274.4 pounds
Bench 175x10x3
Arnold Press 35x11x3
Dumbbell Curl 20x12x3
Dumbbell Tricep Extension 35x12x3
Axed the lateral raises, I don't think they are helpful. No longer supersetting the curls and tricep extensions. Bench moving to 8s next week.
Member
Tuesday 11/9/2021
Squat 215x8x2
Barbell Row 150x10x3
Rower 1 minute intervals with 1 minute rest x3, half intensity
Squats felt kinda ugly. I don't usually film myself, but it felt like it was nasty on that second set.
Member
Thursday 11/11/2021
Press 110x8x3
Dumbbell Bench 40x12x3
Lying Triceps Extension 70x12x3
Barbell Curl 65x12, 12, 10
Got the news Wednesday I didn't get the full time spot. I think this is going to be the last week of cutting, I want to go back to building strength up for the rest of the year. Getting down as low as I've gotten has at least given me some room to grow. I haven't gotten down to 5s on any lifts so it's hard to judge whether this worked out. I'll have to wait until I transition back into heavy 5s to tell. I'm gonna do a bonus entry on sunday to do a weigh-out.
Posting Permissions
Reply With Quote