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Thread: Hypertrophy/Cutting log

  1. #81
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    Jul 2019
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    5/5/2023

    Weigh-In: 272.2

    Deadlift 365x5x3 @7
    SLDL 250x12,225x12,200x12
    Calf Press 285x20,15,11,10 (56 total)
    Seated Leg Curl 175x11,9,5 (25 total)

    Calves are really taking off for some reason. 10 pounds more weight and more reps than last week seems crazy. Might be because I've been tuning up the diet a little to get in some more carbs? I dunno. Seems weird that it's calves that are really getting it though. The leg curls were a bit off for the first set since I didn't have the thing setup right.

  2. #82
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    5/8/2023

    Weigh-In: 270.8

    Bench 215x5x3 @7
    Pulldown (supine) 210x12,185x12,165x12,150x12
    DB Incline 70x10,60x10,50x10
    Cable Upright Row 72.5x18,10,9 (37 total)
    Tricep Pushdown 50x18,9,6 (33 total)
    Cable Fly 13.5x15,10,6 (31 total)

    Went with the lower incline angle today, definitely better for chest work. Some of these exercises are coming along really well. I'm using the cable fly from now on to bring the handles down low to go after lower parts of the pectorals that I don't really work much anywhere else. Workout took long as hell thanks to a crowded gym full of dumbasses. I couldn't believe one woman basically hogging a cable station and multiple pairs of dumbbells to do supersets that she was resting inbetween. The fuck is the point of supersets if you are going to rest between each one?

  3. #83
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    5/9/2023

    Weigh-In: 271.2

    Squat 240x5x3 @7
    Leg Press 345x20,305x20,255x20
    Seated Calf Raise 70x14,10,9,8 (41 total)
    Leg Extension 145x17,9,6 (32 total)

    Left foot was hurting today for some reason, but still got everything done. Looks like my waist is up about an inch, had to wear the belt a hole looser.

  4. #84
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    5/11/2023

    Weigh-In: 271.2

    Strict Press 150x2x3 @8
    Chest Supported Row 185x11,165x12,145x12,130x12
    Arnold Press 47.5x12,42.5x12,37.5x10
    Incline Curl 30x17,5,4 (26 total)
    DB Lateral Raise 30x15,8,5 (28 total)
    Reverse Pec Deck 100x20,15,8 (43 total)

    Getting annoyed that I can't get that last set on the Arnold Press up any higher. I guess I'll just move the weight up and deal with it. The first set was actually shy of failure even though that third one didn't want to come up.

  5. #85
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    5/12/2023

    Weigh-In: 270

    Deadlift 415x2x3 @8
    SLDL 255x12,225x12,200x12
    Calf Press 295x20,16,11,10
    Seated Leg Curl 175x14,8,6 (28 total)

    These doubles have been harder than the 8s and 5s. I think it's because I've been training so much in higher reps that I'm just better adapted to the higher rep sets. Hopefully things will still go up across the board. Next week we begin to see if there's results on the big boy lifts. Some of the other stuff has been advancing pretty well, others not so much. Average bodyweight has been much lower this week though, I think I might take more steps to increase the calorie intake.

  6. #86
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    5/15/2023

    Weigh-In: 270.8

    Bench 245x2x3 @9
    Pulldown (Supine) 215x12,190x12,170x12,150x12
    DB Incline 70x10,60x11,50x10
    Cable Upright Row 77.5x9,8,5 (22 total)
    Triceps Pushdown 52.5x18,9,6 (33 total)
    Cable Fly 15x5,1

    This was a bad day. I don't know what the hell happened. The inclines are still pretty much stuck. The cable upright rows and the cable flies underperformed A LOT. The triceps were fine though. The bench was really the big disappointment. I'm bummed I couldn't amount to a smooth 5 pound improvement after 3 weeks of training without nearly missing my last rep. I guess I'll give this program one more cycle, but it feels like it's been not so great for my main lifts, which is always my primary focus. If I don't see anything good after the second cycle, I think I'm done here. The heavy/light 5x5 I was doing at the end of last year was working better than this.

  7. #87
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    5/16/2023

    Weigh-In: 271

    Squat 280x2x3 @7.5
    Leg Press 355x20
    Seated Calf Raise 70x15,11,9 (35 total)
    Leg Extension 150x15,8,5 (28 total)

    The squats today weren't too bad. I've been taking inventory, and I feel like I've been hitting some overreaching symptoms lately. Sleep is constantly interrupted, irritability is high, I had some performance drop-offs yesterday and also mid-workout my desire to train just evaporated. On top of moving to add in some more calories, I'm also making some programming changes to hopefully lower the stress a bit but keep things productive.

    Things I'm doing for the rest of this week:
    -Drop the leg press on tuesday to one all-out set.
    -Dropping my back work sets on the upper days (rows and pulldowns) to 3 sets instead of 4.
    -Swapping the DB pressing exercises to the opposing day. This thursday, I'll be doing the DB Inclines again. I'm hoping some frequency will help move things along better.

    Things I might try later:
    -Swapping non-main lift work entirely on each day. Bench day will have all the shoulder extras, press day will have all the chest extras, and so on.
    -Doing something with the DB pressing exercises to make them less stressful overall. I might move them to a rest-pause type set capped at 10 reps per mini-set. This will be if the overreaching symptoms persist, or if they continue to be stuck.

  8. #88
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    5/18/2023

    Weigh-In: 272.6

    Strict Press 120x8x3 @8
    Chest Supported Row 182x12
    DB Incline 70x11
    Incline Curl 30x17,7,5 (29 total)
    DB Lateral Raise 30x17,9,6 (32 total)
    Reverse Pec Deck 115x20,10,7 (37 total)

    So last night was the worst yet with the sleep issues. I was up all night save for 3 hours I got out of popping a melatonin pill. After that I was back awake at 2am. Ended up having breakfast around 5 and getting dubious, broken sleep. I decided to try and de-stress a bit by keeping the rows and inclines to one set. I was happy I got a rep on both, at least. Those inclines had been stuck at 70 for 10 reps for a while. I think swappign them with the arnold presses will be good for frequency across the week.

    The presses were pretty tough, I think I need to start moving up rest times. I've been going with 2 minutes for the pressing movements but I'm gonna go with 3 minutes now instead since it's getting tougher. I HOPE the frequency tweaks will allow a little more progression, going up 5 pounds after three weeks but seeing the RPE bump up by 1 is not great. Could be this type of training is not in line with my goals, but I'm committed to trying to make it work best I can to understand it a little better and how it's different than pure strength training. Though the main lifts are making slow and disappointing progress for the moment, it does seem to be making me look a little better, so the aesthetic benefit is there.

    Next week I'm gonna try to keep from pushing the back work and the DB pressing from hitting right up against failure. I think having that much limit work going on with compound movements every week might also be fucking with me.

  9. #89
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    5/19/2023

    Weigh-In: 273.6

    Deadlift 330x8x3 @7
    SLDL 260x12,230x12,205x12
    Calf Press 315x20,12,10 (42 total)

    Skipped the leg curls today, mostly because I wanted to catch an IHOP dinner special. We got a late start. I've gotta say, something about the workout fucking wrecked me. Not physically, but mentally. The muscles are all working fine, but my mood went to absolute shit while I was training and still is pretty crappy. I went in feeling okay, especially given how I've been doing the past few days. But something torpedoed that. I have to think if I want to keep doing this. My muscles are fine, but something in my brain is not. I shouldn't even be down, the workout went fine, I hit my deadlift sets with some reps to spare. Something's really fucking with me and I don't know what.

  10. #90
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    starting strength coach development program
    5/22/2023

    Weigh-In: 273

    Bench 190x8x3 @7
    Pulldown (supine) 220x8,195x8,175x8
    Arnold Press 47.5x12,42.5x12,37.5x12
    Cable Upright Row 80x16,9,6 (31 total)
    Triceps Pushdown 57.5x16,8,5 (29 total)
    Cable Fly 15x15,9,8 (32 total)

    Went a lot better than last week. I've still been feeling lousy and getting shitty sleep, though. Finally got that damn Arnold Press to 12 reps on the final set. The switch seems to have been worth it. I'm also going to be trying not to push those 8-12 descending sets exercises right up to failure quite so much. Maybe taking it easy during the upcoming honeymoon will help resolve this sleep shit.

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