C3W2 Bench
Feeling sick and like shit today was no fun.
didnt feel like asking a spotter for my 5x5 sets and my 3 set on a sick day where i thought i would struggle so i set up in a power rack. unfortunately my options for the pins was either too low or too high. i chose too high for the 3 set and said fuck it for the 5x5 and took out the pins.
160x3
180x3
205x5 (awful)
180x5
180x5
180x5
180x5
180x5
BWdips x10 x3
straight arm strict cable fly
10x10
15x10
15x10
Chin ups 6x3
Biceps stuff.gtfo.rest.get less sick.
C3W2 Deads
135x5
225x5
275x3
300x3
340x3
385x7
340x5
340x5
340x5 - Strapped up here
340x5
340x5
DB rows
80x8
95x8
115x8
Hypers
bwx15x3
Farmer carry
90x20metersx2
115x20metersx2
120x30metersx2
Biceps Stuff, GTFO
C3W3 Shoulders
45x5
65x5
95x3
110x5
125x3
140x5
110x5
110x5
110x5
110x5
110x5
Hang Clean
95x5
135x1
135x1
155x1
155x1
165x1
Lateral side rasies
25x8x3
CGBP
155x8
155x8
165x8
Decline barbell triceps extensions
70x8
80x8
80x8
Rope pushdown
30x8
35x8
42.5x8 DRopset
25x8
15x8
Facepulls 30lbs x 45 in 3 sets
C3W3 Bench
warmups
165x5
190x3
215x4
180x5
180x5
180x5
180x5
180x5
dips
3 sets of 10
cable flyes
3 sets of 8
Triceps stuff
C3W3 Deads
warmup
320x5
365x3
405x4
340x5
340x5
340x5
340x5
340x5
db rows
80x8
80x8
80x8
Biceps stuff
C4W1 OHP
warmup
100x5
115x5
130x5
120x5
120x5
120x5
120x5
120x5
raises side and front
25x8x3
vbar pushdown
scaled up w/ alot of sets to 105x7
GS bike and hanging leg raises then bike then weighted situps w/ twist
C4W1
warmups
195x5
225x5
255x7
235x5 (was not feeling this today for 5 sets)
225x5 (still not even feeling this)
205x5
205x5
205x5
leg extensions
85/leg x10
85/leg x10
85/leg x10
Biceps stuff
cardio and abs
The lack of calories is definitely affecting my workouts now… im thinking about putting the training max on hold for a bit until im not cutting anymore… thoughts ?
C4W1 Chest
warmups
155x5
180x5
200x6
185x5
185x5
185x5
185x5
185x4
legs elevated wide pushups slow speed
x8
x8
x8
cable flyes
25x8
25x8
25x8
decline ezbar triceps extension
70x8
80x7
80x6
vbar pushdown
65x8
72.5x8
65x8
15 minute treadmill - 1.5 miles
c4w1 - deadlift
135x5
225x5
245x3
285x5
330x5
370x9
315x5
315x5
315x5
315x5
315x5
dumbbell row
85x8
85x8
85x8
back extensions
x10
x10
x10
dumbbell hammer curls
20x8
30x8
30x8
ezbar ss curls wide and closegrip
50x8
50x8
50x8
50x8
50x8
50x8
getting wore the hell out from dieting and 531ing.
weigh in: 216
decided BBB is not going to be congruent with cutting no matter how i do it. switching things up a bit for now.
C4W2 OHP
45x5
65x5
95x3
105x3
120x3
135x6
SGHP
135x8
135x8
135x8
DB Standing OHP
30x8
35x8
40x8
SS front and lateral raises
20x8,20x8
20x8,20x8
25x9,25x9
Pullups
x9
x6
Chins
X6
x6
VBAR pressdown
65x8
87.5x8
87.5x6
65x8
15min treadmill
1.66 miles
a hip flexor has felt strained since last squat day so today i worked lats and bis and did some cardio instead
pullups
5
5
5
5
5
5
5
chinups
5
8
8
3
3
5
latpulldowns
100x8
100x8
barbell row
95x8
115x8
135x8
155x8
straight arm lat pushdown
35x10
42.5x10
42.5x10
Bike for 20 minutes
ezbar curl
70x8
70x8
80x8
dumbbell curl
25x8
25x8
25x9
preacher curl
45x8
65x8
65x8
Treadmill
10 minute run 1.16 miles
C4w2 Bench
45x5
95x5
135x3
155x3
190x3
215x3
160x11
decline dumbell bench press
50x8
65x8
65x8
cable flyes
25x8
25x8
25x8
Pullups
bwx8
x8
x6
decline triceps extension
70x8
70x8
70x8
vbar pushdown
65x8
65x8
65x8
Treadmill Run
15.5 minutes 1.91 miles
I feel like goddamn horse shit. my lifts are all sinking i hope due to the cutting…and removing the bbb work doest seem to be helping. i think i will be restructuring my work altogether to reflect more of a cutting routine until i hit weight and return the the 531
weigh in 216
C4w2
135x5
225x5
275x3
315x3
350x3
395x3
315x8
barbell row
135x8
135x8
155x8
dumbbell row
95x8
110x5
110x5
hammer curl
25x8
30x8
30x8
ss widegrip and close grip ez bar curl
50x8
50x8
50x8
50x8
50x8
50x8
I will be going back to the routines i made a while ago that i gained most of my muscle on. ill post them later tonight
WEIGH IN : 212
whenever i hit a low weight it ALMOST feels worth it again to see myself lose strength at least today was a good day.
Shoulders
SS pin press and push press
135x3,135x3
155x2,155x2
165xfail
155x1,155x3
seated DB press
35x8
40x8
45x8andhold
upright row
70x10
80x8
80x8
BBfront raise
50x8x3
rear delt fly machine
75x8
80x8
90x8
SGBB shrugs
135x10
155x8
155x8
SGHP
135x8
pullups
bwx8x3
treadmill
10mins 1.28 miles
Legs
Squats
warmups
135x10
155x15
155x15
BB back lunge
65x15x2
65x15x2
Leg press
180x15
180x20
Ham curl
45x15
55x15
55x15
calf press
175x15x3
pulls ups
bwx8x3
bike
3miles 15 mins
Chest
bench from pins
185x2
225x2
235x2
Bench press
135x8
155x8
175x8
Cable flyes
25x8
25x8
25x8
pullups
bwx8x3
decline triceps extensions
70x8
80x8
70x8
stationary bike
30min
weight 214
Today was an AA meeting. Arms and Abs nuff said
weigh in : 214
Treadmill 2 miles