Deadlift: 375x5 (http://www.youtube.com/watch?v=-gk3DM-WlDc)
Weighted Chins: 198.5 (bw) + 85 = 283.5x2
Squats: ramped to 315x5
Cable Crunches: 10x8/7; 9x7
New log since my old one got left to die. Starting a cut again so need a place to complain about how dieting sucks.
Current 1RMs:
SQ: 375
BP: 275
PR: 200
DL: 451
Current PL Gym total: 1101lbs
Wilks: 332
Current measurements:
Weight: 194.4
Waist: 34.0625"
Neck: 15.5"
Body fat: 15.4% (via navy estimate)
Pictures: (warning underwear pics)
http://imgur.com/a/cuZCq
Diet:
Workout day: 2371/232P/270C/38F
Off days: 1934/249P/117C/52F
Discrepancy in macros is more than a range than something I am really set to cycle. Calories I hope to cycle.
Supplements:
Whey
Creatine
EC
Workout: Karl's 5/1, 4 day split
Day 1
Deadlift: 5/1
Weighted Chins: 1x1-5 (increasing weight until I hit a 1RM, stall, then reset)
Squats: 5x5 ramping in 12.5% increments to 87.5% of my 5RM
Cable Crunches: 3x6-8
Day 2
Bench 5/1
Press 3x5 ramping to 90% of 5RM in 5% increments
Kroc rows: 1x10-20
Standing triceps extensions: 3x8-12
Day 3
Squats 5/1
Weighted Chins: 3x5 ramping in 5% increments
Good Mornings: 2x6-8
Cable Crunches: 3x6-8
Day 4
Press: 5/1
Bench: 3x5 ramping to 90% of 5RM in 5% increments
Close Grip Bench Press or Dumbbell Bench Press: 3x7-12
Barbell Curls: 1x4-6; 2x10-15
Conditioning:
None
Last edited by Subsistence; 09-24-2013 at 10:10 PM.
Deadlift: 375x5 (http://www.youtube.com/watch?v=-gk3DM-WlDc)
Weighted Chins: 198.5 (bw) + 85 = 283.5x2
Squats: ramped to 315x5
Cable Crunches: 10x8/7; 9x7
Last edited by Subsistence; 09-24-2013 at 10:03 PM.
how were you eating before the cut?
total cals, or macros.. whatever if you were tracking.
Honestly I got lazy and didn't track. I was pretty sloppy though. Too much cake and too little protein.
Bench 220x7
Press 135x5; 140x5; 145x---
Kroc rows: 90x10-20
Standing triceps extensions: 67x12/10/8
I picked a conservative weight for bench and found out it felt shockingly easy compared to some other recent sessions. Guess I recovered well. I felt like I could knock out an extra rep or two after the 7, but held back as I didn't want to fry myself on the first week of my cut.
I think I should go up in 10% increments opposed to 5% for my ramping presses as at these weights the 5% doesn't really create much of a discrepancy. I probably could have gotten 145 but 140 felt hard enough for today.