Injecting Cool Whip Straight Into My Veins

Pulling day, off cycle.

  • Machine MTS High Row

    • 20 kg x 12 reps
    • 25 kg x 12 reps
    • 30 kg x 12 reps
    • 35 kg x 12 reps
    • 40 kg x 12 reps
  • Pull-Up

    • 5 reps
    • 6 reps
    • 7 reps
    • 8 reps
    • 10 reps
  • Isolateral Plate Loaded Row

    • 50 lb x 12 reps
    • 50 lb x 12 reps
    • 75 lb x 12 reps
    • 75 lb x 12 reps
    • 95 lb x 12 reps
    • 95 lb x 12 reps
    • 120 lb x 12 reps
    • 120 lb x 12 reps
    • 140 lb x 12 reps
    • 140 lb x 12 reps
    • 185 lb x 12 reps
    • 185 lb x 12 reps
    • 140 lb x 20 reps
    • 140 lb x 20 reps
      (Switch machine)
    • 78 lb x 12 reps
    • 98 lb x 12 reps
    • 118 lb x 12 reps
    • 138 lb x 12 reps
    • 158 lb x 12 reps
    • 78 lb x 20 reps

A little bit of time on the heavy bag, but ran out of time.

1 Like

C1W2D3 - Incline BBB and Squat EMB. Spent the last couple days moving a bunch of furniture, so my body is all tired and cranky. Just did the work. Good thing this shit is light.

  • Barbell Incline Bench Press

    • 40 kg x 5 reps
    • 55 kg x 5 reps
    • 65 kg x 3 reps
    • 75 kg x 3 reps
    • 85 kg x 3 reps
    • 95 kg x 3 reps
    • 65 kg x 10 reps
    • 65 kg x 10 reps
    • 65 kg x 10 reps
    • 65 kg x 10 reps
    • 65 kg x 15 reps
  • Barbell Squat

    • 20 kg x 3 reps
    • 60 kg x 5 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
    • 85 kg x 10 reps
  • Dips - Chest Version

    • 5 reps
    • 6 reps
    • 7 reps
    • 8 reps
    • 9 reps
    • 10 reps
    • 20 reps

Ran a few intervals.

2 Likes

C1W2D4 - Dead BBB and Press EMB. Finding out I don’t really have enough days in the week to fit in everything I want to fit in, so I had to do my jumps as a part of this. Definitely not ideal conditions for that, but overall it was a good day of work. Everything still feels easy.

  • Barbell Deadlift

    • 70 kg x 5 reps
    • 85 kg x 5 reps
    • 100 kg x 3 reps
    • 120 kg x 3 reps
    • 135 kg x 3 reps
    • 155 kg x 3 reps
    • 95 kg x 10 reps
    • 95 kg x 10 reps
    • 95 kg x 10 reps
    • 95 kg x 10 reps
    • 95 kg x 10 reps
  • Standing Barbell Shoulder Press (OHP)

    • 20 kg x 5 reps
    • 40 kg x 5 reps
    • 50 kg x 10 reps
    • 50 kg x 10 reps
    • 50 kg x 10 reps
    • 50 kg x 10 reps
    • 55 kg x 10 reps
  • Hanging Straight Leg Raise

    • 10 reps
    • 10 reps
    • 10 reps
  • Ab Wheel (standing)

    • 5 reps 1
  • Box Jumps

    • 5 jumps | 20 in
    • 5 jumps | 24 in
    • 3 jumps | 30 in
    • 3 jumps | 32.5 in
    • 3 jumps | 36 in
    • 3 jumps | 39 in
    • 3 jumps | 39 in
    • 3 jumps | 39 in
    • 3 jumps | 39 in
    • 3 jumps | 39 in
    • 10 jumps | 36 in
    • 10 jumps | 32.5 in
2 Likes

C1W3D1 - Squat BBB Incline EMB. Start of the last week of the first cycle, and now I feel my body is really in tune with it. I still cannot quite get over how much easier this is without the AMRAP. I will have to tweak the BBB and EMB sets to make them a bit heavier than what is called for (I am already doing that, but can keep pushing). Not really tired after any of this, and not really eating as much as I would normally do.

  • Barbell Squat

    • 60 kg x 5 reps
    • 75 kg x 5 reps
    • 90 kg x 3 reps
    • 115 kg x 5 reps
    • 130 kg x 3 reps
    • 145 kg x 1 reps
    • 90 kg x 10 reps
    • 90 kg x 10 reps
    • 90 kg x 10 reps
    • 90 kg x 10 reps
    • 90 kg x 10 reps
  • Barbell Incline Bench Press

    • 40 kg x 6 reps
    • 60 kg x 6 reps
    • 70 kg x 10 reps
    • 70 kg x 10 reps
    • 70 kg x 10 reps
    • 70 kg x 10 reps
    • 75 kg x 10 reps
  • Muscle-Up

    • 3 reps 79
    • 3 reps 79
    • 3 reps 79
    • 3 reps 79
  • Machine Calf Extension

    • 30 kg x 15 reps
    • 40 kg x 15 reps
    • 45 kg x 15 reps
3 Likes

Off cycle day for a bit of pulling. Short on time, so kept it simple.

  • Machine MTS High Row

    • 20 kg x 12 reps
    • 25 kg x 12 reps
    • 30 kg x 12 reps
    • 35 kg x 12 reps
    • 40 kg x 12 reps
  • Pull-Up

    • 5 reps
    • 6 reps
    • 7 reps
    • 8 reps
    • 10 reps
  • Isolateral Plate Loaded Row (low to high, two handed)

    • 58 lb x 12 reps
    • 78 lb x 12 reps
    • 98 lb x 12 reps
    • 128 lb x 12 reps
    • 148 lb x 12 reps
    • 178 lb x 12 reps
    • 198 lb x 12 reps
    • 128 lb x 15 reps

Ran for some intervals

1 Like

C1W3D2 - Press BBB and Dead EMB. The backoff sets are just not challenging enough (supposed to be 45 kilo), so I am just making them increasingly harder.

  • Standing Barbell Shoulder Press (OHP)

    • 20 kg x 5 reps
    • 30 kg x 5 reps
    • 40 kg x 5 reps
    • 50 kg x 3 reps
    • 60 kg x 5 reps
    • 70 kg x 3 reps
    • 75 kg x 1 reps
    • 50 kg x 10 reps
    • 52.5 kg x 10 reps
    • 55 kg x 10 reps
    • 57.5 kg x 10 reps
    • 60 kg x 10 reps
  • Barbell Deadlift

    • 60 kg x 5 reps
    • 80 kg x 5 reps
    • 90 kg x 10 reps
    • 90 kg x 10 reps
    • 90 kg x 10 reps
    • 90 kg x 10 reps
    • 90 kg x 10 reps
3 Likes

C1W3D3 - Incline BBB Squat EMB. Continues to be easy sailing towards the end of the first cycle. Still having trouble wrapping my mind around it. On the one hand, it feels too easy on the top end. On the other hand, it feels like solid overall work. Seems more sustainable in the long term, which I suppose is the point. Also slowly increasing the difficulty of the cardio sets.

  • Barbell Incline Bench Press

    • 40 kg x 5 reps
    • 55 kg x 5 reps
    • 65 kg x 3 reps
    • 80 kg x 5 reps
    • 90 kg x 3 reps
    • 100 kg x 1 reps
    • 70 kg x 10 reps
    • 70 kg x 10 reps
    • 70 kg x 10 reps
    • 70 kg x 10 reps
    • 75 kg x 10 reps
  • Barbell Squat

    • 20 kg x 5 reps
    • 40 kg x 5 reps
    • 60 kg x 5 reps
    • 90 kg x 10 reps
    • 90 kg x 10 reps
    • 90 kg x 10 reps
    • 90 kg x 10 reps
    • 95 kg x 10 reps
  • Dips - Chest Version

    • 5 reps
    • 10 reps
    • 15 reps
    • 20 reps
    • 25 reps

Not really finding enough time for conditioning, need to fix that.

4 Likes

What does EMB refer to?

Love the work going on here btw, a simple (not easy!) approach of a few big exercises hit hard, heavy (even if you consider the last couple of weeks light) and often. It’s a style I find myself gravitating to of late…

1 Like

EMB is just my made up nonsense…Even More Boring. I call it that because I add the cardio sets for each exercise a second time later in the week. So I get a lot of total volume for each of the four movements.

2 Likes

C1W3D4 - Dead BBB and Press EMB. Feeling sleepy tired, but everything moved fine. Really did not feel that I wanted to push the press cardio sets today (due to benching yesterday), but then I told myself “that is exactly why you should push them”.

Also felt too tired to do box jumps, but obviously my legs are getting a bit more pop from all the squat volume, so set a little PR.

  • Barbell Deadlift

    • 70 kg x 5 reps
    • 85 kg x 5 reps
    • 100 kg x 3 reps
    • 130 kg x 5 reps
    • 145 kg x 3 reps
    • 160 kg x 1 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
  • Standing Barbell Shoulder Press (OHP)

    • 20 kg x 5 reps
    • 40 kg x 5 reps
    • 50 kg x 10 reps
    • 52.5 kg x 10 reps
    • 55 kg x 10 reps
    • 57.5 kg x 10 reps
    • 60 kg x 10 reps
  • Hanging Knee Raise

    • 10 reps
    • 10 reps
    • 10 reps
  • Box Jumps

    • 5 jumps | 24 in
    • 5 jumps | 30 in
    • 3 jumps | 33 in
    • 3 jumps | 36 in
    • 3 jumps | 40 in
    • 3 jumps | 40 in
    • 2 jumps | 42 in
    • 2 jumps | 43 in (PR)
    • 5 jumps | 40 in
    • 10 jumps | 35 in

Ran for 5. Busy day.

3 Likes

Calves were sore from a couple days ago, so nearly wussed out and started a deload week. But one I got to it, I felt strong and ready, so started cycle two.

C2W1D1 - Squat BBB and Incline EMB. Added 5 kilo from the previous cycle. Everything feeling easy. Cardio sets at 100 are 15 kilo heavier than they need to be. Lower back doesn’t love them, but was otherwise not a problem.

  • Barbell Incline Bench Press

    • 40 kg x 8 reps
    • 60 kg x 5 reps
    • 70 kg x 10 reps
    • 70 kg x 10 reps
    • 70 kg x 10 reps
    • 70 kg x 10 reps
    • 70 kg x 15 reps
  • Barbell Squat

    • 20 kg x 3 reps
    • 60 kg x 5 reps
    • 80 kg x 5 reps
    • 95 kg x 3 reps
    • 100 kg x 5 reps
    • 115 kg x 5 reps
    • 135 kg x 5 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
    • 100 kg x 10 reps
  • Muscle-Up

    • 2 reps
4 Likes

Off cycle pulling day. Went very light and easy, because my elbows have been pretty bad lately. Didn’t really even plan to do any pull-ups, but the place was so damn busy I had to wait for shit to open up.

  • Pull-Up

    • 5 reps
    • 6 reps
    • 7 reps
    • 8 reps
    • 10 reps
    • 12 reps
    • 8 reps
  • Machine MTS High Row

    • 20 kg x 10 reps
    • 22.5 kg x 10 reps
    • 25 kg x 10 reps
    • 27.5 kg x 10 reps
    • 30 kg x 10 reps
  • Hanging Straight Leg Raise

    • 12 reps
    • 12 reps
    • 12 reps
  • Wide-Grip Lat Pulldown

    • 75 lb x 15 reps
    • 90 lb x 15 reps
    • 105 lb x 15 reps
    • 120 lb x 15 reps
  • Isolateral Plate Loaded Row

    • 50 lb x 8 reps
    • 50 lb x 8 reps
    • 95 lb x 8 reps
    • 95 lb x 8 reps
    • 140 lb x 8 reps
    • 140 lb x 8 reps
    • 95 lb x 15 reps
    • 95 lb x 15 reps

Ran for intervals.

1 Like

C2W1D2 - Press BBB and Dead EMB. No real problems with the pressing…70 for 5 seems to feel heavy no matter how strong I get, but not like it was a big problem. Continuing to make the cardio sets more challenging than they need to be (because that is where the money is, as I have always said).

Also made the dead EMB sets 10 kilo heavier than they needed to be, but to be honest I am probably going to have to scale that back for squats and deads. My lower back cannot seem to recover quickly enough.

  • Standing Barbell Shoulder Press (OHP)

    • 35 kg x 5 reps
    • 45 kg x 5 reps
    • 50 kg x 3 reps
    • 55 kg x 5 reps
    • 65 kg x 5 reps
    • 70 kg x 5 reps
    • 50 kg x 10 reps
    • 52.5 kg x 10 reps
    • 55 kg x 10 reps
    • 57.5 kg x 10 reps
    • 62.5 kg x 10 reps
  • Barbell Deadlift

    • 40 kg x 5 reps
    • 60 kg x 5 reps
    • 80 kg x 5 reps
    • 105 kg x 10 reps
    • 105 kg x 10 reps
    • 105 kg x 10 reps
    • 105 kg x 10 reps
    • 105 kg x 10 reps
2 Likes

I knew it!

1 Like

Full video up on my Onlyfans

1 Like

I want video of you on cycle.

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I don’t know if I am stating the obvious for innocent readers, but “off cycle” in this case would be “not a 531 day”. Don’t do drugs, kids.

3 Likes

Lame. Just hop on the tren to gainzville.

And in case you were in honest doubt: Yes, I was aware what you were talking about.

1 Like

As I have stated many times, I would probably hop on some kind of drugs if they were legal and/or more accessible here. Just imagine how insufferably awesome I would become.

Also, when I first read your comment, I thought you were focused on the word “pulling” and making some kind of jerking off joke.

1 Like

I’m not sure how you masturbate (not judging) but I don’t see the association though the suggestion is on brand for you, mate.

1 Like