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Could barely eat yesterday. No appetite from being sick. I did get a ton of sleep though and I feel soooo much better today.

I weighed 187.2lbs this morning and that was before even taking my morning shit. So probably 186. I can't remember the last time I was this light. I'm going to force feed myself today.

Week 45

Sunday - 02/08/14
189.6lbs | 14.1% bf | 62.6%


-= Workout Log =-

Squat
135 x 8                       >> 2min rests.
135 x 8                       >> The 365x3 was shaky. Took tons of grunting to get it out.
135 x 5                       >> The back up sets felt soooooo solid. Nice to PR in squats again finally!
185 x 5                       >> I noticed that my squats actually work my calves a lot!
185 x 5
225 x 3
275 x 2
315 x 1
365 x 3
315 x 8
315 x 4 PR
315 x 3 PR

Deadlift
225 x 3                           >> Okay I have to figure something out here.
275 x 2
335 x 1
385 x 0

Back Extensions
BW x 5                                >> 60sec rests.
45 x 12                       >> Damn this hits my p-chain harder than deadlifts ever do anymore.
45 x 12
45 x 8

Calf Raises
+90lbs x 5                           >> 60sec rests.
+180lbs x 3                         >> I'll only be doing three sets of these. Squats already work them a good amount.
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 8

Hanging Leg Raises
10                              >> 60sec rests.
7                                >> Didn't feel like killing myself.

Feeling great today!!! Been taking 15g creatine a day and got plenty of sleep after my crazy 24 out of 28 hour work shift. No longer cutting either, so that's nice. Upping the protein intake tomorrow.

This is the first workout in months where I feel refreshed afterward. I'm glad I stopped the ab work short so I don't feel the stress levels going up. I notice that when I dread finishing the workout, I feel more stressed (like right there at the gym) and I can't bear to listen to music on my headphones anymore. I get more irritable. Pretty sure that's a sign of cortisol levels rising.

I have to figure something out with my deadlifts. I'm too dead to do them straight after squats. Right now I'm doing an upper/lower split... but I wonder if I put bench presses in between squats and deads so I have more time after squats to recover... and then just move my abs to my upper body day? Alternatively I could just wait like 15min after squats to deadlift but I don't want my workouts taking so long.

I'll see how the next few workouts go and then I'll make a decision.

Week 45

Thursday - 02/06/14

-= Workout Log =-

Deadlift
135 x 5
185 x 5
225 x 3
275 x 2
315 x 1
365 x 1
405 x 1

Pull ups
BW x 5
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 6
+55lbs x 3

Bench Press
45 x 15                              >> 2min rests.
95 x 8                                 >> These went up a bit so that's nice.
135 x 5
185 x 3
225 x 1
200 x 10
200 x 7
200 x 7
200 x 6

Seated Cable Rows
140 x 5                             >> 60sec rests.
165 x 12
165 x 12
165 x 8

Lateral Raises
30's x 3                      >> 60sec rests.
35's x 3
40's x 1
35's x 12

Transitioning into an upper/lower split.

Today (Friday) I work 9:30am - 6:30pm. Then I work a double doorman shift, from 11:00pm to 3:00pm into Saturday afternoon. I may be lucky to get 2 hours of sleep in between.
I'll be dead Saturday. So if I lift saturday, it'll be a light upper body day. But I'm planning on lifting lower body on Sunday. I don't need this second job at all but I'm kind of addicted to paychecks.

Anyway, pretty sure this is the best my physique has looked in its life. But I feel like I'm losing my sex drive again. I don't have that giant appetite like I used to either (my appetite and sex drive seem to go hand in hand). I really don't hope I get the problem that I had last year!!!

But I also haven't been getting good sleep at all. So that's partially to blame. Time to up the protein intake, the creatine intake (been getting like 15g/week lately), and the amount of sleep I get.

Quote from: Dreyth on February 03, 2015, 03:50:13 pm

Going to have to figure out how to change my squats and deads though.

end of caloric restriction = MOAR VOLUME.

Thinking of this:

Lower A
Squat - 3 3 3 10
Deadlift 1x5
Back Extensions 3x12
Calf Raises 5x8-15

Lower B
Squat 3 8 8 8
Deadlift  1x5
Back Extensions 3x12
Calf Raises 5x8-15

Of course my deadlift will suffer from doing them after tough squats... but I'll be deadlifting twice a week this time around. So that should make up for it. Doing lower body only twice a week will leave a day in between for lots of jump practice.

Havent hit my hammies hard in months. Still didnt find a substitute for leg curls or back extensions but I'll have to figure that out.

Havent lifted since Thursday. Skipped my deadlift day.

Muscles are recovered, but I've been sleeping like complete crap. I'll still test out some jumps today though and see what happens.

I'm switching to full body workouts today.

Damn T. Rex arms

I'm 6' with an 7'11/8' reach lol.

t rex arms, and i still cant bench for shit


 

Week 44

Thursday - 01/29/14
190.2lbs | 14.5% bf | 62.5% H20

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 8                         >> Back up sets will be 3x5, 3x6, 3x7, then 3x8.
135 x 5                         >> I prefer steady improvements rather than aiming for as many reps as possible and getting 8,5,2 or something.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 3
315 x 5
315 x 5
315 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 5
+270lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 10
+270lbs x 10
+270lbs x 10

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Damn I dropped a lot.
135 x 5                     >> I'm aiming for 3x10. I've decided to keep doing sets till I hit 30 reps total.
155 x 3
195 x 1
235 x 1
200 x 10
200 x 7
200 x 6
200 x 4
200 x 2

Incline DB Press
65's x 12                     >> 60sec rests.
65's x 6

Standing Ab Crunches
90 x 15 PR
90 x 12 PR
90 x 10 PR

Did some jumping beforehand. Didn't get as high as I wanted off run ups to be honest. Almost two-hand tomahawked a women's ball though. I got high enough for it but kept missing.

As for standing jumps... I can touch the rim with two hands. With one hand, I surprised myself and got the bottom of my palm on the rim. After two weeks of practicing standing jumps, I should really be able to get my wrist to the rim.

This calculator http://www.higher-faster-sports.com/verticaljumpcalculator.html (405max, 190bw) puts my standing vert at >35" and I'm nowhere near that. I have shitty movement efficiency. I have barely jumped in the past year. But that's good -- it means I can potentially jump much higher with practice! On top of that I was pretty bad with my arm swings and stuff.

I think I hit a 30" standing vert today. I need to measure my reach accurately though.

On another note, I finished my cut. I'm at 190lbs. I will probably bounce between 189-193 though. I know that going to maintenance cals right now will immediately bump me up to 193 or so from the water weight and glycogen storage. I would like to stay at ~190 for a good two months or so at this point. I want to regain the little strength I've lost in the last two months.