Justifying My Name

Training Logs
21

Ahhh cool, sometimes distractions are nice!

22

DYNAMIC EFFORT LOWER (Cycle 4 Acc Week 1)

Toes to bar
Bw x 7 x 3

Parallel grip pulldowns
25 kg x 15
30 kg x 15
35 kg x 15
40 kg x 15

Leg curls
25 kg x 15
30 kg x 15
35 kg x 15
40 kg x 10 Didnā€™t want to push it too hard

Speed squats on a low box with high bar position
20 kg x 10 x 2
40 kg x 6
65 kg x 2 x 20 widening my stance every 5 sets
Then I removed the box and did some low bar squats
65 kg x 2
80 kg x 2
100 kg x 1 x 3

Low bar good morning
20 kg x 12
40 kg x 8
60 kg x 25 Easy.I wanna push them up to 100 kg for reps

Leg press
0 kg per side x 15
20 kg per side x 10
40 kg per side x 6
60 kg per side x 20
35 kg per side x 25

T bar station row
0 kg x 20
15 kg x 12
25 kg x 6
35 kg x 25
45 kg x 10
25 kg x 20

Leeman shrugs
I LOVE THIS EXERCISE
20 kg x 20
60 kg x 15
100 kg x 6
115 kg x 24
60 kg without straps x 32

Smith machine calf raises ss with decline situps(9)
20 kg x 15 ss Bw x 8
60 kg x 15 ss Bw x 8
90 kg x 8 ss Bw x 8
120 kg x 23 ss Bw x 8
90 kg x 18 ss Bw x 8

At last itā€™s refeed day.Time for 1500 ml of chocolate milk

23

MAX EFFORT UPPER (Cycle 4 Acc Week 2)

Not hanging leg raises
Bw x 8 straight,8 to the left,8 to the right x 2

Close parallel grip pulldowns
25 kg x 20
30 kg x 16
35 kg x 12
40 kg x 8
45 kg x 4

Side laterals
6 kg x 20
8 kg x 20

Close grip floor press
A set of band pull aparts as I was waiting for the rack
20 kg x 20 x 2 ss with band pull aparts
40 kg x 15 ss with band pull aparts
60 kg x 8 ss with band pull aparts
80 kg x 5
90 kg x 5
97.5 kg x 5 Nice pr here
100 kg x 4 I actually wanted to do some singles at 100 kg but after one rep I decided to yolo it and rep it out.Last rep was a grinder but given that I wasnā€™t prepared to go for an intense set Iā€™m very happy with how this went
100 kg x 1 x 2

Close-ish grip spoto press
60 kg x 14 or 16 I canā€™t remember.I wanted 30 or something like that but my triceps were dead

Ez bar skullcrushers
10 kg x 15
30 kg x 10 x 3
20 kg x 20

T bar station row
0 kg x 15
20 kg x 10
35 kg x 10 x 3
25 kg x 20

Barbell curls
20 kg x 10
30 kg x 6
40 kg x 9
20 kg x 20

I have slept for around 1-2 hours so very happy with how this went

Mini workout
120 rep band pushdowns
100 rep band row
50 rep band curls
70 rep band leg curls
50 rep band hip thrusters

24

MAX EFFORT LOWER (Cycle 4 Acc Week 2)

Toes to bar with a pause at the top
Bw x 5 x 3

Wide behind the neck pulldowns
25 kg x 25
30 kg x 25

Leg curls
25 kg x 12 x 3
30 kg x 12 x 2

Front pin squats (3)
20 kg x 20 x 2
40 kg x 7
60 kg x 5
70 kg x 5
80 kg x 5
80 kg x 1 x 5

Box squats
20 kg x 10
60 kg x 3
80 kg x 4 thereā€™s no way Iā€™d do this movement.I was dead

Hypers parallel to the floor with dumbbells
Bw x 15
12 kg x 8 or sth like that
25 kg x 10 That was brutal
12 kg x 15 x 2

Cable row to low belly
20 kg x 15
40 kg x 6 or sth like that
60 kg x 15
40 kg x 20,10,10

Dumbbell shrugs paused at the top
14,16,18,20,10 kg x 10 reps each all in one set

Calf raises ss with decline sit ups
50 kg x 50 ss with bw x 20

Mini workout
100 rep band pushdowns
100 rep band rows
50 rep band leg curls
50 rep band neck curls

25

Upper body extra workout (Cycle 4 Acc Week 2)

Wide grip pulldowns
30 kg x 15 x 2

Pullups
Bw x 5,2,2 For some reason I was extremely weak today

Bench press
20 kg x 25
25 kg x 25
30 kg x 25
35 kg x 25

Hammer curls
6 kg x 10
16 kg x 12
8 kg x 22

Then I remembered that at friday gymā€™s gonna be closed cause itā€™s a national holyday,so I have to do upper body dynamic tomorrow
Anyway these extra workouts rock.I have a chance to work do 100 reps of my main movement and put some extra reps on weak muscle groups like bis.I plan on doing them like this.Pick a weight around 30-40 % and get 100 reps doing as many sets as needed,next week add or remove some weight and keep rep and set records trying to break them each time

26

DYNAMIC EFFORT UPPER (Cycle 4 Acc Week 2)

Hanging leg raises with a solid pause at the top
Bw x 12 x 3

Pulldowns leaning banc pulling to neck/upper chest
30 kg x 20 x 3

Side laterals
4 kg x 40

Speed bench
20 kg x 20 x 2 ss with band pull aparts
40 kg x 12 ss with band pull aparts
50 kg x 5 ss with band pull aparts
62.5 kg x 20 x 3 with 4 different grips
Then I used the wider of the 4 grips(still now a wide grip) and started pausing
70 kg x 1
80 kg x 1
90 kg x 1 x 3
100 kg x 1 Fairly fast

Seated dumbbell press(7)
6 kg x 15
12 kg x 8
20 kg x 16 Accidentally I putted the bench higher than last time but still 20 kg x 16 is good enough after all this work

Barbell extensions to forehead
20 kg x 10
30 kg x 6
40 kg x 15
30 kg x 12

Barbell row
20 kg x 20
40 kg x 15
60 kg x 6
75 kg x 16
60 kg x 10,8
40 kg x 14

Hammer curls
6 kg x 8
10 kg x 6
14 kg x 20 Brutal
10 kg x 22 More brutal

Band reverse forearm curls for some sets

Mini workout
140 rep band pushdowns
100 rep band leg curls
50 rep band neck curls,25 45 degrees to the right,25 to the left

Hereā€™s the 2 1.6 or so inch board I built

800Ɨ600 25.1 KB

I also bought that scale that can hold up to 400 pounds.Challenge accepted

800Ɨ600 28.1 KB

27

Some dieting update and general talk
Every day I wake up leaner and leaner.As hard as eating 2000 cals per day might be,I love the results.Iā€™ll keep dieting till the end of this training cycle.Then I will be on a small deficit or something like that.The fact that I get fat of me so easily if I stay focused on my macros is really encouraging.I also havenā€™t gotten any weaker so far.I think Iā€™ll stay 15% or lower bf for the summer and around August to September Iā€™ll start bulking again,focusing on getting a shitload of protein in
Until then I want a 125-130 kg bench and a 160-165 kg squat at least with great form.If so when I up my food intake Iā€™ll easily get them up to my goals until the end of the year
I also have some mini goals like curling 40 kg x 15 and 60 kg x 1,doing tricep extensions to the forehead with 50 kg for 10+ reps.There will get me closer to that big look I want and also be badass gym lifts

Today I was really bored but a lifterā€™s gotta do what heā€™s gotta do.So
Mini workout
100 rep band overhead extensions
100 rep band high rows
100 rep band leg curls

I canā€™t wait until tomorrow where Iā€™ll eat around 5000 calories

28

DYNAMIC EFFORT LOWER (Cycle 4 Acc Week 2)

Toes to bar
Bw x 6 x 4 I remember the first time I did them and had a hard time doing 5.I really love the progress Iā€™ve made on these

Behind the neck pulldowns with legs unsupported
30 kg x 30 x 2

Leg curls
30 kg x 20 x 3

Dynamic low box squat
20 kg x 10 x 2
40 kg x 8
60 kg x 2
70 kg x 2 x 3 These were slow and not as I wanted them to be form wise so I took 20 kg off
50 kg x 2 x 2
These were faster but still.Iā€™m rounding a bit when I sit down and I rock back.As much as I try Iā€™m really far from what Louie describes as a good box squat.So instead of doing an exercise with different movement pattern that the one I wanna improve wrong I took the box off and did regular squats
50 kg x 2 x 15 with different stances and bar position each time
80 kg x 2
90 kg x 2
100 kg x 2
110 kg x 2 All done with a low bar position

Low bar good morning
20 kg x 20
50 kg x 10
80 kg x 22 and I could get some more
100 kg x 8 on some reps I rounded my lower back but Iā€™ll take it

Hack squats
The gym has a little wooden raised platform so I decided to give it a try.It felt great
20 kg x 10
50 kg x 10
60 kg x 8
70 kg x 6

Chin ups
Bw x 4 x 5,x 2 x 5

Dumbbell shrugs
14 kg x 15
40 kg x 10 far from the form I like
20 kg x 25

Smith calf raises
20 kg x 15
60 kg x 15
100 kg x 8
140 kg x 20 WOOOHOOOOOOOOO

29

MAX EFFORT UPPER (Cycle 4 Acc Week 3)

Hanging leg raises
Bw x 20 x 2

Parallel grip pulldowns
25 kg x 20
30 kg x 20
35 kg x 20

Side laterals
6 kg x 20
8 kg x 10
10 kg x 10 x 2 I did the second set cause the bench wasnā€™t empty yet

Medium grip bench with the fatter bar
20 kg x 40 ss with band pull aparts
40 kg x 15 ss with band pull aparts
60 kg x 8 ss with band pull aparts
80 kg x 5 ss with band pull aparts
90 kg x 5
95 kg x 5 I could probably go heavier but I didnā€™t want to grind anything
100 kg x 1 x 5

Close-ish grip board press
70 kg x 15 Triceps were fried
But I really loved this exercise

Barbell extensions to forehead
20 kg x 10
30 kg x 8
40 kg x 5
50 kg x 6 60 kg for some reps are not that far away.When I add calories back in Iā€™ll get it and itā€™ll be BADASS
32.5 kg x 21
30 kg x 15 Triceps were dead at this point

Kroc row
10 kg x 15
20 kg x 10
30 kg x 6
40 kg x 18

I tried doing some hammer grip pullups to add in some more volume but after 3 I understood there was no way

Hammer curls
8 kg x 8
12 kg x 6
16 kg x 16,8
12 kg x 12
8 kg x ? I forgot to write it down

Then did some forearm curls and left

Did a 50 minute walk at the evening.Iā€™d do a mini workout but Iā€™m really tired.Going to sleep

30

MAX EFFORT LOWER (Cycle 4 Acc Week 3)

Toes to bar
Bw x 10 x 2

Behind the neck pulldown with legs unsupported
25 kg x 20
30 kg x 20
35 kg x 20

Lying leg curls
30 kg x 20,20
45 kg x 10

Hack squat
I have a raised platform.So I just squat with a close stance, high bar and heels elevated
20 kg x 15 x 2
40 kg x 8
60 kg x 5
80 kg x 5
90 kg x 5
100 kg x 5
105 kg x 5,1x4
110 kg x 1 This was surprisingly fast

Hypers parallel to the floor with dumbbells
Bw x 15
10 kg x 8
20 kg x 15 This was tough
10 kg x 20

Cable low row
25 kg x 12
45 kg x 30
60 kg x 7

Leeman shrugs
20 kg x 20
60 kg x 15
100 kg x 31 Just if I knew that 31 was my pr on these.JUST.J U S T

Smith machine calf raises
20 kg x 15
60 kg x 15
110 kg x 31

Later I did a 60 minute walk

Later
Mini workout
100 rep band pushdowns
100 rep band rear delt row/flies
100 rep band leg curls
50 rep band neck curls

31

Upper body extra workout

Pulldowns to neck
20 kg x 15 x 2

Chin ups
Bw x 7,4,3,3,3,2,3,3,2,3

Bench press
20 kg x 12 x 2
40 kg x 30,20,15,15,20

Barbell curls
20 kg x 10
30 kg x 6
42.5 kg x 7
32.5 kg x 8

32

734Ɨ480 117 KB

A pic I just took.Shit Iā€™ve made some progress.The best thing I ever did for my training is keeping a consistent log.Iā€™ll canā€™t wait until 3-4 more weeks pass and hopefully be at or below 15% bf

Also I did an 1 hour walk(a bit above actually cause I walked slow at some point)

Mini workout
100 rep band pushdowns 50 first were done 1 rep,pause,1 rep,ā€¦
50 rep band rear delt rows
100 rep band leg curls
50 rep per side band neck curls with body straight and head turned to the side

33

Lower body extra workout

Wide grip pulldowns
25 kg x 15 x 2

Pullups
Bw x 7,3,3,2,3,3,2,2,2,2

Low bar squats
20 kg x 12
50 kg x 15,15,10,10 I donā€™t have the same work capacity on my lower body as I do on my upper so Iā€™ll work slowly to 100 reps

Decline abs(7)
Bw x 20 x 2

After some time I took a 65 or so minute walk

Mini workout
100 rep band pushdowns
100 rep band leg curls

34

DYNAMIC EFFORT UPPER (Cycle 4 Acc Week 3)

My brotherā€™s coming to town so I wanted to get in and out as fast as possible

Not hanging leg raises
Bw x 30

Pulldowns to neck
25 kg x 30

Side laterals
5 kg x 30

Speed bench
20 kg x 30 ss with band pull aparts
40 kg x 15 ss with band pull aparts
67.5 kg x 13 x 3 cause I wasnā€™t retracting right and I felt it a bit on my pecs.More on that later

35

Saturday I did dynamic effort lower,I just didnā€™t feel like logging it

MAX EFFORT UPPER (Cycle 4 Acc Week 4)

Toes to bar
Bw x 11 x 2

Unsupported behind the neck pulldown
20 kg x 12
25 kg x 12
30 kg x 12
35 kg x 12
40 kg x 12

Side laterals
6 kg x 20
8 kg x 20

2 board(1.6 inch) close grip bench
barbell that I donā€™t know how much it weights x 20 x 2 to chest
40 kg x 15
60 kg x 8
80 kg x 3 added board here
90 kg x 3
100 kg x 3
110 kg x 1 and I missed the second one.I can attribute it to many reasons.I only had 1 hour of sleep,no food for 10+ hours and when I unracked the bar I had to explain to the spotter that the whole board had to touch my chest.Iā€™m sure I had at least 1 more.So nothing to complain here

Dumbbell incline (do not remember the height)
6 kg x 12
10 kg x 10
16 kg x 20 Too gashed out to do more

V grip tricep pushdowns
100 total reps

Barbell row
20 kg x 20
40 kg x 12
65 kg x 22 Nice one here

Hammer curls
10 kg x 40 DAAAAAAMN

Around 1 hour walk later

Later
Mini workout
100 rep band pull aparts
100 rep band pushdowns
100 rep band leg curls
50 rep band neck curls

36

Youā€™re putting in the hard work, the progress is just your reward for consistency. Keep it up, looking forward to seeing how far you go.

37

Thanks.It means a lot coming from a way stronger lifter like you

38

Iā€™m getting leaner and leaner.Yeah baabyyyyy

MAX EFFORT LOWER (Cycle 4 Acc Week 4)

Not hanging leg raises
Bw x 25 x 2

Reverse grip pulldowns
30 kg x 20
35 kg x 20
40 kg x 20

Lying leg curls
20 kg x 30
30 kg x 20
40 kg x 10

High bar close stance pin squat(3)
20 kg x 20
40 kg x 10
60 kg x 5
80 kg x 3
90 kg x 3
100 kg x 3
110 kg x 3 Very pleased with this one
100 kg x 5 x 1

Hypers parallel to the floor
Bw x 12
18 kg x 20 tough af
8 kg x 26

Machine row
30 kg x 10
40 kg x 10
50 kg x 10
60 kg x 10
70 kg x 10
60 kg x 15 A girl wanted to use it and she putted the seat higher without telling me so whatever
50 kg x 17
40 kg x 26

Dumbbell shrugs paused at the top
14 kg x 30
16 kg x 27
18 kg x 27
25 kg x 17

Barbell calf raises
40 kg x 50
80 kg x 30
90 kg x 20

Later I walked for some time

39

Think she likes you?

40

Nah.She was with her bf.Plus she didnā€™t looked very happy with the sweat at the floor around the machine

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