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Back
Ultra light overall, maintenance and not to failure
Wrists and hands real inflamed today, still. Biceps very tender from previous months of brutality. Despite 4 day break and week off last week.
Leaning out currently so this is all just for some maintenance. My diet right now is basically just skipping meals to lower cals and not concerned too much with carbs or protein. Just keep the calories under maintenance. The muscle will come back fast, as mentioned, when I go into another growth phase (possibly by early next year).
I will also probably stick to mostly machines for back and try to give joints and tendons a rest when possible. Taking extra days off and maybe even training every other week as needed. I dont plan time off however, I go by feel.
The idea is to have my joints and tendons more recovered for the heavier growth phases next year. Right now nothing really matters. Just taking fat burners daily and lower calories. Everything else is unstructured. Next year eating will be consistant and higher calorie, protein for growth.
Basically just been skipping meals. So 100 protein on some days, some days 50 or less. Some days just junk food. Its still lower calorie because there was no real meals. Aslong as daily calories are lower then maintenance then the I will lean out. Giving my body a break from the heavier shit, which includes heavy eating. All my systems are fuckin burnt out right now.
(216 lbs after meal)
:
Dual DB Rows on incline bench (didnt go above warm up weight today, not to failure)
50x50
50x30
50x40 (Tendons acting up in back of hands and wrists mostly)
Some reps held for long period, others just quick. Focusing only on stretch and contraction today
Hammer Strength Iso Low Row
180x30
270x15
360x10
360x12
360x15
Lat Pulldowns with Wide Parallel Grips (medium length bar)
150x15 (long holds)
240x15 (not held but deep contractions)
270x10 (same)
300x9 (same, stack)
300x9 (same)
Dropset (no rest til line)
Long holds at chin level on all of these
240x5
195x5
165x5
-----
Dropset (no rest til line)
Long holds again
225x6
180x5
150x5
-------
Cybex Lat Pull (pin loaded)
190x16 (long holds)
305x12 (regular without long holds)
305x23 (possible PR, ballistic , very fast)
This is basically a rest period for me. Sticking to machines for back should help the wrists and hands heal up somewhat, if not ill incorporate more breaks.
KILL THAT SHITComment
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Attempted chest and delts
Chest still tight as hell, joints all torn up. So later this week will most likely stick with pin loaded machines for chest. Since this is a maintenance phase anyway, leaning out. Joints need some time to heal.
:
(214 lbs after previous nights meals)
Flat Bench press (attempted)
bar x250 +
135x90
135x30
Chest still tight as fuck, in a bad way.
Flat Bench DB Press
75x20 (warm up. Same issues)
Dumbbell Laterals
40x35 (warm)
No rest til line
65x30
55x10
50x5
45x10
35x10
-----------
High Rope Pulls on Cable machine
57 kilograms x20
80 kilograms x15
95 kilos x11
DB laterals
No rest til line
80x12
65x10
55x10
45x10
35x10
----------
No rest til line
90x12
80x10
70x8
-------
No rest til line
75x10
50x20
-----
50x15
KILL SHITComment
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chest and delts
Leaning out and maintenance phase.
Took about 6 days off from training. Joints felt better definately. Especially wrists and hands. Left shoulder with some tightness on the heavier sets but a definate overall improvement.
I was going to take another week off to recover my joints more. I kept the volume low today for a few reasons, and light. To preserve joints and real bad acid in throat towards end. Too many stims and junk food fucking with throat. Wasnt planning to train today. When I take time off the length is never planned. Some junk food but little other food today. And alot of stimulants. Two monster energy drinks, 1 scoop jacked and 2 fat burner pills (160 mg caffiene), and most likely some more caffiene pills later.
Will possibly train the rest of the week as well. Time off is unscheduled but the main goal now is just getting leaner, maintaining what I can and healing joints for the heavier training and growth phases next year:
(215 lbs after some junk food)
Flat Bench Press (3/4 reps til end)
45 x 200 plus (warm)
135x30 (warm)
225x36 (16 from best but joints alot smoother today)
225x13 (slow pause reps)
Incline Hammer Strength Press (constant tension style, not all the way down and just short of lockout til end)
180x40 warm
270x40 (rest pause style)
410x5
Dropset (no rest til line)
360x7
270x7-10
180x10
-------
DB Lateral
40x40
50x25
Dropset (no rest til line)
80x10
70x10
60x10
45x11
40x10
------
KILL SHITComment
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Back and delts
Leaning out phase. Moderate weight. Avoided the heavier free weights today, to let joints heal
:
(215 lbs)
Iso Low Row Hammer Strength
no rest til line
180x50
270x16
360x5
------ warm ups
Db laterals
no rest til line
65x15
55x8
------
Iso low row again
360x20
db laterals
55x15
45x8
(possibly supersetted with the 360x20, cant remember)
Iso Low row again
no rest til line
450x8
360x8
270x8
180x8-10
-------
No rest til line
50x30 (dual db rows on incline bench)
50x10 (db laterals)
--------
No rest til line
50x30 dual db rows
6510 db laterals
45x10 db laterals
-------
Db laterals
no rest til line
60x20
50x10
45x10
---------
Lat Pull downs with medium length curved bar with handles (paralell grip)
No rest til line
210x8 (long holds)
255x5 (regular reps)
---------
300x6 (regular reps)
240x8 (long holds)
DB laterals
45x30
Cybex Lat Pull Machine
190x12 (long holds)
305x25 (fast reps, possible PR)
KILL SHITComment
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Legs
Knees were ok today but still some inflammation , so not the best range on presses.
Still a leaning out maintenance phase, not too much volume:
Leg Extentions
no rest til line
100x100
160x25
-------warm ups----
160x50
no rest til line
220x25
190x25
160x25
----------
No rest til line
160x50
190x20
220x10
-----------
250x20
Lying Leg Curls
no rest til line
90x20
140x10
----------
170x20
210x12 (stack)
No rest til line
210x8
180x5
150x5
-----------
Leg press
400x100
600x100
700x80
800x55
Knees more inflamed by the 800 set
Rotary calve
no rest til line
190x50
230x10
-----------
no rest til line
230x30
190x30
230x10
--------
no rest til line
220x50
190x50
----------
hip adduction
no rest til line
50x50
90x50
130x20
------------
no rest til line
130x30
150x20
170x8
----------
190x15
Hip abduction
no rest til line
50x50
90x15
130x5
----------
no rest til line
130x8
90x10
70x30
----
KILL SHITComment
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Arms
212 lbs after previous nights meals)
Fuck leaning. Hasnt been working out with the missed training sessions, even with lower calories. Just lost some muscle and same bodyfat if not worse. I was on 500-800 mgs caffiene daily but shit was just knocking me out completely. Maybe draining adrenal glands. So stopped that shit. If Im going to be training consistantly than prefer to build.
Will train lighter for a while though to heal up.
BODY TORE UP AS FUCK STILL. FIRST ARM SESSION IN 5 WEEKS AND ARMS STILL HURT LIKE HELL. INSIDE
OF ELBOWS, WRISTS, HANDS, EVERYTHING. EVEN LEFT SHOULDER. KNEES. EVERYTHING IS VERY SORE AND
FEELS EASY TO CRAMP.
Curved bar pressdowns (no rest til line)
kilograms
35x100
35x35 v bar pressdown
------------
V bar pressdowns
35x30
65x20
65x22
80x20
95x10 (joints burning, so not muscle failure on sets today)
Curved bar pressdowns
65x25
95x25
alt db curls
35x15
Curved bar pressdowns
dropset , no rest til line
95x35 80x10
65x10
50x10
--------
alt db curl
35x20
alt db curl (no rest til line)
45x13
40x5
35x5
30x5
35x5
---------
same
30x12
40x5
-----------
same
45x5
30x6
-------
same
45x12
40x4
--------
45x10
30x6
------Comment
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Chest and delts
Super light pump session so joints can heal
(211 lbs after previous nights meals)
Incline Machine Press (pin loaded)
110x45 warm
155x20 warm
215x20
245x23
255x14
No rest til line
255x10
215x8
185x8
150x8
125x8
---------
Seated machine fly
Mostly slow with holds
no rest til line
150x30 (regular to warm up)
220x8 (holds for the rest of the sets)
300x4
-------
No rest til line
300x9
255x5
255x5
180x5
150x5
-------
300x5
300x5 (shortly after)
No rest til line
300x5
255x5
225x5
180x5
----------
Db laterals
no rest til line
35x30
45x10
------
same
45x25
35x12
--------
Same
65x15
55x15
45x8-15
35x8-12
------
same
65x15
35x10
-----
Same
65x20
55x10
45x10
35x10
-------
same
40x25
55x5-8
45x8
-----Comment
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Legs
Very light and low volume maintenance. Still alot of joint inflammation
(212 lbs after meal)
Leg extentions
no rest til line
100x100
140x50
----------
same
160x50
205x20
-------
same
220x50
190x20
160x20
------
Lying leg curl
no rest til line
95x25
140x10
--------
170x12
no rest til line
200x10
170x5
140x5
------------
210x8
Leg press
400x100
600x100
700x60 (knees flaring up)
KILL SHITComment
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Back and delts
More light maintenance work. To rebuild some lost size. Bodyweight starting to come back up slightly
Started with pullovers to minimise wrist use for the bulk of the back session and heal shit up.
Got a real good pump on the pullovers, and by the end of using that machine lats were pumped enough to scrape the tricep rests and cause some friction. Back size is down a little but should return quickly.
(216 lbs after previous nights meals)
Hammer Strength Plate Loaded Pull Over
No rest til line
135x30
180x15
270x5
--------
DB laterals
No rest til line
45x35
50x10
-------
315x7 (pullovers again)
Db laterals
50x25
Pullovers again
No rest til line
315x6
270x12
225x15
180x20
135x15
then
135x15 very shortly after
---------
My counting may be off on some of those sets as it was difficult to keep track.
Db laterals
50x25
Db laterals
no rest til line
50x25
50x10 (dual dumbbell row on incline bench)
------
Db laterals
no rest til line
60x10
50x10
45x10
-------
Dual DB rows on incline bench
50x25
Cybex Lat Pull Machine (inner handles, palms facing)
150x15 (long holds)
250x15 (same)
305x20 (fast reps , very few holds)
No rest til line
305x5 (long holds)
260x5 (same)
220x5 (same)
180x5 (same)
140x5 (same)
305x2 (fast reps)
--------
Lat Pulldowns with medium curved bar (palms facing)
150x10 (holds)
195x6 (holds)
195x8 (regular)
Mostly to stretch and contract
Standing Pullovers on cable apparatus, Long bar
Weight listed in Kilograms for this machine
50x15
72x10
95x7
65x8
Db laterals
35x30
No rest til line
50x25
45x8
30x10
----------
50x20
Very light but good pump overall
KILL SHITComment
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Chest and delts
Some more light pump style training
(215 lbs after previous nights meals)
Incline Dumbbell Presses
No rest til line
50x97 (PR)
50x25 DB laterals
60x8-10 db laterals
40x12 db laterals
--------
Db laterals
35x15
Incline DB Presses
No rest til line
80x35
65x10 db laterals
45x10 db laterals
----------
Incline db presses
no rest til line
90x20
55x15 db laterals
-----------
Incline Db press
no rest til line
70x35
50x15 db laterals
-----------
Incline Press Machine (pin loaded)
no rest til line
160x30
255x6
--------
No rest til line
255x17
220x8
180x8
150x8-10
120x10
---------
DB laterals
50x15
Dual Axis Chest press (pin loaded)
170x15
210x10
DB laterals
no rest til line
60x25
50x10
40x10
---------
Seated Machine Flies (seat about mid range today, not low)
150x30 warm
300x19
325x13
325x4 (long holds)
345x15 (45 lb plate pinned to stack. Possible PR. Rest pause style after the first 11 reps)
No rest til line
Long holds on all these sets
300x5
255x5
220x5
195x5
165x5
120x10
----------
Db laterals
45x25
KILL SHITComment
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Triceps
Arms still torn up. Only one bar available today. Just a few sets.
(214 lbs after meal)
V bar pressdowns
Kilograms
no rest til line
35x100
65x20
95x5
-------
same
95x25
65x15
50x15
----
same
95x30
65x15
50x15
---------Comment
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Back and delts
Very light maintenance session:
(213 lbs before meals)
Hammerstrength lat Pullover (plate loaded)
no rest til line
180x30
270x11
315x3
into
db laterals
45x25
55x8-10
--------
Same
315x9
270x7
225x7
180x7
135x7-10
db laterals
60x20
45x8-10
--------
Same
315x6
270x6
225x6
180x10
into
db laterals
60x8
45x10
------------
Dual Dumbbell rows on incline bench
no rest til line
60x20 (holds)
50x12 (db laterals)
-------
same
60x25 (rows, holds)
45x12 (db laterals)
--------
Same
60x20 (rows, holds)
55x12 (db laterals)
----------
Medium Length Curved bar with Low cable rows (parallel grip)
165x15
225x10
250x8
Diverging Lat pulldown (pin loaded)
160x8
Fixed lat Pulldown (pin loaded)
160x8
225x6
Db laterals
no rest til line
45x20
60x10
----------
Db laterals
no rest til line
70x15
60x10
45x8-10
------
KILL SHITComment
Comment