Discussion in 'Training Logs' started by gbglifter, Aug 5, 2013.
BP: wu, 100kgx7
Chins: wu, bw+35kgx5+3
BP: wu, 100kgx7
BTN: wu, 82.5kgx3(PR)
Horizontal rows: bwx10+10
6 days without training due to trip to london. Deloaded slightly just to get inte the swing of things. Continuing to deadlift, but will have to decide if Im doing it on upper or lower OR revert to fullbody 3 times weekly again.
BP: wu, 100kgx5
Slept badly but made it to the gym. Weighed in at 80.2kg today. The abs are revealing themselves again!
Squats: 70kgx8. 60kgx14
Good morns: 70kgx5
Did some metabolic upper work too
Ive been pondering over my exercise regime lately and really wanted to start incorporating deads into it. Ive decided to do one or two deadsworkouts per week depending on time and energy levels. One weekend day and then again om wedmesday. Mon and thu are legdays and tue and fri are upper. Ill do one exercise after the deads depending in what I feel is lacking.
I am STILL cutting but thats only due to me wanting my starting point of the next bult to be from a really low BF%. Ill probably drop another kg or two before I start bulking.
Deads: warm-ups: 70kgx10. 110kgx3. Then: 130kgx3+3. 150kgx2+2+2.
Pleased I lifted 150kg so easily and with good form. I havent deadlifted heavily for months. Ill just keep adding a few kgs and keep doing doubles and singles.
Just did a brisk 10km walk.
HBBS: 60kgx10. 70kgx9+5+4+3+2+1.(myoreps)
BP: 80kgx5+5+5 pause 3 sec at bottom above chest
BTN: 80kgx1+F. 70kgx5+4+3+2
Horizontal rows: bwx10
Squats: 72.5kgx9+5+4+3+3+2 (myoreps)
BP: 80kgx6+4+3+2+2+1 3sec pause/ myoreps
CGBP: 80kgx5+1+1+1 myoreps
BTN: 70kgx5+3+2+2+1+1+1 myoreps
Rubish: 80kgc10+5+4+3 myoreps
Ca30sec rest between all sets today. Loving the paused benchpresses.
Glad you liked the comment Alex.
Thats me down to pretty much 80kg without really losing too much overall strength since I was 100kg. My bench is the exercise which is noticably down. I managed 135kg for 1 then. Ill probably manage 120kg now. I will be doing myoreps for a while now as I feel there are more quality reps to be had in my particular situation at the moment.
Ill go in today and do deads and one exercise for upper which I feel is lacking. This week I feel it is Triceps so Ill do dips.
Deads: W-U, 130kgx3. 155kgx3+2+2+2+1+1. Each rep landed properly on the floor with slight pause.
Dips: bw+50kgx5+3+2+1+1. Myoreps.
Squats: w-u, 75kgx8+4+3+2+2+1
BP: 80kgx6+3+2+2 3sec pause
Backextensions, cableflies and cablecurls.
Have been consciously eating a bit more just to regain a bit of size and strength.
BP: 82.5kgx6+3+2+2 (3 sec pause at bottom)
Horizontal rows: x11+6+3
Skipped rubish due to back still being a bit iffy. Decided to do extra rows instead of pullups.
Had a really stressful day running around daft fixing stuff. I managed to get to the gym but felt weak.
HBBS: 75kgx8+4+3+2+1+1+1+1 myo
RDL: 75kgx9+5+3 myo
Seated calf: 40kgx13+10
BP: 80kgx6+3+3+2 3sec pause
Then did metabolic sets for the above targetted muscle groups.
but first, let me take a selfie. This is me at 79.8kg. Still got some more fat-removal to go!
BP: 82.5kgx5+4+3+2+1 3sec pause
CG: 60kgx5+4+3+2 3sec pause
Horizontal rows: x12+7 then pullups without rest: bwx7
I then did metabolic work.
Ive decided to start bulking again. Ill eat at around maintenance or just above for the next two weeks then SD and start over using standard practices. Im aiming for 85-87kg. Two cycles roughly. Im enjoying the abishness of leanness but not enjoying the "tiny in any item of clothing thats not a wrestling-style tank-top"-feeling. Time to man up....and bulk!
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