21/2/16

Chest and back day.

seems that today is the day i lost count of most of my sets. wouldn't be surprised if i did 6 or even 7 on some of them.

workout itself was good. though thanks to the extra sets, had to really grind for the last 2 workouts (db pull over and db rows).

I then realize that my chest is lacking volume for hypertrophy. so decided to do a chest fly drop set no rest on the technogym cable machine (starting from 30kg to 10 kg each).

Flat db press 36 kg each for 5x5 < lost count. i think i did 6 sets. but oh what the hell
30 degree incline db press 34 kg for 5x5
45 degree incline db press 32 kg for 5x5
Flat db flies 22 kg for 5x8
30 degree incline db flies 22 kg for 5x8 < lost count also.
bb benchpress 75 kg 5x5 to wrap chest workout.



Deadlift conventional 125kg 5x5 and 105 kg 5x5
Bb row 75kg 5x8 < lost count also
Wide grip pull up bw 5x5
Narrow grip supinated pull up 6x6
Cable pull over wide grip 40 kg 5x8
Db pullover 34 kg 6x6
Db row 40kg 5x8

ended the workout with
technogym cable chest fly drop set AMQRAP from 30kg - 10 kg each.

This post has been edited by axtray: Feb 21 2016, 03:20 PM

sometimes i'm not sure whether can trust that machine or not. sometimes PBF got 2%+/- different after 1 week but feel nothing changes in my body fat. i think i only can trust that weight calculation...haha

This post has been edited by babychai: Feb 21 2016, 10:40 PM

Yep. I think im more around 10 to 12%. But its a good reference point provided you continue using the same machine and measure it at the same specific condition ex. Empty stomach etc.

Then again the best way to check the progress is still using the mirror lol. I'm just making sure the abs are still visible and the weight continue to increase.

Lazy to update edition

23/2/16
Chest day
No change. But felt good during the workout, especially the 45 degree incline db press. Can try increase to 34 kg dbs soon.

Also started adding drop set cable chest fly with the technogym machine as standard routine to wrapout the workout.

24/2/16
Back day
No change. Again, grip seems to be failing on deadlift by the 4th set at 125 kg but didn't have any issues lifting it off the ground throughout the sets. Reluctant to use mix grip. Might have to incorporate forearm strengthening workout.

Getting used to the db pullovers at 34 kg. Probably can increase to 36 kg on the next session.


Thinking on shifting to 6 days/week ppl routine. At least with this I can free up one day of the weekend (Sunday) and focus more on the legs as well. With the increased leg volume, might have to increase the caloric intake as well (currently averaging about 3800 cals per week).

For the current workout split, I'm spending about 12-13 hours per week in the gym. Looking for 12 hours total for the new 6 days split, mixing strength and hypertrophy workout.

Still planning the workouts for now and since i dont hit arms, will need to find some other workouts to do. theyre growing just fine with standard compound workouts so i see no reason to add it for the time being. Might as well use the time to focus on the main 4 body parts.

This post has been edited by axtray: Feb 24 2016, 11:22 PM

1/3/16

Back in the gym after 5 days holiday. Diet literally went down the drain. So now decided to cut. So back to the old cutting routine. Gonna cut for 4 weeks since will be on another holiday at the end of the month.

Standard chest day. Didn't change anything since making sure all the lifts remains the same (weight and intensity).

This post has been edited by axtray: Mar 1 2016, 11:11 PM

2/3/16

Damn, guess i've forgotten on how it felt like going on a strict cut. Lethargic, dizziness while lifting, you name it.

Anyway since don't really have that much time, average calories for the cut is about 2500-2700 (a bit of cushion just in case).

Anyway backday, and still felt pretty strong (aside from being abit absent minded).

Still have to work on the grip strength for the deadlift. All other lifts remained the same



3/3/16

Legs and shoulder

Legs - decided not to go all out since the lower back was still sore as hell thanks to yesterday's deadlift session. did 85 kg x 10 sets (doesn't include warmup and drop sets)

Shoulders - surprisingly despite the back feeling like shit, managed to improve upright rows from 45 ->47.5 kg and rear delt flies, 26 -> 28 kg (actually didn't realize it was 28 kg dbs until halfway into the sets).

This post has been edited by axtray: Mar 3 2016, 09:34 PM

deleted - double post thanks to the flood control

This post has been edited by axtray: Mar 3 2016, 09:32 PM

5/1/16

Legs and shoulder

Lower back recovered abit. But the hamstring and groin was sore as hell. Again didn't go pass 85 kg. Did 10 sets of 5 (not including warm ups and drop set).

Shoulders, felt pretty strong throughout the workout. Though while doing the upright rows, had some static feel on my biceps. I'm guessing the current training volume is too much while on cut.

Thankfully still managed to push the 32 kg dbs for the seated shoulder press after not doing it for while. as usual doing it as my last workout for the day after squats ohps etc and it was hell. didn't manage to do the usual 5x5 (and wasn't planning to push thru it as well fearing might Snape something along the way).

Kinda missing bulking now..

This post has been edited by axtray: Mar 6 2016, 10:51 PM

6/3/16

Chest and back

The 30 degree incline with 34 kg dbs was a nightmare. But the 45 degree 32kg felt pretty easy. No change for the db flies.

Though while doing the barbell benchpress (70kg) 5x5 to wrapout the chest workout, was trying to hit 6 reps for the last set and actually failed. Weirdly was going strong on the 5th rep but somehow when trying for the 6th, the strength just somehow disappeared while already halfway thru the push. Had to do the roll of shame..


Deadlift, felt good with the 125 and 105 (both 5x5). Weirldly the grip issue was no more.

Had some scary moment during the db pullover (34kg). Again, The strength literally just got sucked out and db nearly fell on my face..

Damn, really reluctant to reduce the training volume (which means will have to reduce the caloric intake).

8/3/16

Chest Day

Normal routine. as usual, the 30 degree incline at 34 kg was challenging. could be the technique, or getting weaker (hope not).

didn't do the AMQRAP on the technogym chest cable machine. was too busted after the barbell bench press.

9/3/16

Back day

totally no energy for deadlift, despite being the first workout. had to split the last set as well since ran out of gas by the 3rd rep.

the rest went pretty good though, weirdly.

10/3/16

Legs and shoulders

Squats, upped to 90 kg 5x5 and 80 kg 5x5. and felt pretty easy as well. surprisingly the lower back wasn't sore despite the deadlift felt like a total grind yesterday.

Shoulders, dropped the BTN. the rest remained the same. though really had to grind for the 32 kg db seated shoulder press to wrap out the workout. totally ran out of gas.

This post has been edited by axtray: Mar 10 2016, 07:44 PM

12/3/16

Legs and shoulders

2nd week of cutting. seems that the body seems to have gotten used to the low cals diet. squats on the 90 kg 5x5 went pretty damn easy. guess the form practice with the 80 kg last week for 10 sets really did make a difference. so after that decided why the hell not, see how much i can squat for 1rm. managed to get to 110 kg. didn't go further since don't wanna run out of gas for the shoulder workout. will be very interesting to see how much i can do when the bulking restarts again.

then usual 80kg 5x5 and drop set.


Shoulders went pretty easy as well for the 50 kg. so added 2 more sets for a 7x5. was expecting to grind through it so being able to push it that easily was a pleasant surprise.

not all is good though, during upright rows, the area between my forearm and my biceps tends to start feeling funny (like some static electricity). not sure if its due to the cals deficit or i've been doing too many pull ups etc.

the 32 kg seated db shoulder press also had to grind to finish the set. though not because lacking in strength, but again, ran out of gas by the 3rd set. yea i like to finish the workout doing something heavy . not sure its good or not, but more like a habit. at least trains concentration as well. especially with a risky exercise.

This post has been edited by axtray: Mar 12 2016, 06:40 PM

Will be switching from 5 times a week to 6 times a week workout. Starting Monday so today will be a rest day.

Let's see how the new program goes.

Thanks for sharing keep up the good work

No problem man. Thanks for dropping by.

14/3/16

Still on a cut :/ and going on a vacation next week. abit worried considering how much damage i did on my last one just recently.

So today decided to try 6 times per week split. The idea behind this is to simply have a much more gradual progress rather than pounding the weeks at maximum effort everysingle time. So 2 out of the 6 days, it'll be more high volume focused at lighter weight, 5 sets, 10-12 reps instead of the usual 5x5 or 5x8 that i usually do.

Chest, did the usual db presses 5x5. decided to give the 38 kg dbs a shot. managed to do 1x5 and on the second set only managed to perform 3 rep. back to 36 kg to finish up the set.

then did chinups and pull ups followed by barbell rows (reduced weight).

Finished out the workout with cable chest flies (the standard 2 variations).

So far so good

15/3/16

Legs and shoulders

squats as usual. though i think i did 6x5 for the 90kg. and 6x5 for the 80 kg as well.

Then did the MTS squat machine (I don't think i ever said i hated machines, right? as long as used correctly. nut then again, not much option for legs since i hate lunges). for 5 sets and then finish up with the machine for the quads.

honestly this is the first time that i'm actually trying to put emphasis on leg training. lmao


Shoulders

BTN OHP, barbell upright rows and standing DB OHP. Finish up with some face pulls.

This post has been edited by axtray: Mar 15 2016, 05:37 PM

16/3/16

back focused and chest day

3rd day of the new split. and man, alot tougher than i thought. originally came up with the program for bulking to begin with. so that probably explains it.. .. Or it could be due to not having enough sleep. only got 5 hours of sleep this time.

deadlift, was really tired after the 3rd set. but managed to do the rows in a very smooth and controlled movement this time, instead of jerking it. then did cable machine row and db pull overs and wide grip cable pull over.

chest, barbell bench press, incline db benchpress and flat db flies to finish off the workout.

Everything took 2 1/2 hours. the deadlift alone took 1 hour to complete everything. dammit.

This post has been edited by axtray: Mar 16 2016, 03:51 PM

17/3/16

Shoulder focused and leg day

Started with OHP for 5x5. after finishing the set, decided to see if can perform 1pl8 (60kg) strict. surprisingly managed to push it without any leg/momentum assistance. did it for 2x1 (and later did another set of 1, just in case). good sign that i'm not losing strength (and hopefully muscle) during the 3 weeks of cut so far. Really happy with this progress. nothing beats the feeling of pushing big weight on top of your head via raw strength without cheating or using momentum (and while on a cut at that).

Then performed seated db shoulder press at 32 kg and moved on to the laterals (front, side and back).

legs, just simply squat at 60 kg with minimal rest time and leg curls.

This post has been edited by axtray: Mar 17 2016, 02:43 PM