Ryujiin Posted March 29, 2021 Author Share Posted March 29, 2021 109.7 at weight in this weekend. So things more or less seem to have stabilized and the mirror is showing improvements. Will take additional progression markers this week and then look at making a small diet adjustment if needed. Week over week I have seen strength improvements and I am hoping for the most part that continues (even while in a deficit) as I enter week 6. From next week, I will be changing around the training program to keep things fresh and for the next 6 weeks put a little more focus on my legs vs. back. Prelim workout below and open for critique @airman lol. Monday: Legs A (lower rep) Abduction and adduction work 2 - 3 sets each. Leg Curls - 2 working sets + 1 back off set Leg Extensions - 2 working sets + 1 back off set Leg Press (narrow) - 2 working sets Leg Press (neutral) - 2 working sets + 1 back off set Walking Lunges (bodyweight) - 2 sets to failure Tuesday: Pull Pull Downs - 2 working sets + 1 back off set Close-grip Pulldowns - 2 working sets + 1 back off set Stiff-arm Pulldowns - 2 working sets Barbell rows - 3 working sets + 1 back off set Preacher curls - 2 working sets + 1 back off set Wednesday: Push DB Incline Bench - 2 working sets + 1 back off Machine Press - 2 working sets + 1 back off Flys - 2 working sets + 1 forced Dips - 3 working sets to failure Machine shoulder press - 2 work sets + 1 back off Reverse flyes - 2 working sets + 1 forced Thursday: Legs B (higher rep) Leg Curls - 2 working sets + 1 back off set Leg Extensions - 2 working sets + 1 back off set Leg Press (narrow) - 2 working sets Leg Press (high) - 2 working sets + 1 back off set Landmine squats - 2 working sets Friday: Arms + touch up Cable Pushdowns - 3 working sets + 1 back off Cable Curls - 3 working sets + 1 back off Dips (bench) - 2 sets to failure Hammer curls - 2 working sets Skull Crushers - 2 working sets + 1 back off Preacher curls - 2 working sets + 1 back off Lateral raises - 3 working sets + 1 back off set 20min cardio post (incline treadmill) Calves and abs will be mixed in depending on time allowance 2-3 times a week 45min AM walk + vacuum practice and some rotator and stabilizer work. Weekends are active recovery as again, family time. Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted March 31, 2021 Author Share Posted March 31, 2021 Well, cardio is off the table for the next week or two. My achilles tendon in my right ankle is inflamed and hurting like a mofo. I don't think its a tear, so will see how it progresses over the next week. It happened Saturday AM when I had to bust into a sprint (on a wet surface with shit shoes) to catch the check in clerk at the hospital for my wifes prenatal check up before they closed registration for the day. No immediate pain, just progressive discomfort transitioning into a limp throughout the day. Quote Link to comment Share on other sites More sharing options...
airman Posted March 31, 2021 Share Posted March 31, 2021 The workout looks good to me if you can handle it. The only critique I will give, is that if it was me, it would probably a bit too many working sets, if I was truly taking them to failure. As far as the twice a week leg training, I would suggest than rather doing the entire leg twice a week, I would split it to a quad focused workout, and a hamstring focused workout. You will still hit the entire leg on both days (can't really isolate just quads or only hamstrings) but it wouldn't be as draining and allow you better recovery between workouts. Better recovery = better gains. Also, with that much work at the gym, I would probably cut out the cardio (not just because you hurt yourself). I just think with that amount of volume (especially if you take short rest peroids) and a proper diet, cardio wouldn't be needed much. If anything I would just do a bit of extra walking in the morning, or on weekends just for health. But at the end of the day, you know what works for you. 1 Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted April 1, 2021 Author Share Posted April 1, 2021 Thanks @airman I will take that advice and split the quad and ham focused days. Sounds like a good plan to me. The last 6 weeks on the split you outlined previously has been really good. 1 Quote Link to comment Share on other sites More sharing options...
Mikk0090 Posted April 1, 2021 Share Posted April 1, 2021 I agree with airman. With that type of intensity, if the diet is right, I don’t see much need for cardio either. In fact you may have issues keeping your energy up if you plan on this program in a deficit. Could cause you some issues. Also, splitting up legs is best for growth period in my opinion 2 Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted April 1, 2021 Author Share Posted April 1, 2021 My legs are definitely something I want to bring up, and hopefully if I can add some size to them the extra lbs will also increase my TDEE/BMR. Will be giving it a go over the next 6. 1 Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted April 1, 2021 Author Share Posted April 1, 2021 Reworked the training split a little and this is what I can up with: Monday: Quads Abduction and adduction work 2 - 3 sets each. Leg Curls – 2 warm up sets Leg Press (neutral, low) - 2 working sets Leg Press (neutral, mid) - 2 working sets + 1 back off set Leg Extensions - 2 working sets + 1 back off set Walking Lunges or BSQ’s (bodyweight) – 2 sets to failure Standing Calf Press – 3 working sets Tuesday: Pull Pull Downs - 2 working sets + 1 back off set Close-grip Pulldowns - 2 working sets + 1 back off set Stiff-arm Pulldowns - 2 working sets Barbell rows - 3 working sets + 1 back off set Shrugs – 2 working sets Preacher curls - 2 working sets + 1 back off set Wednesday: Push DB Incline Bench - 2 working sets + 1 back off Machine Press - 2 working sets + 1 back off Flys - 2 working sets + 1 forced Dips - 3 working sets to failure Machine shoulder press - 2 work sets + 1 back off Reverse fly's - 2 working sets + 1 forced Thursday: Hams Led Extensions – 2 warmup sets Leg Curls - 2 working sets + 1 back off set Leg Press (narrow, high) - 2 working sets Leg Press (wide, high) - 2 working sets + 1 back off set Barbell Hyper Extensions - 2 working sets Standing Calf Press – 3 working sets Friday: Arms + touch up Cable Pushdowns - 3 working sets + 1 back off Cable Curls - 3 working sets + 1 back off Dips (bench) - 2 sets to failure Hammer curls - 2 working sets Skull Crushers - 2 working sets + 1 back off Preacher curls - 2 working sets + 1 back off Lateral raises - 3 working sets + 1 back off set Some of the back off sets may get dropped but I do enjoy the burn they produce. I will keep up the Am walks at 45min or so as well as the post walk ab/vacuum, stretching and stabilization work. Dropping the post weight cardio, for now...and daily steps are still 10-13K. Diet will stay the same although I find that I am getting hungrier the deeper I get into this, but also that its hard to get the food down. Here is what I ate yesterday: (I feel like I should almost be eating more) Meal 0: 1Tbsp apple cider vinegar, half lemon (squeezed) mixed in 500ml water. Meal1: 50g oats w/ cinnamon & 2 servings whey, 25g black berries, 1 medium banana (I had an extra one that I did not want to throw out lol), 20g NPB Meal 2: 150g grilled chicken breast, 1 serving whey, 1 serving psyllium fiber, 20g NPB Meal 3: (2 hours pre-workout) 150g grilled chicken breast, 2 whole wheat raps, mustard Meal 4: (immediate PW) 2 servings whey, 1 medium banana, 1 soft chew dark chocolate granola bar Meal 5: (1.5-2 hours PW) 3 egg omelet with 150g shredded chicken breast, green pepper, red pepper, red onion, mushroom, a little spinach and 30g shredded cheese Water intake is around 7-8L Supplements: Wakeup: 1/2 serving pre-workout (pre-walk) soon to be adding in 6g of yohimbine hcl/alpa yohimbine mix (Allmax shit) Post walk: 500mg curcumin, 1g astragalus, 1g NAC, 10mg cialis, 3 caps NOW prostate support With meal 0: 1200mg calcium With meal 1: 500mg berberine, 2g fish oil With meal 2: 2g fish oil, 1 cap K2/D3, 200mg Q10, 1 serving Nutrex Vitadapt With meal 3: 500mg berberine 45-60min pre-workout: 1/2 serving ANS Prophecy With Meal 4: 500mg berberine With meal 5: 400IU vitamin E, 1g vitamin C Before bed: 200mg magnesium chelate, 500mg curcumin, 1g astragalus, 1g IP6, 1 serving Allmax Lights Out Extra goods: almost 6 weeks into 250mg test, 200mg tren, 250mg mast per week. Do I want to add more or bump dosages? Of course. Will I? Not at the moment. Could I? Yes, I have enough on hand to easily double the dosages or even add in an oral such as var, drol, winny. Given my BF is still high and my BP is sitting right around 120-127/74-78 I am happy to stay where I am as its working and I would rather save the extras for another time or later in this recomp if things really stall out. Sometimes less is more. As always, I am open to advise and tweaks. Quote Link to comment Share on other sites More sharing options...
Mikk0090 Posted April 1, 2021 Share Posted April 1, 2021 Looks pretty good for a cut bro. If you want to bring those legs up, throw in some squat or hack squat volume. Something like work up to a heavy 8 where 9 would be failure with a cluster set as top set. 8 reps, 20 secs rest, same weight to failure, then drop a plate and go to failure again. Those work better with hack. Go deep and you’ll put some meat on. The compound movements are what do it for mass on the legs. For hammies you could throw in stiff deads after the high and wide on sled. Bringing size up is close to impossible on a cut, but I’ve done it with cheat meals focused around the body part I’ve had lacking. Go high carbs pre, then a meal with 300-400 extra cals post as your refeed. Also helps metabolism. just a couple tips than can work for you. 1 Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted April 1, 2021 Author Share Posted April 1, 2021 Thanks @Mikk0090 Squats and I have a bad history but I do enjoy hacks and sissy variations. I wish my gym had a hack machine lol. I’ll mix it up with adding those in a couple of sessions and taking out some sled work. I figure my deficit is not too crazy and I’m still fat so hoping my body does me a solid and let’s me add an inch lol. Quote Link to comment Share on other sites More sharing options...
Mikk0090 Posted April 2, 2021 Share Posted April 2, 2021 Yea there’s a thing that extra body fat will give your body the “energy” it needs to grow. Sort of like a recomp. I usually recomp after a bulk instead of a pure cut. I’ll figure out my maintenance calories when I’m done bulking and hit that instead of going into a deficit. Usually works well for me unless I’m trying to get crazy shredded. if you don’t have a hack machine available, you can use the smith machine. Set your legs out in front of the machine at a slight angle where you are carrying the bar high on the shoulders and leaning back toward the bar. Grab a plate, and go narrow stance with your toes up on the plate and your heals on the floor. Drive up with your heals, and go deep keeping knees in. I like to go about 4 inches apart for foot placement. You can’t go super heavy on these but the volume and driving with your heals will give those quads a good run for their money, and going deep will work those glutes.. this variation is easy on the lower back and knees. Some gyms have a pad specific for this exact squat variation to help placement and comfort on the bar. I suck at explaining stuff so hopefully you get the jist of what I’m saying lol. 1 Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted April 2, 2021 Author Share Posted April 2, 2021 I will give them a try with the plates setup as you mentioned. I have done them before, but was always doing them barefoot and rocking up onto my heels. Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted April 6, 2021 Author Share Posted April 6, 2021 Not much of an update to post. 109.1kg so, almost a full kg down vs. last week which is in the correct direction. Week 7 has kicked off, so new training program and we will see how things progress. Tendon is still swollen and tender but I read that it can take up to 6 weeks to fully resolve on its on. Calf work might get tricky. Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted April 6, 2021 Author Share Posted April 6, 2021 Throwing up the macro/calorie hit for today: Quote Link to comment Share on other sites More sharing options...
Mikk0090 Posted April 6, 2021 Share Posted April 6, 2021 I like those macros bro. Enough carbs to time throughout the day to not kill someone and fuel workouts, and just enough fat to not be starving all the time. Looks like a good solid deficit diet Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted April 6, 2021 Author Share Posted April 6, 2021 3 minutes ago, Mikk0090 said: I like those macros bro. Enough carbs to time throughout the day to not kill someone and fuel workouts, and just enough fat to not be starving all the time. Looks like a good solid deficit diet Fingers crossed my man. Fingers crossed. 15% or bust. Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted April 7, 2021 Author Share Posted April 7, 2021 Random update just to drop some numbers into last nights workout for reference (all in the 12 rep full failure range plus some partials and jerking) Pull Downs - 2 working sets at 96kg + 1 back off set Close-grip Pulldowns - 2 working sets at 89kg + 1 back off set Stiff-arm Pulldowns (rope attachment) - 2 working sets at 140lbs Barbell rows - 3 working sets at 103kg + 1 back off set Shrugs - 2 working sets at 35kg DB's Preacher curls - 2 working sets + 1 back off set (I forgot to log this one) Nothing impressive right now, but working on it. 1 Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted April 8, 2021 Author Share Posted April 8, 2021 Being an update whore this week (week 7 for reference) Good push workout, and I actually am starting to feel I look like I workout again. DB Incline Bench - 3 feeder sets, 2 working sets at 40kg + 1 back off set at 20kg (I might be in trouble here as the heaviest DB's in my gym are 40kg) HS Machine Press - 2 feeder sets, 2 working sets at 100kg + 1 back off set of just the machine Pec Deck - 2 feeder sets, 2 working sets at (forgot to log it) + 2 pump sets and a 60 second stretch Dips - 3 working sets to failure (bodyweight failing at around 16, 14, 10) Machine shoulder press - 3 feeder sets, 2 work sets at 65kg + 1 back off/pump set Reverse DB fly's - 3 working sets at 6kg (ya ya, but they hurt like hell) AM walk was still 45min decent pace, fasted + 1/2 pre-workout and 6mg yohimbine HCL/Alfa yohimbine mix My achilles tendon is starting to feel a lot better. Still swollen but pain is almost fully gone (except for when I massage it) and mobility is 80% back. Ill post pics eventually, when I don't feel like a fat piece of trash. 1 Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted April 9, 2021 Author Share Posted April 9, 2021 Ham workout last night. Friggin cramp woke me from a dead sleep last night (groin/hamstring) so I guess I did not stretch it out good enough post. Leg Curls - 3 feeder sets and 2 working sets at 60kg + 1 back off set at 30kg Leg Press (narrow, high) - 3 feeder sets and 2 working sets at 100kg Leg Press (wide, high) - 2 working sets at 100kg + 1 back off set with just the sled Barbell Hyper Extensions - 2 working sets at 40lbs Standing Calf Press – Skipped due to my tendon issue. Surprisingly this workout took just over 45min. 1 Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted April 12, 2021 Author Share Posted April 12, 2021 Random update: I ended up having a cheat meal on Friday around noon as they ordered pizza into work, so ya, 4 slices medium Hawaiian. My corresponding arm workout was nuts and I weighed in at 112.03kg Saturday AM, post walk. Wild. Week 8 underway. Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted April 13, 2021 Author Share Posted April 13, 2021 Quad focused leg day almost killed me. I swear I barely made it home. Abduction and adduction work 2 - 3 sets each. Leg Curls – 4 warm up sets progressively heavier + light stretch Leg Press (neutral, low) - 3 warm up/feeder sets, 2 working sets at 100kg + partials Leg Press (neutral, mid) - 2 working sets at 100kg + partials + 1 back off set of just the sled Leg Extensions - 3 warm up sets, 3 working sets at 85kg + 1 back off set 40kg + DC stretch 60 seconds Walking Lunges or BSQ’s (bodyweight) – skipped...I just could not do it. Standing Calf Press – 3 light sets just to move blood into my calves without irritating my AT. I had a hard time getting my jeans on due to the blood volume. AM walk as per usual. Diet on point. I feel like I should be eating more. Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted April 14, 2021 Author Share Posted April 14, 2021 Nano-update: Had a great pull workout. Diet on point. Normal morning cardio routine. Yohimbine seems to be helping some. Push workout in a couple hours and I just put down my pre-workout meal and poured my pre-workout shake. Legs are tight and sore from Monday but should be good to go for hamstring focused leg day tomorrow night. So far so good and feeling pretty solid half way through week 8. No real side effects except some mild night sweats and a stupidly high sex drive. Im also finding that I am hungry more often even though I have not modified calories or macros which I hope indicates some improvement in lean mass. The only temptation I am fighting now is to add in something extra pre-workout when I reach week 12 (like 50mg anadrol, lol) but I guess I will cross that bridge when I get to it as if progress continues, there would be no need to adjust or add. Cruise after this is done is still planned to be basic TRT for 6-8wks (pending my health markers) then back into another mild <700mg wk "blast" to continue the recomp. 40 is sneaking up on me and I would really like to look good naked by that time. Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted April 16, 2021 Author Share Posted April 16, 2021 Push and Hamstring sessions were good. Sitting around 110.6kg as of this AM. My weight is all over the map so I am wondering if my estro is spiking a little around my pin schedule causing me to hold a little extra water. Anyway, week 8 coming to a close and will see what my weight in is tomorrow AM. Im on the fence in regards to my calorie count. Make a small cut vs. make a small increase vs. maybe adding a little extra cardio. Given how hungry I am though...anyway, only time will tell. Wife just hit 17 weeks preg, so far so good and non of the problems we went through last time. Have an amnio scheduled next week to cross any possibilities off the list and if the results are green then I am hoping its smooth sailing to arrival. 1 Quote Link to comment Share on other sites More sharing options...
MrGains Posted April 16, 2021 Share Posted April 16, 2021 This is one in depth log man. Gonna take me a bit to catch up lol. Love logs like this, definitely be following along. And congrats on the bun in the oven. 1 Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted April 16, 2021 Author Share Posted April 16, 2021 Thanks man. The bun in the oven has been a long and rough road; hence my current fat ass state. The log is not that detailed, its just been going for over a year so it looks that way. Lots of fluff. 1 Quote Link to comment Share on other sites More sharing options...
MrGains Posted April 16, 2021 Share Posted April 16, 2021 Is it your first kid or are you adding to the pack? It’s obvious your working hard man. Respect. Your still just on trt level dosages? Quote Link to comment Share on other sites More sharing options...
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