Steigs - Training Log

16 February

Weight - 89.6kg

Run
Fartlek training - 30mins covered 8.5km (running at least 6km at 12km/h)

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The authentic log look! Like it matey👍

18 February
Weight - 89.7kg

Rack pulls (banded) - 1 set: 95kg x 6; 3 sets: 95kg x 12 12 12
Flat bench Fat Grip Db - 1 set: 38kg x 6 3 sets: 38kg dbs x 8 8 8

Cable Pulldown Pronated Grip - 3 sets: 63kg x 12 12 12
Watson Machine Hamstring Curls - 3 sets: 57kg x 12 12 11

Prime Leg Press with emphasis on top of the extension - 3 sets: 176kg x 15 15 15
Seated Tricep Cable Pull Downs - 3 sets: 45kg x 15 15 12

Crunches - 3 sets: x 15
Seated DB Lat Raise - 3 sets: 6kg 15 15 15

18 February

4km run - 17 minutes

19 February

Really struggled to maintain a deficit of calories the past couple of days; had a blip yesterday and definitely over consumed. Going to have a proper maintenance re-feed today (3,268 calories) with a view to re-setting and ensuring I give myself the opportunity to try and come in around 6% before I start the mass building phase of training.

Stupidly, I decided to add in another weights session this afternoon to try and ‘atone’ for the blip.

Squats - 7 sets: 100kg 8; 140kg 5; 120kg 5 x 5
Machine Shoulder Press - 7 sets: 80 kg 8 5; 100kg 5 5 ; 80kg 5 5 5

Cable Face Pulls (Thumbs Facing In) - 3 sets: 13.75 x 15; 16.25 x 15 15
Seated Row - 3 sets: 60kg: 15 15 15

Flat Bench Db Press - 3 sets: 35kg dbs x 8 8 8
Cable Tricep Extensions - 3 sets: 25 x 12 ; 20 x 12 8

Seated 60 degree incline db bicep curls - 3 sets: 10kg dbs x 15 15 15
T-Bar Row - 3 sets: 25kg x 12 12 12
Crunches - 3 sets: 15 15 15

Jesus Christ.

That’s fast. You’re a machine

Yeah - I really pushed it. Had something to do with the blip and the psychological need to feel like I was ‘earning’ it. Probably not a good place to be mentally - hence the maintenance re-feed tonight.

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20 February

Weight - 90.75kg (after a huge refeed last night)
Bf - 7.9%

Glute Barbell Raised Bench off Pins (Hip Thrusts) - 4 sets: 105kg x 6; 105kg x 10 ; 110kg 10 10

Pendulum Squat - 4 sets: 37.5kg x 6; 37.5kg 10 40kg 10 10

Wide Grip Row (Seated Row) - 3 sets: 69kg x 12 12 12
70 degree bench Db Press - 3 sets: 28kg db x 12 12 12

Leg Extension - 3 sets: 70kg x 15 15 15
Chest Supported 60degree Reverse Flyes - 3sets: 6kg x 15 15 15

Seated Machine EZ Bar Curls - 1 set - 31.7kg x 15 followed immediately by 22.7kg x 15

Still work to be done to get the symmetry in my back and develop the rear delt in my right shoulder to stop my right trap overcompensating.

21 February
Weight - 89.45kg (seems the refeed worked)

Rack pulls (banded) - 1 set: 100kg x 6; 3 sets: 100kg x 8 8 8
Flat bench Fat Grip Db - 1 set: 38kg x 6 3 sets: 38kg dbs x 10 8 8

Cable Pulldown Pronated Grip - 3 sets: 63kg x 12 12 12
Watson Machine Hamstring Curls - 3 sets: 59kg x 12 12 12

Prime Leg Press with emphasis on top of the extension - 3 sets: 176kg x 15; 179kg x 15 15
Seated Tricep Cable Pull Downs - 3 sets: 45kg x 15 15 15

Crunches - 2 sets: x 15
Seated DB Lat Raise - 2 sets: 6kg 15 15

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One week to go and then I can finally up my calories again. God, I miss food!

23 February

Cable Face Pulls - 3 sets: 16.75 x 15 15 15
Dips with 20kg plate - 3 sets: 5 5 8

Machine Shoulder Press - 3 sets: 80kg x 12 12 12
Cable Rear Flys - 3 sets: 3.75 15 15 15

Trap Bar Deads - 3 sets: 140kg x 8 8 8

Cable Cross Lat Raise - 3 sets: 3.75 x 15 15 15
Seated 60 degree db Bicep Curls - 3 sets: 10kg x 15 ; 12.5kg x 15 15

Cable Tricep Cross Pull Downs - 3 sets: 3.75 x 15 ; 6.25 x 15 15
EZ Bar Seated Preacher Curls - 3 sets: EZ Bar plus 15kg x 15 15 15

Standing overhead cable tricep extensions - 1 set: 13.75 x 15
Neutral Close Grip Chin Up: 1 set: 6

25 February

Weight - 88.25kg
Bf - 7.6%

Glute Barbell Raised Bench off Pins (Hip Thrusts) - 4 sets: 107.5kg x 6; 107.5kg x 10 ; 110kg 10 10
Pendulum Squat - 4 sets: 40kg x 6; 40kg 10 42.5kg 10 10

Wide Grip Row (Seated Row) - 3 sets: 70kg x 12 12 12
70 degree bench Db Press - 3 sets: 28kg db x 12 12 12

Leg Extension - 2 sets: 70kg x 12 12
Chest Supported Reverse Flyes - 2 sets: 6kg x 15 15
Seated Incline Cable Elbow Strap Flys - 3 sets: 73kg x 15 ; 82kg x 15 15

26 February

Weight - 89.2kg following last night’s re-feed

Macros typically have been P - 200 F - 25 C - 100 and yesterday C was bumped to 300. Such a lot of carbs to get through! Particularly given that I am also water loading and needed to put away 12l yesterday.

Same again today.

Then dropping C to 200 and 8l of water.

Then C back to 100 and only 4l of water.

Then, fingers crossed, decent finish for the cutting phase on Thursday.

27 February
Weight - 88.8kg

Rack pulls (banded) - 1 set: 105kg x 8; 3 sets: 105kg x 10 10 10
Flat bench Fat Grip Db - 1 set: 38kg x 6 3sets: 38kg dbs x 10 10 10

60 degree Incline Fat Grip Db Press - 3 sets: 28kg x 12 12 12
Cable Pulldown Pronated Grip - 3 sets: 63kg x 12 12 12

Seated Incline Db Bicep Curls - 3 sets: 12kg x 12 12 12
Seated Tricep Cable Pull Downs - 3 sets: 45kg x 15 15 15
Seated DB Lat Raise - 3 sets: 6kg 1212 12

Photos from this morning. Starting to reduce water as of today ready for final day on Thursday.

image

Very good work, mate!

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