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Messages - Dreyth

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1156
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 03, 2015, 04:39:29 pm »
Week 40
Quote
Saturday - 01/03/14
194.6lbs | 15.1% bf | 61.8% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 3min rests.
135 x 8                         >> Still figuring out the weights to use here.
135 x 5                         >> I'll do 3x3 at 345lbs next time. 315 back up set, aiming for 8 reps.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
355 x 3  PR
345 x 3
315 x 6

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 13 PR
+270lbs x 11 PR
+270lbs x 10 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 1
225 x 1
200 x 10
200 x 9 PR
200 x 5

Incline DB Bench Press
65's x 7                       >> 60sec rests.
65's x 5

I might stop the cut at 192 actually.... actually it depends on when i start losing strength. It's just that i realized 190 today is not the same as 190 last year; i have more muscle on me now. 190 last year coulda put me at 10% bf, but it will put me at 9% or something this year.

Plan is to do very short cut/bulk cycles from 190-196 or something. Once I hit 190 and start lean bulking, i'll shoot up to like 193 quick just from the glycogen. Then 3lbs of "actual" weight gain to 196 and I'll cut down again. I hate long cuts, this will avoid that.

Also, this video is great:

<a href="http://www.youtube.com/watch?v=GIX-RyorgkQ" target="_blank">http://www.youtube.com/watch?v=GIX-RyorgkQ</a>

Pretty knowledgeable guy. He makes some EXCELLENT points I never thought of before. Next workout I'll write em out here and remember them.

1157
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 03, 2015, 04:36:13 pm »
Quote from: Eric on January 03, 2015, 01:01:57 pm
Jesus dreyth you're making me feel like a pussy, i have like 100lbs on you and our lifts are pretty close.  If you can, try to stay around 190-200, my biggest regret was falling into the i gotta get heavier to get stronger mentality when i was at my strongest at 210 lbs.   Keep up the good progress.

haha thanks man! Yea i went up to 200lbs and i cut down to about 193. i was 194 this morning. I'm looking to get to 190. I really dont want to go above 200lbs, not to mention clothes wont fit!

190-200 is my exact target range!

1158
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 02, 2015, 03:54:36 pm »
Quote from: Raptor on January 02, 2015, 03:49:53 pm
I like Vanilla, except for in sex.

 :highfive:

1159
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 02, 2015, 11:00:31 am »
^^ Optimum Nutrition's extreme chocolate milk flavor... blended with peanut butter.... omfg so good

its the best chocolate flavor they have for sure. double rich chocolate doesnt come close. chocolate malt is pretty good though.

1160
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 02, 2015, 09:45:09 am »
Week 40
Quote
Thursday - 01/01/14
193.0lbs | 14.8% bf | 62.0% H2O

-= Workout Log =-

Deadlift
155 x 5                     >> Well... I got 425x1 pretty easily and 385x5 last time....
205 x 5                     >> This is what happens when I miss a single deadlift session.
245 x 3                     >> I'll get it back quick though. I'm going to add back up reps, and also add a light day on Sundays.
245 x 1                     >> Considering I've never deadlifted twice a week before in my life, I'll get it back really fast and then some.
295 x 1
335 x 1
385 x 1
425 x 0
385 x 3
335 x 2
335 x 1

Pull ups
BW x 5                       >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6
+50lbs x 5 PR
BW x 8 PR
BW x 5 PR
BW x 9 PR

Super Strict Lateral Raises
30's x 3                          >> 60sec rests.
35's x 2
40's x 1
30's x 12
30's x 10
30's x 8

Seated Cable Rows
140 x 5                     >> 60sec rests.
165 x 12            >> Tied my PR. I'm sure I'll PR next time.
165 x 12
165 x 10

Standing Cable Crunches
75 x 15 PR                              >> 60sec rests.
85 x 15 PR                              >> I may like these better than ab wheel rolllouts...
85 x 12 PR

193 morning weight... I'm looking pretty damn cut. Aiming for 190, then I'd like to maintain that for a good month or so before I let myself fluctuate between 195 and 190.

Also, it's new years, so I won't be having any sugary drinks until the summer. Absolutely not a single sip of anything other than water and milk. And maybe sugar free redbull at times.

1161
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: December 31, 2014, 04:31:04 pm »
^^ that vid is gold

1162
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 31, 2014, 01:02:32 pm »
good news, gym will be open tomorrow. i dont have to deadlift today.

1163
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 31, 2014, 11:37:25 am »
Quote from: LBSS on December 31, 2014, 11:18:48 am
so, uh...rest longer?

My workouts take long enough already!
Whether I rest 2min or 4min... as long as i improve every week i'm ok with it

1164
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 31, 2014, 10:00:05 am »
Week 40
Quote
Tuesday - 12/30/14
195.4lbs | 15.2% bf | 61.7% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 8                         >> Damn... I feel like I have 355x5 in me. Wtf?
135 x 5                         >> These 8 reps are killing me. I have no tolerance for high reps and short rests AT ALL.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3 PR
315 x 8 PR
315 x 5
315 x 3

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 12
+270lbs x 10
+270lbs x 8

Bench Press
45 x 15                     >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 1
225 x 1
200 x 10
200 x 8
200 x 6

Incline DB Bench Press
65's x 4                       >> 60sec rests.
65's x 4                       >> Yeah I'm going to have to drop to 60's since the high rep benches take a lot out of me.

1165
Bios / Re: Animals
« on: December 30, 2014, 02:31:06 pm »
Quote from: Raptor on December 22, 2014, 07:54:13 pm
In Romanian, the nouns have gender, but also there's a bearess and a bear, a lioness and a lion etc.

interesting... so is there a preferred gender for an animal? in albanian cat is "mac," which is a masculine noun. male cats are also called mac, of course. but female cats are called "dac" though.
same for you guys?

1166
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 29, 2014, 06:21:07 pm »
Skipped yesterday's workout. This will mark the end of my de-load. Thursday is new year's though, gym will be closed...but I can't miss another deadlift workout... I'll move it to wednesday. Yea I'm squatting on tuesday but what can i do?

Squat workouts will be changed to what I mentioned earlier:

Quote
wave 1:
tue - squat 3, 8, 8, 8
sat - squat 6, 6, 6 (@ -5lbs of current PR)

wave 2:
tue - squat 3, 3, 3, 8
sat - squat 6, 6, 6 (@ current PR)

wave 3:
tue - squat 3
thu - squat 1
sat - squat 6, 6, 6 (@ +5lbs current PR)

Benching will be changed to 3x10, twice a week. Time to try something new again. If even this stalls for a month, I'll try paused reps.

Deadlifts seem to still be going up. Maybe I lost a bit of strength in them since I missed my last deadlift workout (and only deadlift once a week). That means when I deadlift on wednesday it'll be 13 days since i've deadlifted, plus i'll be beat up from the squats the day before.

1167
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 28, 2014, 12:10:34 am »
Week 39
Quote
Saturday - 12/27/14
195.2lbs | 15.2% bf | 61.7% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5                         >> Added a set of 135x8 since I was so stiff. Made a HUGE difference.
185 x 5                         >> Stopped at two sets. Time to change up my routine.
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
335 x 6 PR
335 x 3 PR

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3                                 >> Form is stricter yet again. This was tough.
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 10
+270lbs x 10
+270lbs x 8

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> This was extremely difficult. I don't know what's going on. My bench has been stalling for over 4 months now.
135 x 5                     >> Clearly this isn't working, even after de-loading my bench.
155 x 3                     >> Switching to a high-rep routine starting next week.
195 x 1
225 x 1
235 x 3
235 x 3

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

1168
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 26, 2014, 09:13:33 pm »
Week 39
Quote
Friday - 12/26/14

-= Workout Log =-

Pull ups
BW x 5                       >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6
+50lbs x 4
BW x 8 PR
BW x 5 PR
BW x 8 PR

Seated Cable Rows
140 x 5                     >> 60sec rests.
165 x 12                  >> Funny I'm stalling on 3x12 but not 2x12 on the other day of the week where I use heavier weight too.
165 x 12
165 x 8

Gym was closed yesterday, so I had to workout today. Didn't deadlift or do abs because I have to squat tomorrow.
Didn't do shoulders because I have to bench tomorrow.

In the end, this acts like a nice little de-load.

Forgot to weigh myself this morning, but I was 193 at the gym!

1169
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 24, 2014, 09:44:07 am »
Week 39
Quote
Tuesday - 12/23/14
196.0lbs | 15.4% bf | 61.6% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5                         >> Third set was extremely difficult. The normal me would have racked it after 4 and saved it for the next workout.
185 x 5                         >> I was determined to hit this so I can move up to a more even 335lbs next workout!
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
330 x 6
330 x 6
330 x 6 PR

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3                                 >> Went down a bit but form is getting stricter so that's fine.
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 10
+270lbs x 8
+270lbs x 8

Bench Press
45 x 15                     >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 1
225 x 1
235 x 3
235 x 3
235 x 3
235 x 3 PR
200 x 10 PR

Incline DB Bench Press
65's x 6                       >> 60sec rests.
65's x 5

Weight was high today due to eating a crapton of carbs and sodium the previous day. It'll drop again to ~194 by next workout I'm sure.

Also, I think it's time my linear progressions on the squat comes to an end. I'll attempt 3x6 with 335lbs next workout and see how many I get. I've been moving up 5lbs every 3 workouts lately and I squat twice a week. So that's pretty fast. I usually get 6,5,3 then 6,6,4 then 6,6,6. I should change the scheme up and aim for a 5lb PR on 3x6 every 3 weeks maybe. Still squatting 2x per week (mostly):

wave 1:
tue - squat 3, 8, 8, 8
sat - squat 6, 6, 6 (@ -5lbs of current PR)

wave 2:
tue - squat 3, 3, 3, 8
sat - squat 6, 6, 6 (@ current PR)

wave 3:
tue - squat 3
thu - squat 1
sat - squat 6, 6, 6 (@ +5lbs current PR)

Of course a PR in either workout of each wave is fine. A little variety will be helpful because if I don't PR in one thing, maybe I'll still PR in another and that will keep me motivated.
A little mini de-load before the PR attempt is a nice refresher. I added a middle light day of squatting in that third wave because I know how my body reacts to TOO much of a deload. Well, every week I'll be attempting a PR actually, but I care more about the 3x6 PR.

1170
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 22, 2014, 12:46:25 am »
Week 38
Quote
Sunday - 12/21/14
193.6lbs | 14.8% bf | 63.0% H2O

-= Workout Log =-

Pendlay Rows
45 x 10                              >> 2min rests.
95 x 5
135 x 5
155 x 3
205 x 2
245 x 1
275 x 1
255 x 6
255 x 6
255 x 6

Seated Cable Rows
175 x 12                          >> 90sec rests.
175 x 8                            >> Fuck. These went down.

Pull ups (de-load)
BW x 5                    >> 60sec rests, but 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10

Super Strict Lateral Raises
30's x 3                          >> 60sec rests.
35's x 2
40's x 1
30's x 12
30's x 11 PR
30's x 7

Hanging Leg Raise Plus
10                                      >> 60sec rests.
10                                      >> This "Plus" version I'm doing just means I'm going way up and inverting myself a bit.
6                                        >> Hits the actual rectus abdominis a ton and not just the hip flexors.

My weight is under 194lbs now. Also my bf is under 15%. Weird how my water weight is now apparently 63% of my weight. Never been that high before.

My strength took a little dip. It may be just because of less glycogen in my system. Whatever it is, if it becomes a trend, I have to stop cutting.
We'll see how it plays out over next week (probably some de-load days in there as well).

From my years of weightlifting experience, I know what de-loads DON'T work for me, and I know which kinds kinda do work. If I lower the weight, it sucks. If I skip a day or two completely, it fucking sucks. I lose strength doing that (exception, I lift 4x a week so two days in a row, if I skip that second day where I'm not doing a major life like bench/squat/deadlift then my strength goes up a bit from the recovery). what also works for me is just shifting all my workouts back by a day. So i'm not skipping a day completely, but pausing my lifting for an extra day. Those seem to work best. What seems to work only okay is when I keep the same weight but just lower either the reps or sets.

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