Hypertrophy/Cutting log

[CommanderFun]

1/30/2023 - WEEK 5

Weigh-In: 285.8

Incline Bench 170x6, 145x12
Bent-over Row 155x12, 135x15
Seated DB Press 47.5x11, 40x12
Pulldown (prone) 185x10, 165x15
DB Triceps Extension 50x17,9,6 (32 total)
DB Curl 27.5x17,8,5 (30 total)

Things definitely starting to increase at the more expected snail's pace now.

[CommanderFun]

1/31/2023

Weigh-In: 286.4

SSB Squat 155x9, 140x12
SSB Goodmorning 140x9, 120x12
Leg Press 385x20
Seated Leg Curl 155x12, 135x15
Seated Calf Raise 55x12,8,7 (27 total)
Hanging Knee Raise x20,19

Leg presses are getting very hard. The SSB Squats are getting kinda tough on the second set too. Surprisingly, the goodmornings didn't hit me like they did last week, despite the heavier weight. Just another session of only the erectors and the back of my neck getting real work. Finally settled on some settings for the seated leg curl that I like and committed them to memory. "L" on the ankle pad and this from the top on the knee joint.

[CommanderFun]

2/2/2023

Weigh-In: 284.4

DB Bench 75x8, 65x10
Pulldown (supine) 225x8, 205x11
DB Incline 65x10, 55x13
Chest Supported Row 210x18,9,5 (32 total)
Lateral Raise 17.5x13,8,5 (23 total)
Barbell Shrug 195x15,11,10 (36 total)

Man, strict lateral raises are a gigantic pain in the ass to try and progress on. Seems I can only add a single rep to one of the subsets every week at this point.

[CommanderFun]

2/3/2023

Weigh-In: 283.4

Hack Squat 265x9, 245x12
RDL 255x9, 235x12
Leg Extension 140x15, 125x19
Lying Leg Curl 100x20,9,6 (35 total)
Calf Press 185x15,15,12
Decline Situp (setting 3)x20x2

Chalked up for the RDLs, no grip slippage today. I couldn't really do the first calf pressing set to failure, my feet were sliding off the foot plate and I was literally only making contact with my toes. This is a problem I am having with calf exercises due to my lifting shoes not having the best traction.

[CommanderFun]

2/6/2023 - WEEK 6

Weigh-In: 282.4

Incline Press 170x7, 150x9
Bent Over Row 160x12, 140x15
Seated DB Press 47.5x12, 40x13
Pulldown (supine) 185x11, 170x12
DB Triceps Extension 55x15,9,6 (30 total)
DB Curl 30x14,6,4 (24 total)

[CommanderFun]

2/7/2023

Weigh-In: 282.8

SSB Squat 160x9, 145x12
SSB Goodmorning 145x9, 125x12
Leg Press 395x20
Seated Leg Curl 160x12, 140x15
Seated Calf Raise 55x13,9,8 (30 total)
Hanging Knee Raise x20x2

I guess next week I'm doing hanging leg raises.

[CommanderFun]

2/9/2023

Weigh-In: 282.6

DB Bench 75x9, 65x11
Pulldown (supine) 225x9, 205x12
DB Incline 65x11, 55x13
Chest Supported Row 220x17,9,6 (32 total)
Cable Lateral Raise 10x11,5,4 (20 total)
Barbell Shrug 205x20,12,8 (40 total)

I did cable lateral raises instead of the dumbbell kind today. Much harder, but I can feel it is a much better exercise too. You're working all the way through, instead of the first half being easy and the second half being hard. Kinda disappointed I didn't hit the second rep goal on the inclines.

These shrugs are so hard to judge what failure actually is, since you start to gradually get a little less height on each one. These are definitely an exercise I do not like. There are a couple I've tried this time around I was not a fan of. The strict dumbbell lateral raises are another one.

[CommanderFun]

2/10/2023

Weigh-In: 283

Hack Squat 275x9, 255x12
RDL 265x9, 240x12
Leg Extension 145x10, 125x20
Lying Leg Curl 105x16,7,5 (28 total)
Calf Press 205x20,11,10
Decline Situp (setting 2)x20,15

RDLs got hard to hold onto, even with the chalk. Probably gonna have to move to hook grip next week.

[irongeek]

Down over 10lbs - good job!

[CommanderFun]

Down over 10lbs - good job!

Close to 20, I actually started at 298 on the 1st of january, but it wasn't a workout day. It's getting very fucking slow now, kind of shockingly slow. My metabolic rate must be dropping off a cliff from where it was at the start. I'm reluctant to cut more from my diet though, as I worry it could fuck with the training and start leading to some more strength loss. I've been pretty impressed with how I've been able to crawl up progress week to week with this setup, but after week 8 when I try to lock the weight in for another 4 weeks and do some main lift work is when I get to see how well my strength has been able to hold up.