04/13/24 Gym (Upper)
Flat Paused DB Bench - 105s x 13, 12
DB Row - 120 x 25
Precor Chest Press - 270 x 12, 230 x 17
Leg Ext (myo) - 245 x 15-5-5-4-3
Overhead SB Cable Tricep - 150 x 16, 13, 130 x 17, 16
Standing FP - 70 x 11, 10, 8
SL Hoist LP Calf - 220 x 12, 12, 11
Lat Raise (myo) - 50s x 15-4-4-3
Lu Raise (myo) - 20s x 12-3-3-2
SA Elbow Wrist Curl - 45 x 9 x 3
SeeMac's Log
Moderator: Chebass88
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SeeMac
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- Joined: Tue Jan 10, 2023 8:59 am
Re: SeeMac's Log
04/15/24 Home (Legs/Chest/Biceps)
Conv. DL - 225 x 5, 275 x 5, 315 x 3, 365 x 10 @ 7
Squat - 135 x 8, 185 x 5, 235 x 12 @ 7
Incline - 230 x 4, 220 x 6, 210 x 9 (all @ 8-9)
Hammer Rot Press (grabbing bottom) - 2.5 x 5 x 3
SSB GM (no belt) - 155 x 6 x 2
SA Rev Incline Curl - 40 x 8 x 2
Incline Hammer Curl - 40s x 7, 6, 6
Chest/Bicep stretching
Think I've milked incline barbell for all I can at the moment. Will swap this out for something. Thinking some sort of overhead work.
Conv. DL - 225 x 5, 275 x 5, 315 x 3, 365 x 10 @ 7
Squat - 135 x 8, 185 x 5, 235 x 12 @ 7
Incline - 230 x 4, 220 x 6, 210 x 9 (all @ 8-9)
Hammer Rot Press (grabbing bottom) - 2.5 x 5 x 3
SSB GM (no belt) - 155 x 6 x 2
SA Rev Incline Curl - 40 x 8 x 2
Incline Hammer Curl - 40s x 7, 6, 6
Chest/Bicep stretching
Think I've milked incline barbell for all I can at the moment. Will swap this out for something. Thinking some sort of overhead work.
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SeeMac
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- Joined: Tue Jan 10, 2023 8:59 am
Re: SeeMac's Log
04/16/24 Gym (Back/Shoulders/Triceps)
NG Pulldown - 190 x 8, 170 x 10
BTN Pulldown - 100 x 10, 11
WNG Cable Row - 190 x 13, 11
Blakley Extension - 130 x 13, 10, 110 x 12, 9
Standing FP - 80 x 10, 9
SA Cable Lat Raise - 60 x 7, 50 x 12, 10+
Hor LP Calf - 260 x 18 x 3
SA Elbow Wrist Curl - 50 x 5, 6, 6
04/17/24 Gym (Chest/Biceps/Legs)
Paused Incline DB Press - 105s x 7, 95s x 12, 12
High Cable Fly - 80 x 10, 70 x 15, 13
Rope Curl - 110 x 18, 15, 14
Cable Curl - 100 x 9, 90 x 11
Hor LP - 240 x 12 -> kind of bugged left knee
Seated Leg Curl - 245 x 10, 225 x 11
Leg Ext (myo) - 245 x 15-5-5-5-4-3
Abduction - 205 x 15, 11
04/18/24 Gym (Shoulders/Triceps)
Seated BTN Press - 135 x 10, 145 x 8, 155 x 6
Overhead Rope Tricep - 140 x 10, 120 x 12, 110 x 13
SA Cable Rear Delt - 40 x 14, 12, 10
Cable Upright Row - 100 x 8, 80 x 10, 70 x 11
SA Elbow Wrist Curl - 50 x 8, 7, 7
Seated Calf (pause at top and bottom) - 135 x 12, 10, 10
04/19/24 Home (Legs/Biceps)
Paused SSB - 145 x 10, 195 x 5, 235 x 10 @ 7-8
Beltless SLDL - 225 x 8, 315 x 5, 345 x 10 @ 8
Bent Row - 205 x 10 x 2
Hammer Rot Press - 5 x 2 (under tape), 2.5 x 5 x 2 (pinky off)
Hammy Roller - + 20 x 7 x 2
Incline Curl - 40s x 5 x 3
Preacher Reverse DB Curl - 30s x 18, 15
04/20/24 Gym (Upper)
Paused DB Bench - 110s x 13, 11
Hoist CS Row - 360 x 14, 410 x 10, 8
Precor Incline Press - 270 x 10, 8
Overhead Straight Cable Tricep - 170 x 14, 10, 160 x 11, 150 x 13
Hoist Fly - 185 x 13, 9, 165 x 10
Lat Raise (myo) - 50s x 15-5-5-4-3
Lu Raise (myo) - 20s x 15-4-4-3
Hor LP - 260 x 12 -> tweaked right patella tendon
SA Elbow Wrist Curl - 50 x 11
SA Finger Wrist Curl - 30 x 10, 10 (experiment, doesn't train the golfers elbow the same way so won't use again)
Hor Calf - 300 x 16, 13, 13
04/22/24 Home (Legs/Biceps)
Conv. DL - 225 x 8, 315 x 5, 365 x 1 x 7
3-0-3 SSB - 185 x 5 x 3
Beltless SSB GM - 155 x 8 x 2
Hammer Rot Press - +5 (middle finger above tape) x 5 x 3
SA Rev Incline Curl - 40 x 9 x 2
Incline Hammer Curl - 40s x 8, 6, 7
Right patella was iffy so did some tempo work on the squats. For deads, 365 for 10 was definitely there today based on warmups, but I've been having some stomach issues with heavy deadlifts (belted especially). First 3 singles were attempts at a top set but it felt like I was either going to explode or throw up every time, so took the belt off and did some more singles. Will try again next week but if this persists I will likely sub in sumo or the trap bar for the rep work. 500 x 10 would be a good trap bar goal.
04/23/24 Gym (Back/Shoulders/Triceps)
Supinated Pulldown - 190 x 10, 7
BTN Pulldown - 120 x 10, 110 x 12, 100 x 14
Straight Bar Pushdown - 180 x 10, 160 x 13, 12
Lat Prayer - 120 x 13, 100 x 14
Standing FP - 90 x 10, 80 x 12
SA Cable Lat Raise - 60 x 8, 7, 7, 6+
SA Elbow Wrist Curl - 55 x 6, 7, 7
Hor LP Calf - 380 x 18, 16, 15
NG Pulldown - 190 x 8, 170 x 10
BTN Pulldown - 100 x 10, 11
WNG Cable Row - 190 x 13, 11
Blakley Extension - 130 x 13, 10, 110 x 12, 9
Standing FP - 80 x 10, 9
SA Cable Lat Raise - 60 x 7, 50 x 12, 10+
Hor LP Calf - 260 x 18 x 3
SA Elbow Wrist Curl - 50 x 5, 6, 6
04/17/24 Gym (Chest/Biceps/Legs)
Paused Incline DB Press - 105s x 7, 95s x 12, 12
High Cable Fly - 80 x 10, 70 x 15, 13
Rope Curl - 110 x 18, 15, 14
Cable Curl - 100 x 9, 90 x 11
Hor LP - 240 x 12 -> kind of bugged left knee
Seated Leg Curl - 245 x 10, 225 x 11
Leg Ext (myo) - 245 x 15-5-5-5-4-3
Abduction - 205 x 15, 11
04/18/24 Gym (Shoulders/Triceps)
Seated BTN Press - 135 x 10, 145 x 8, 155 x 6
Overhead Rope Tricep - 140 x 10, 120 x 12, 110 x 13
SA Cable Rear Delt - 40 x 14, 12, 10
Cable Upright Row - 100 x 8, 80 x 10, 70 x 11
SA Elbow Wrist Curl - 50 x 8, 7, 7
Seated Calf (pause at top and bottom) - 135 x 12, 10, 10
04/19/24 Home (Legs/Biceps)
Paused SSB - 145 x 10, 195 x 5, 235 x 10 @ 7-8
Beltless SLDL - 225 x 8, 315 x 5, 345 x 10 @ 8
Bent Row - 205 x 10 x 2
Hammer Rot Press - 5 x 2 (under tape), 2.5 x 5 x 2 (pinky off)
Hammy Roller - + 20 x 7 x 2
Incline Curl - 40s x 5 x 3
Preacher Reverse DB Curl - 30s x 18, 15
04/20/24 Gym (Upper)
Paused DB Bench - 110s x 13, 11
Hoist CS Row - 360 x 14, 410 x 10, 8
Precor Incline Press - 270 x 10, 8
Overhead Straight Cable Tricep - 170 x 14, 10, 160 x 11, 150 x 13
Hoist Fly - 185 x 13, 9, 165 x 10
Lat Raise (myo) - 50s x 15-5-5-4-3
Lu Raise (myo) - 20s x 15-4-4-3
Hor LP - 260 x 12 -> tweaked right patella tendon
SA Elbow Wrist Curl - 50 x 11
SA Finger Wrist Curl - 30 x 10, 10 (experiment, doesn't train the golfers elbow the same way so won't use again)
Hor Calf - 300 x 16, 13, 13
04/22/24 Home (Legs/Biceps)
Conv. DL - 225 x 8, 315 x 5, 365 x 1 x 7
3-0-3 SSB - 185 x 5 x 3
Beltless SSB GM - 155 x 8 x 2
Hammer Rot Press - +5 (middle finger above tape) x 5 x 3
SA Rev Incline Curl - 40 x 9 x 2
Incline Hammer Curl - 40s x 8, 6, 7
Right patella was iffy so did some tempo work on the squats. For deads, 365 for 10 was definitely there today based on warmups, but I've been having some stomach issues with heavy deadlifts (belted especially). First 3 singles were attempts at a top set but it felt like I was either going to explode or throw up every time, so took the belt off and did some more singles. Will try again next week but if this persists I will likely sub in sumo or the trap bar for the rep work. 500 x 10 would be a good trap bar goal.
04/23/24 Gym (Back/Shoulders/Triceps)
Supinated Pulldown - 190 x 10, 7
BTN Pulldown - 120 x 10, 110 x 12, 100 x 14
Straight Bar Pushdown - 180 x 10, 160 x 13, 12
Lat Prayer - 120 x 13, 100 x 14
Standing FP - 90 x 10, 80 x 12
SA Cable Lat Raise - 60 x 8, 7, 7, 6+
SA Elbow Wrist Curl - 55 x 6, 7, 7
Hor LP Calf - 380 x 18, 16, 15
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SeeMac
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- Joined: Tue Jan 10, 2023 8:59 am
Re: SeeMac's Log
Deloading/taking some intermittent days off due to a pretty nasty hemmorhoid (ouch) and not having taken one for like 7 or 8 weeks despite some hard training. Planning on squatting/deadlifting tomorrow but we'll see.
04/24/24 Gym (Chest/Biceps/Legs)
Paused Incline DB Bench - 105s x 7, 95s x 14, 13
High Cable Fly - 80 x 12, 10, 70 x 14
Standing Hoist Cable Curl - 145 x 13, 165 x 10, 8
Rope Curl (facing away) - 120 x 13, 11, 110 x 11
Hoist Leg Ext - 125 x 20, 145 x 20, 165 x 20, 185 x 16, 205 x 13
Seated Leg Curl - 245 x 12, 235 x 11
Abduction - 205 x 17, 12
04/25/24 OFF
04/26/24 Gym (Shoulders/Triceps)
Seated BTN Press - 155 x 8, 165 x 5, 145 x 10
Rope Pushdown (side station) - 80 x 9, 70 x 11, 7, 60 x 10, 50 x 10
DB Pullover - 60 x 8 x 2
SA Elbow Wrist Curl - 55 x 8 x 3
SA Cable Rear Delt - 50 x 10, 7+
Cable Upright Row - 80 x 13, 11
04/27/24 OFF
04/24/24 Gym (Chest/Biceps/Legs)
Paused Incline DB Bench - 105s x 7, 95s x 14, 13
High Cable Fly - 80 x 12, 10, 70 x 14
Standing Hoist Cable Curl - 145 x 13, 165 x 10, 8
Rope Curl (facing away) - 120 x 13, 11, 110 x 11
Hoist Leg Ext - 125 x 20, 145 x 20, 165 x 20, 185 x 16, 205 x 13
Seated Leg Curl - 245 x 12, 235 x 11
Abduction - 205 x 17, 12
04/25/24 OFF
04/26/24 Gym (Shoulders/Triceps)
Seated BTN Press - 155 x 8, 165 x 5, 145 x 10
Rope Pushdown (side station) - 80 x 9, 70 x 11, 7, 60 x 10, 50 x 10
DB Pullover - 60 x 8 x 2
SA Elbow Wrist Curl - 55 x 8 x 3
SA Cable Rear Delt - 50 x 10, 7+
Cable Upright Row - 80 x 13, 11
04/27/24 OFF
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SeeMac
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Re: SeeMac's Log
Taking it easy for a week or so while this hemmorhoid heals. No compound movements, no bracing/valsalva, and low volume. Also going to more or less crash diet for a week or so both to trim down as much as I can before I finish the bulk, and to give my GI a bit of a break to help both the GERD I've been dealing with and this terrible hemmorhoid which has definitely thromosed. Hoping this low stress week also helps the forearm and elbow.
04/29/24 Chest/Biceps/Quads/Rear Delts
Preacher Plate Curl - 135 x 8, 6, 115 x 9, 100 x 10
Hoist Fly - 225 x 9, 8, 205 x 9, 185 x 10
Leg Ext - 150, 165, 180 x 20
Standing FP - 90 x 12, 19, 80 x 12, 9
04/29/24 Chest/Biceps/Quads/Rear Delts
Preacher Plate Curl - 135 x 8, 6, 115 x 9, 100 x 10
Hoist Fly - 225 x 9, 8, 205 x 9, 185 x 10
Leg Ext - 150, 165, 180 x 20
Standing FP - 90 x 12, 19, 80 x 12, 9
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SeeMac
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- Joined: Tue Jan 10, 2023 8:59 am
Re: SeeMac's Log
04/30/24 Home (Back/Triceps)
Chin (5s hold + 10s negative) - 1 x 10 EMOM
Elbow Wrist Curl - 40 x 15 x 2
Band Pressdown - red x 45, 41, 33, 30
OA Hang - 10s x 3
Hammer Rot Press - 5 (index above tape) x 4, 3
BPA - red x F x 2
05/02/24 Chest/Biceps/Quads
Precor Incline Press - 180 x 20, 200 x 17, 13
Standing Hoist Curl - 185 x 13, 205 x 10, 8
Standing FP - 100 x 11, 9, 90 x 11
Leg Ext - 180 x 20, 200 x 23
Elbow Wrist Curl - 55 x 9 x 3
05/03/24 Back/Triceps
EMOM Chin (3s ecc) - bw x 3,3,3,3,3,4,4,3,4,3 (33 total)
EMOM Pullup (3s ecc) - 2,2,3,3,2 (12)
Hammer Rot - 5 (index above) x 6 x 3
Band Pressdown - red x 53, 43, 32
Fat Grip Scap Pullup - 20, 15, 12, 12, 10, 10
BPA - red x F x 1
Tuesday - thursday I ate about 1000 calories per day, mostly protein. Last meal was like 9pm Thursday, and fasted all day friday (yesterday). Planning on going until at least tomorrow (sunday) morning. Have tried 24-36 hour fasts in the past out of curiosity, and always dealt with hypoglycemia at some point, but all is well now. Waist is already down almost a full inch, and morning BW is down about 8ish pounds (weighed about 199 this morning, compared to 207.something last sunday). Obviously a good chunk water weight, but not bad for 4 days of cutting so far. Planning on "cutting" until next weekend. Have a bachelor party on the saturday, so will likely cut until friday night, then refeed over the weekend, then continue the bulk. Wouldn't mind getting to about 195 or so.
Chin (5s hold + 10s negative) - 1 x 10 EMOM
Elbow Wrist Curl - 40 x 15 x 2
Band Pressdown - red x 45, 41, 33, 30
OA Hang - 10s x 3
Hammer Rot Press - 5 (index above tape) x 4, 3
BPA - red x F x 2
05/02/24 Chest/Biceps/Quads
Precor Incline Press - 180 x 20, 200 x 17, 13
Standing Hoist Curl - 185 x 13, 205 x 10, 8
Standing FP - 100 x 11, 9, 90 x 11
Leg Ext - 180 x 20, 200 x 23
Elbow Wrist Curl - 55 x 9 x 3
05/03/24 Back/Triceps
EMOM Chin (3s ecc) - bw x 3,3,3,3,3,4,4,3,4,3 (33 total)
EMOM Pullup (3s ecc) - 2,2,3,3,2 (12)
Hammer Rot - 5 (index above) x 6 x 3
Band Pressdown - red x 53, 43, 32
Fat Grip Scap Pullup - 20, 15, 12, 12, 10, 10
BPA - red x F x 1
Tuesday - thursday I ate about 1000 calories per day, mostly protein. Last meal was like 9pm Thursday, and fasted all day friday (yesterday). Planning on going until at least tomorrow (sunday) morning. Have tried 24-36 hour fasts in the past out of curiosity, and always dealt with hypoglycemia at some point, but all is well now. Waist is already down almost a full inch, and morning BW is down about 8ish pounds (weighed about 199 this morning, compared to 207.something last sunday). Obviously a good chunk water weight, but not bad for 4 days of cutting so far. Planning on "cutting" until next weekend. Have a bachelor party on the saturday, so will likely cut until friday night, then refeed over the weekend, then continue the bulk. Wouldn't mind getting to about 195 or so.
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SeeMac
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Re: SeeMac's Log
05/04/24 Push
OHP - up to 200 x 1 @ 9.5 (PR)
Precor Incline - 230 x 13, 12
Cable Upright Row - 80 x 9
SA Elbow Wrist Curl - 60 x 7, 6, 6
Leg Ext - 225 x 25
Long standing goal of 200 OHP. Truly amazed by this because (1) I haven't eaten in about 44 hours, (2) I've lost almost 9 pounds the past 4ish days, (3) I barely braced because I have a hemmorhoid and (4) I haven't done a standing press in a few months.
Bit of a change of plans with the bulk/cut/life in general. I've been planning on attempting to come off TRT, and was originally planning on finishing out the extended bulk first. However, after doing some reading a lot of folks recommend eating in a surplus during that period, so I am going to cut prior to doing my "PCT". I stopped testosterone (last injection was on thursday), and am waiting 40ish days until running "PCT". Using HCG in the meantime (dr prescribed) to kickstart the old fellas. So probably 35ish days of cutting left. Aim is to get down to a 32ish inch waist. That might be an aggressive goal, given its a hair under 35 inches now, but we'll see.
OHP - up to 200 x 1 @ 9.5 (PR)
Precor Incline - 230 x 13, 12
Cable Upright Row - 80 x 9
SA Elbow Wrist Curl - 60 x 7, 6, 6
Leg Ext - 225 x 25
Long standing goal of 200 OHP. Truly amazed by this because (1) I haven't eaten in about 44 hours, (2) I've lost almost 9 pounds the past 4ish days, (3) I barely braced because I have a hemmorhoid and (4) I haven't done a standing press in a few months.
Bit of a change of plans with the bulk/cut/life in general. I've been planning on attempting to come off TRT, and was originally planning on finishing out the extended bulk first. However, after doing some reading a lot of folks recommend eating in a surplus during that period, so I am going to cut prior to doing my "PCT". I stopped testosterone (last injection was on thursday), and am waiting 40ish days until running "PCT". Using HCG in the meantime (dr prescribed) to kickstart the old fellas. So probably 35ish days of cutting left. Aim is to get down to a 32ish inch waist. That might be an aggressive goal, given its a hair under 35 inches now, but we'll see.
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DanCR
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- Age: 45
Re: SeeMac's Log
Big congratulations - that’s a milestone.SeeMac wrote: ↑Sat May 04, 2024 3:38 pm OHP - up to 200 x 1 @ 9.5 (PR)
…
Long standing goal of 200 OHP. Truly amazed by this because (1) I haven't eaten in about 44 hours, (2) I've lost almost 9 pounds the past 4ish days, (3) I barely braced because I have a hemmorhoid and (4) I haven't done a standing press in a few months.
There’s more than one lesson in all of this.