Tuesday, March 29, 2016

Cutting, depletion workout

Tues, 29 Mar 16

Did a whole lot of machine based, hi-rep, medium weight work.  Leg extensions, glute ham raises, leg curls, calf-glute extensions, seated leg presses, and sitting shoulder press.  I started to feel sick and faint by the end of the shoulder presses, so I called it quits for the day.  Probably about 40 mins of work.  I put on about 5 lbs over the weekend with candy and easter dinner, pasta last night, etc.  I know most of it is water, but I need to sort everything back out and deplete my carbs.  I'm off tomorrow to attend a funeral, then should likely be squatting on Thursday, bench on Friday.

Monday, March 28, 2016

Cutting, bench

Mon, 28 Mar 16

Bench: 135x2x10, 185x2x5, 205x2x5, 225x3x2
Off the bottom bench: 135x8, 185x2x3

Went well. I was able to doubles for the top set instead of singles.

Sunday, March 27, 2016

Cutting, squats

Sun, 27 March 15

Squats: 135x2x5, 225x2x5, 250x2x5, 275x2x5

Leg extensions: 90x3x20

Good session, lots of candy onboard. Weight down to 227.8 - that's just shy of 35 lbs.

Friday, March 25, 2016

Cutting, bench

Fri, 25 Mar 16

Bench: 135x2x10, 185x2x5, 205x2x3, 225x4
Bench off the safeties: 135x2x10, 185x5

Tried off the bottom for a change of pace.

Thursday, March 24, 2016

Cutting, deadlift

Thu, 24 Mar 16

Deadlifts: 135x5, 225x5, 275x5, 315x5, 345x4x1, 315x5
Shrugs: 225x4x20 (front and back, pause at the top)
Leg Extensions: 90x4x20

I wasn't really feeling the deadlifts today, so I did as many as I felt like.  I did some other depletion/focus work just to feel like I did something.

Wednesday, March 23, 2016

Cutting, bench

Wed, 23 Mar 16

Bench: 135x2x10, 185x2x10, 205x2x5, 225x2, 205x5, 185x2x10

Really, not bad. Plenty of quality reps at good weight.

Monday, March 21, 2016

Cutting, squats

Mon, 21 Mar 16

Squats: 135x2x5, 225x2x5, 275x2x3, 305x4

Meh.  Pretty crappy.  On the bright side, I'm 222.4 lbs, so I'm getting down there.

Friday, March 18, 2016

Cutting, squats... er... bench

Fri, 18 Mar 16

GHR: BWx20, BWx15, BWx20
Low Pulley Pull Through:  50x10, 70x10, 80x10
Bench: 135x2x10, 185x2x5 205x2x3, 225x4x1, 205x5, 185x10, 175x10, 155x10, 135x10

So, I was supposed to squat today.  Had something to eat this morning, got my stims on, ready to rock.  No racks.  So, I decided to do a little glute work while waiting for one to clear.  Nope.  Finally I decided to bench, and did half decent.  Lots of reps.

Wednesday, March 16, 2016

Cutting, deadlifts

Wed, 16 Mar 16

Deadlifts: 225x2x5c, 225x2x5s, 315x3x3c, 315x3x3s, 225x2x5c

Workout was really hard today.  I'm getting weak!  Starved and shaking by the end of the workout, despite having a banana and a few sour cherry candies.  I might have to add a protein bar or something preworkout - or some sort of intraworkout drink.  I'm running out of steam after finishing my warmups.

Tuesday, March 15, 2016

Cutting, bench

Tues, 15 Mar 16

Bench:  45x10, 135x10, 155x8, 175x5, 195x3x3, 175x5, 155x8, 135x10
Kroc Rows: 80x10, 90x5
Cable Flies: 20x2x20

Lots of light-ish volume.  I've been having problems maintaining my back arch, due to the slippery and narrow benches at the gym.  I did some research, and picked up a dollar store no-slip shelf liner.  Held me to the bench like glue and rolls up like a yoga mat.  In fact it's like a yoga mat in feel, but with holes.

Monday, March 14, 2016

Cutting, squats

Mon, 14 Mar 16

Squats: 45x10, 135x2x5, 225x2x5, 265x5, 285x3, 315x2x1, 300x2, 275x5

It was a pretty "meh" session.  I basically went until fatigued and form broke down - which took surprisingly little.  Should be enough to start me back up.  Did a little foam rolling to start and I have been stretching.  (toe touches - tight across right buttock).  Weight is down two more pounds, 224.8 at Sat weigh in.

Friday, March 11, 2016

Cutting, light paused bench

Fri, 11 Mar 16

Bench: 135x3x10, 185x2x5, 175x5, 155x5, 135x3x5
Cable flys: 25x2x10
Some sort of paused cable fly pulldown thing: 25x4x10

Kept the bench work light, slow and paused at the bottom for 1-3 seconds.  Cable flys for the sternum area of the pecs.  (at least that's where they feel fatigued)  For the indescribable exercise - I set the pulleys up high and wide.  I pulled down with slightly bent arms until my hands met around my midsection.  Held for a pause at the bottom.  I felt this through my delts, triceps (big time), and the outer parts of my pecs.  Very easy workout.  Lots of pump.

Wednesday, March 9, 2016

Cutting, bench

Wed, 9 Mar 16

Bench:  135x2x5, 185x5, 205x5, 225x2, 245x1, 225x2, 205x5
Crossover Cable Flys: 20x2x10, 25x2x5, 30x2x5
Croc Rows: 40x10, 60x5, 80x5

Meh, my shoulder isn't very happy with me.  I need to keep benching because I'm losing too much, but have to keep that balance of not injuring myself.  It's stupid hard.

Tuesday, March 8, 2016

Cutting, deadlifts

Tues, 8 Mar 16

Deadlifts: 135x10c, 135x10s, 225x5c, 225x5s, 315x2x5c, 315x3s, 365x5x2, 385x1, 315x3, 225x2x5

Phew!  My right glute is acting up, so squats are out.  I did a bunch of deadlifts instead.

Monday, March 7, 2016

Cutting, bench

Mon, 7 Mar 16

Bench: 135x2x10, 185x2x5, 205x2x2, 185x2x5, 165x5, 155x5, 135x2x5
Cable Flys: 20x10, 30x3x10

Couldn't get a normal bench today, so I benched in the Smith machine.  It's a weird feel and the bar is far thicker than any normal bar.  I did get a good workout of my chest.

Weighed in at 226.8 on Saturday. That's  26.8 lbs since Jan 4th.

Friday, March 4, 2016

Cutting, squats

Fri, 4 Mar 16

Squats: 135x5, 225x5, 275x5, 300x3x3

Felt really weak, similar to low blood sugar.  Cold sweats, weak legs. Decided not to get injured and went off to eat.

Wednesday, March 2, 2016

Cutting, deadlifts

Wed, 2 Mar 16

Deadlifts: 135x5, 225x5, 315x5x5

Short, sweet and to the point.  I did the second and fourth set of work deadlifts using a sumo style, and the other three using conventional. I'm not terribly successful with heavy sumos, but I'll keep working them.