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Thread: Hypertrophy/Cutting log

  1. #91
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    Jul 2019
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    • starting strength seminar april 2024
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    5/23/2023

    Weigh-In: 274

    Squat 220x8x3 @8
    Leg Press 365x15,315x15,275x15
    Seated Calf Raise 75x12,9,7 (28 total)
    Leg Extension 150x16,9,6 (31 total)

    Squats definitely got harder as the sets progressed. I really don't want to bump the rest interval up past 5 minutes, so it's time to slow down the jumps. Went back to three sets for the leg press, I don't think chopping volume off them was really the answer to these stress issues.

  2. #92
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    Jul 2019
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    5/25/2023

    Weigh-In: 273.4

    Strict Press 140x5x3 @8
    Chest Supported Row 190x8,170x8,150x8
    DB Incline 70x10,60x12,50x12
    Incline Curl 30x18,6,4 (28 total)
    DB Lateral Raise 32.5x12,7,5 (24 total)
    Reverse Pec Deck 120x20,9,5 (34 total)

    I am so fed up dealing with people. They fuck up the dumbbell rack so goddamn bad. Shit is just all over the place when there is a clearly labeled spot for every weight. I'm going back to being an antisocial barbell guy after the honeymoon, this powerbuilding stuff is making me look a little better, but it's not getting me anywhere close to new PRs. I think the curls and the incline presses went back a bit because of elbow stability issues. I missed rep 11 of that first incline set because the elbow just wasn't bringing the weight up like it should.

  3. #93
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    Jul 2019
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    5/26/2023

    Weigh-In: 275.8

    Deadlift 375x5x3 @8
    Calf Press 325x20,16,11 (47 total)
    Seated Leg Curl 175x14,9,6 (29 total)

    Didn't do the SLDLs to save time. Soreness all over the legs still remaining from Tuesday. The leg curls were really fucking uncomfortable. I will not miss them.

  4. #94
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    Mar 2021
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    132

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    Are you doing or have you ever done "cardio"?

    If not, something you might want to think about adding.

    Its not about burning calories, or burning fat ... hell, its not even about improving your heart, the "cardio" part of "cardiovascular".

    Its about angiogenesis of capillaries within in the muscle. And therefore everything improves: work capacity while training, and more blood into muscle at all times, more nutrients, aminio acids, glucose, etc is shuttled in and out faster. Improves insulin response / glucose sensitivity.

    Start with 20 min of light easy cardio (you should be able to carry on talking to someone).
    Build up to 35-40 minutes over 2 week. Do it 2x/week.
    This is so easy there should not be any interference effect whatsoever.

  5. #95
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    Jul 2019
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    Quote Originally Posted by Farmer View Post
    Are you doing or have you ever done "cardio"?

    If not, something you might want to think about adding.

    Its not about burning calories, or burning fat ... hell, its not even about improving your heart, the "cardio" part of "cardiovascular".

    Its about angiogenesis of capillaries within in the muscle. And therefore everything improves: work capacity while training, and more blood into muscle at all times, more nutrients, aminio acids, glucose, etc is shuttled in and out faster. Improves insulin response / glucose sensitivity.

    Start with 20 min of light easy cardio (you should be able to carry on talking to someone).
    Build up to 35-40 minutes over 2 week. Do it 2x/week.
    This is so easy there should not be any interference effect whatsoever.
    I've been doing cardio work on two of my non-lifting days every week. Clusters of 4 20/10 tabata intervals followed by steady state. I've gotten to the point where I can cram about 5 clusters of intervals like this into a 20 minute workout. I just don't track cardio shit in my training logs because it's not my focus and I don't have goals I'm shooting for. The issues I've been having aren't conditioning based, they've been nervous in nature. Until last week, my sleep was absolutely fucked. I would lay awake in bed for hours before falling asleep, I would wake up every 90 minutes or so and have trouble falling asleep again. The past week I was on my honeymoon, only went to the gym twice for some lighter "deload" type lifting, and in turn I started being able to actually sleep right again.

  6. #96
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    Jul 2019
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    I'm moving back over to strength-focused training now, so I'm picking the recording back up here.
    Last edited by CommanderFun; 06-05-2023 at 07:18 PM.

  7. #97
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    Jul 2019
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    8/21/2023

    Weigh-In: 278.6

    Pause Bench 195x8, 165x10
    Pulldown (Supine) 240x8, 195x10
    Arnold Press 45x9, 35x12
    DB Shrug 75x15,9,6 (30 total)
    Lu Raise 10x20,15,10 (45 total)
    Reverse Pec Deck 125x20,8,6 (34 total)

    Working back in this log since I'm not really strength training right now. Not cutting either, though that might be in the cards after my birthday in September for a bit. I have a move coming up on the horizon, and there might be training interruptions, so I want to move to a modality that can more easily accommodate me missing sessions.

    In case anyone reads this and wonders what in the hell a "lu raise" is, it's this weird take on the lateral raise done by a chinese weightlifter. Takes the shoulder joint through a fuller range of motion until the two lifting implements (he seems to do these with 25 pound bumper plates, I'm using dumbbells) come together at the top. It's almost like a chest fly for your shoulders instead.

  8. #98
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    May 2018
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    1,226

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    Moving sucks ass. Best of luck to you training through it.

  9. #99
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    Jul 2019
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    8/22/2023

    Weigh-In: 278.8

    HB Squat 185x5, 155x9
    HB Goodmorning 155x5, 125x9
    Leg Press 375x20
    Calf Press 425x15,11,8 (34 total)

    Today I learned I really hate the high bar position. I also learned I really hate trying to do squats out of those stupid racks with fixed hooks. I feel like abs0lute shit, haven't been sleeping great. Stuck on a couch because a whole slew of wasps found a way into my bedroom via the air conditioner, and I'm stuck there until it's resolved. Massive mood problems I have to fight to keep a lid on around people. Rumors of the "new normal" returning and the universities already starting to go that way serving as evidence is really not a big help.

  10. #100
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    Jul 2019
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    starting strength coach development program
    8/24/2023

    Weigh-In: 278.8

    Pause Press 125x7, 100x11
    Yates Row 135x8, 100x12
    DB Incline 65x9, 50x12
    Pulldown (Prone) 185x9, 150x12
    LTE 80x13,5,3 (21 total)
    EZ Bar Reverse Curl 50x16,8,5 (29 total)

    Tried doing steady state instead of interval cardio yesterday, still felt like trash shortly after getting started with this session. Probably need to lower the weight on the triceps extensions. I really felt like I was dragging through this thing.

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