Hypertrophy/Cutting log

[CommanderFun]

3/31/2023

Weigh-In: 276.4

Deadlift 355x8, 275x12
Hack Squat 225x8, 185x12
Lying Leg Curl 110x18,9,4 (31 total)
Leg Extension 135x15,8,5 (28 total)
Calf Press 245x19,11,9 (39 total)

I almost didn't go for the 355x8 deadlift, I'm glad I did. Hack Squats I did a little differently. I went for narrow foot placement, at the bottom of the platform. To focus more on the knee extension component of the exercise, I allowed the heels to come up to allow forward knee travel. All the other exercises were old hat, actually managed to beat old numbers on some. Big weight drop over last night, if I could get down to 275 by monday that would be fucking awesome.

[CommanderFun]

4/3/2023

Weigh-In: 276.6

Bench 210x8, 170x12
Pulldown (V-grip) 195x8, 155x12
Arnold Press 40x12, 32.5x15
DB Rear Delt Row 35x20,10,8 (38 total)
Incline Curl 20x20,14,7 (41 total)
DB Lateral Raise 20x20,13,7 (40 total)

Kinda impressed with today. I don't know what it was, maybe it was because I trained with a partner this time so I ended up spacing some of these out more? Those curls and lateral raises way outdid what I managed last time though, both with more reps AND a heavier weight.

[CommanderFun]

4/4/2023

Weigh-In: 276.4

Squat 230x8, 180x12
Good Morning 145x8, 115x12
Leg Press 325x20
Seated Leg Curl 165x17,9,6 (32 total)
Seated Calf Raise 60x13,9,8 (30 total)

Fuck did this one drain me. Might have been the heat, I don't know. Gym was an absolute sweatbox today, and I was left gasping for air after those squats for the entire workout and even afterward. The squats, good mornings, and leg presses definitely need to stop with the fast advancement. The good mornings were actually much harder this week with the bigger jump in weight.

[CommanderFun]

4/6/2023

Weigh-In: 277.2

Strict Press 130x8, 105x12
Chest Supported Row 170x8, 130x12
DB Incline 70x9, 52.5x13
Pulldown (neutral grip) 180x12, 150x15
Triceps Pushdown 30x20,15,9 (44 total)
Cable Upright Row 50x20,14,7 (41 total)

Nothing to report here. The top set of presses was pretty rough.

[CommanderFun]

4/7/2023

Weigh-In: 276.2

Deadlift 360x8, 280x12
Hack Squat 235x8, 195x12
Lying Leg Curl 115x16,8,5 (29 total)
Leg Extension 135x16,9,6
Calf Press 250x16,11,8

This took a lot longer than it should have. All the kids were off from school today, so they came to the gym to fuck around at length. I hate waiting half an hour for a piece of equipment that I know I will use and be done with in less than 5 minutes.

[CommanderFun]

4/10/2023

Weigh-In: 277.2

Bench 215x8, 175x12
Pulldown (v-grip) 200x8, 160x12
DB Incline 70x10,52.5x14
DB Rear Delt Row 37.5x20,10,6 (36 total)
Incline Curl 22.5x20,10,6 (36 total)
DB Lateral Raise 22.5x20,10,6 (36 total)

Weight actually shot up quite a bit. I came in a little over 273 yesterday morning, but had a big dinner for Easter. I'm sure those pounds will vanish in the coming days.

Accidentally did DB inclines instead of arnold presses today. Don't know what caused that brain fart, but I guess thursday I'm doing arnold presses in the DB incline slot.

[CommanderFun]

4/11/2023

Weigh-In: 275

Squat 235x8, 185x12
Good Morning 150x8, 120x12
Leg Press 335x20
Seated Leg Curl 170x15,7,7 (29 total)
Seated Calf Raise 65x12,8,6 (26 total)

Buncha that Easter weight is already gone, that's good. Squats absolutely fucking wrecked me yet again. I am left sucking wind after these really bad. I don't know if it's the glycogen depletion or what. Squats are usually bad for me in that regard, but they are especially so lately.

[CommanderFun]

4/13/2023

Weigh-In: 272.2

Strict Press 135x7, 105x12
Chest Supported Row 175x8, 135x12
Arnold Press 42.6x12, 35x15
Pulldown (neutral grip) 185x12, 155x15
Triceps Pushdown 35x20,12,8 (40 total)
Cable Upright Row 57.5x20,14,8 (42 total)

I spaced out and waited too long after the first subset of the upright rows, but I'll up the weight anyway since if the first set is 20, I can usually total 30 reps no problem. Sad I missed rep 8 of those presses, would've been cool to do the big plates for 8. Maybe next week, still got one more to go before I hopefully get down into the 260s and put cutting behind me for a while.

[CommanderFun]

4/14/2023

Weigh-In: 273.6

Deadlift 365x8, 285x12
Hack Squat 245x8, 205x12
Lying Leg Curl 115x17,8,6 (32 total)
Leg Extension 140x15,8,5 (28 total)
Calf Press 255x16,11,8 (35 total)

Hard stuff. Very hot these past few days, and I'm definitely feeling it from the lack of food. I think for the final week I'm gonna try for top sets of 5 matching the weights from the maintenance phase on the big lifts, I'll keep the back-offs on the same progression though.

[CommanderFun]

4/17/2023

Weigh-In: 270.2

Bench 235x4(failed 5th), 180x12
Pulldown (V-grip) 205x8, 160x13
Arnold Press 45x12, 37.5x15
DB Rear Delt Row 40x15,8,5 (28 total)
Incline Curl 25x20,6,4 (30 total)
DB Lateral Raise 25x15,8,6 (29 total)

So much for reproducing my bench weight from a few weeks ago. I guess being 1 rep off isn't bad. Rep 5 was not budging. Pulldowns got fucked up because the 5 pound add-on plates on the machine were fucked. They were basically functioning like a brake on the plate stack. Don't know what the hell happened with those incline curls. first subset got 20, the next two got so little afterward.