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This was today, middle of week 10 in my cycle. I can't really see much difference (which is why I hate pictures), but in reality everything is bigger. I've had to go up a shirt size because they were tight around the shoulders. Weight this morning was 224.
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The week before I started my cycle (12-24-23) my lifting numbers were:
Squat 195 for 8,7, 7
Bench 195 for 6,4,4
Overhead press 120 for 7, 4, 4
Dip 10 lbs added for 14, 7, 6
Deadlift 195 for 13, 10, 8
Pullup bw for 6,4, 3
Made some modifications to my program, including schedule. My current program is:
Sun-day
Bench did a 235 single, then 210 for 6,6,8. Dropped to 195 and did 10, 8, 6.
Dips, 70lbs added for 3 sets of 6. Dropped to 45lbs for 10, 7, 6.
Dumbell overhead press 45 for 10, 10, 13. Dropped to 40 and did 5 rest pause sets to failure.
Lateral raise 20lbs for 10, 10, 13. Dropped to 17.5 and did 5 rest pause sets to failure.
Decline situps with 45lb dumbell for 6, 6, 9. Then 35lb rest pause to failure.
Monday
Squat. Did a 275 single, then 230 for 6, 6, 8.
Rdl 225 for 6, 6, 8. Then 205 rest pause.
Upright row 95 for 10, 10, 12. Then 85 rest pause to failure.
Pullup with 45lb 2, 25lbs 2x3, bw for 8, 6, 5.
Tuesday deep stretch full body.
Wednesday
Overhead press 150 for 6, 4, 2. 135 for 5, 5, 3.
Dips 75lbs added for 6, 6, 8. 45lbs for 10, 10, 9.
Incline dumbbell bench 65 for 6, 6, 11. 55 for 10, 10, 14. Too light.
Lateral Raise 25lb for 6, 6, 9. 20lb for 10, 10, 13.
Thursday.
Deadlift. Did a 325 single, then 275 for 3x6.
Squat did a 290 single then 235 for 6, 6, 4.
Upright row 110 for 6, 6, 8. 95 rest pause to failure.
Chinup 45lb added for 3x3 then bw for 6.
Friday deep full body stretch
Saturday complete rest.
Squat 195 for 8,7, 7
Bench 195 for 6,4,4
Overhead press 120 for 7, 4, 4
Dip 10 lbs added for 14, 7, 6
Deadlift 195 for 13, 10, 8
Pullup bw for 6,4, 3
Made some modifications to my program, including schedule. My current program is:
Sun-day
Bench did a 235 single, then 210 for 6,6,8. Dropped to 195 and did 10, 8, 6.
Dips, 70lbs added for 3 sets of 6. Dropped to 45lbs for 10, 7, 6.
Dumbell overhead press 45 for 10, 10, 13. Dropped to 40 and did 5 rest pause sets to failure.
Lateral raise 20lbs for 10, 10, 13. Dropped to 17.5 and did 5 rest pause sets to failure.
Decline situps with 45lb dumbell for 6, 6, 9. Then 35lb rest pause to failure.
Monday
Squat. Did a 275 single, then 230 for 6, 6, 8.
Rdl 225 for 6, 6, 8. Then 205 rest pause.
Upright row 95 for 10, 10, 12. Then 85 rest pause to failure.
Pullup with 45lb 2, 25lbs 2x3, bw for 8, 6, 5.
Tuesday deep stretch full body.
Wednesday
Overhead press 150 for 6, 4, 2. 135 for 5, 5, 3.
Dips 75lbs added for 6, 6, 8. 45lbs for 10, 10, 9.
Incline dumbbell bench 65 for 6, 6, 11. 55 for 10, 10, 14. Too light.
Lateral Raise 25lb for 6, 6, 9. 20lb for 10, 10, 13.
Thursday.
Deadlift. Did a 325 single, then 275 for 3x6.
Squat did a 290 single then 235 for 6, 6, 4.
Upright row 110 for 6, 6, 8. 95 rest pause to failure.
Chinup 45lb added for 3x3 then bw for 6.
Friday deep full body stretch
Saturday complete rest.
@Krazyhoss before after looks great, you're making gains
good lifting day but id like see cardio in there
waiting on food log
I had cardio in. Sun-day and Wednesday- kettlebell/burpee circuit. 10 kb snatches each arm with 35lb kb, 10 burpees, 10 swings with 50lb kb, repeat 5x. Then 5 minutes on the heavy bag. Finish with 30 minutes on the treadmill, keeping heart rate around 120-130.
Monday, Thursday- stair stepper, target heart rate around 150 for 30 minutes.
Had to remove about 2 weeks ago due to schedule changes. Need to find a way to add it back in.
Mon
@Krazyhoss its crucial you add cardio in there, walking not just training via exercise, walking up hill start there
bro don't care what anyone says you got some good size on you I like your look
you definitely are leaner than you were originally
I think that you're going to do well on this log I got a good feeling about you
APPROVED LOG
Martial arts is tuff to learn but it is an amazing art..........
