Chicken leg’s lifting Diary

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Morning BW: 176

Did some back n bi’s today, just trying to at least do as much weight / reps as last time

Pull-down machine
230x13
240x10
230x10

Cable rows single arm
210x16
250x14
250x8

DB Seated supinated curls
40x9
40x10
40x10 - did these standing, weirdly it felt harder I took a 10s pause at rep 6 or 7

Cable Hammer curls - I got under the right lighting for these and my arms looked absolutely massive, delts were popping out too, however it was clear rear delts are a weak point right now, I’ve got put some extra sets in on those
88x14
99x 12
99x14

Barbell shrugs
155x6-12 3 sets - these bothered my shoulder a little bit so I went light, may not do these in the future

DB RDF’s - even though my rear delt hasn’t been bothering me I still went light since my shoulders have had so many issues recently
15x18
15x20
20x12
20x10
 
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Day 6 of mini-cut

Morning BW: 176

my gym was closed when I was going to go so I went to an EOS fitness, man this shit reminded me of how much I hate these massive chain gyms. I got a 7 day pass but I walk in and they say I have to consult with a salesman before I can activate it and there were none there. So I had to pay $20 for a day pass, fuck this chain, shit machines too

I moved to a massive city because of the cooler things here but I’ve been to 15+ gyms and none come close to the one I went to in my hometown, weird how that works

Since I was at a diff gym today and was using machines for chest I didn’t get a chance to double check my form w a video. Still followed the ques and I think I had it down to a T for each set

Chest, tri’s, delts

Incline Hammer strength
1.25pps x 15
2pps x 12
2.10pps x 10

Fly machine
110x8-12 3 sets

Single arm Tricep ext
22x12-16 3 sets

Standing Lateral raises - went super light again
17’s x 18
20’s x 16
20’s x 15

Single arm cross body extensions
22x8-14 3 sets

DB front raises - doing some light weight on these to hopefully help rehab them
20’s x 12 3 sets
 
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Morning BW: 175.6

hit some legs today

Hamstring curl - got assisted reps since I feel like I get a lot more out of the eccentric on these
99x14
121x9 +2 assisted
110x 5 +7 assisted
99x6 +4 assisted
77x8 + 4 assisted

Leg press
5pps x 18
6pps x 7

Split squats single DB
100 x 13 R - 12 L
Was going to do a second set but I am extremely nauseous so I’m going to see if I can manage some calf raises before heading out - that set with 100 fucked me up
 
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morning BW: 174.8

Back n bi’s
Pull-down machine
230x13
240x10
230x10

Cable rows single arm
210x16
250x9
230x10

DB standing supinated curls
40x11? - I can’t count this high on alternating movements, could’ve been anywhere from 8-14
45x8 - 2-3 hammer reps after
45x 4 drop 40x8 w pause

Cable Hammer curls
99x15
110x8 pause 4
99x10 drop 88x4

Barbell shrugs
155x6-12 2 sets

DB RDF’s - did 4 sets with 15-20 for 10-20 reps - I’m going to go back to cables for these next time
 
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Morning BW: 175.2

Chest, tri, lateral delts

Incline DB press
80x15
90x7

Cable flys
140x14
120x15 - pause at 12
120x13

Tricep ext straight bar
130x17
140x11
120x12

Lateral raise machine - staying low weight high rep
50x17
50x15
50x10
 
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Morning BW: 175.2

Chest, tri, lateral delts

Incline DB press
80x15
90x7

Cable flys
140x14
120x15 - pause at 12
120x13

Tricep ext straight bar
130x17
140x11
120x12

Lateral raise machine - staying low weight high rep
50x17
50x15
50x10
Why low weight high rep for lateral raise machine?

On all of your exercises, warmup to your working weight - cable flys as example - working weight is 140. Do to failure (the last 2-3 reps should contort your face). Then rest for 2-3 mins. Keep the weight the SAME (i.e. don't drop it down to 120 lbs). Do another set to failure with 140 lbs. That should be it. But if you are feeling it, do one dropset with 120 lbs.

Failure is task failure. Do it until the muscle can't or your form starts to get dangerous. Its ok to cheat a little but don't twist yourself into a position where you injure something.
 
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Why low weight high rep for lateral raise machine?

On all of your exercises, warmup to your working weight - cable flys as example - working weight is 140. Do to failure (the last 2-3 reps should contort your face). Then rest for 2-3 mins. Keep the weight the SAME (i.e. don't drop it down to 120 lbs). Do another set to failure with 140 lbs. That should be it. But if you are feeling it, do one dropset with 120 lbs.

Failure is task failure. Do it until the muscle can't or your form starts to get dangerous. Its ok to cheat a little but don't twist yourself into a position where you injure something.
For the lateral raise I’ve just recently started hitting them again after doing the low weight for stimulus to help heal them after my injury. So I’m still with low weight (50 on this machine is like 15-20lb DB’s) and I’m trying to go up gradually based off any potential pain I get after the workout, sometimes I don’t feel it until the next day

I don’t track my warmup sets in here, but if that’s something y’all would like to see I can add it in. I usually do 1-3 build up sets depending on which movement it is. I agree with everything you said, I do tend to do a lower set on my last one, but I can swap that out for an occasional drop set or staying at the same weight. If it’s something like DB incline and I just get 7 with 90’s like I did today and I was going to do another would you opt for 90’s again or to drop down? Usually I’d drop in that scenario but I’m interested in how you’d approach it. I usually don’t go to where I’m getting dangerous form, that ends bad for me ahha

Thanks for the input BBBG
 
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If it’s something like DB incline and I just get 7 with 90’s like I did today and I was going to do another would you opt for 90’s again or to drop down? Usually I’d drop in that scenario but I’m interested in how you’d approach it. I usually don’t go to where I’m getting dangerous form, that ends bad for me ahha
Were you able to get 10-12 with 85s? If not, then you should still have been using 85s.

The point really is that you NEED progressive overload. 1 rep more or add’l weight. Otherwise there’s no stimulus for muscle growth. That’s the fundamental of everything else we do.
 
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Were you able to get 10-12 with 85s? If not, then you should still have been using 85s.

The point really is that you NEED progressive overload. 1 rep more or add’l weight. Otherwise there’s no stimulus for muscle growth. That’s the fundamental of everything else we do.
I see what you mean, after how good my 80 set felt I thought the 90’s would’ve been in the 8-12 range but I missed the mark on that one. Since I did my last chest day at another gym I didn’t have a baseline for this workout and thought the 80’s would’ve been tougher since I’ve been cutting down the last couple weeks. I’m still a bit shocked I only got 7 with 90’s, if I don’t think I can hit 8 I’ll grab the lower weight next time. Thanks for the help
 
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Morning BW: 176

To better keep track of my progressive overload I’m putting some metrics next to each set, don’t mind those it’s just how I track it in my notes app

Hamstring curl -
110x13 (+11, -1)
121x7 (same w/o assist)
110x 8 (+3 reps)
99x9 (+4 reps)
88x7 (+11, -1)

Leg press
6pps x 12 (+1, -6)
7pps x 10 - 2 assisted (+1)

Was cut short after waiting 30minutes for the leg press to open up so I skipped over leg extensions and just did an all out set of split squats with a 90

Calf raises
2p x 13
2p x 12
2p x 10
 
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Back n bi’s today

Back n bi’s
Pull-down machine
240x13 (+10)
240x10 - same
240x9 (+10, -1)

Cable rows single arm
230x 16 (+20)
250x12 (+3 reps)
270x12 took pause at 7 (+weight& reps)


Cable RDF’s
40x 18
50 x 11
40x 12 x 2

DB standing supinated curls
40x 12 (+1)
45x7 (-1)
40x8

Cable Hammer curls - skipped today was taken
99x15
110x8 pause 4
99x10 drop 88x4
 
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Chest day fuck yeah

Morning BW: 175.2

Incline DB press
85x12 (+5, -3)
85x8 (-5, +1)

Cable flys - had to skip these today, some old dude was doing a superset with chest flys, hack squat, hip thrusts, and cable rows and he wasn’t keen on letting me work in on the flys (our only fly machine). He’s been there for over an hour now I’m going to swap this one
140x14
120x15 - pause at 12
120x13


Incline smith
135x12
155x8

Last 2 movements were also taken so I did alternatives, not going to track them since I’ll be using the normals next time

Tricep ext straight bar
Lateral raise machine - staying low weight high rep
 
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BP: 107/57

Hadn’t tracked the last few days on here, been pretty busy, but had a leg day that was brutal yesterday, got a bloody nose at the end. Don’t think it was BP related, I sometimes get them when it switches to being cold and dry

Back n bi’s
Pull-down machine
240x13 (same)
240x11 (+1)
240x9 (same)

Cable rows single arm - on diff cable today
130x10
110x10

Smith machine high rows (adding 2 sets of these as my increase in back volume and taking away 1 set of cable rows)
155x10
165x10 w 3s pause @ 7

Cable RDF’s
40x 18
50 x 11
40x 12 x 2

DB standing supinated curls
40x 11 (-1)
45x8 (+1)
45x8 (+5, -2)

Cable Hammer curls - skipped today was taken
110x11 (+10, -4)
110x8
 
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Just as an update since I haven’t posted in here in a few days, I finally swapped gyms and I’m not longer and the shitty golds. Because of that I’ve been trying out different machines at my new gym to see which I like the most, I’m about to start my second cycle of my split there 2 days from now and I’ll be start back tracking up on here. New gym is awesome, has a lot of panatta equipment which is a lot more advanced than the stuff I’m used to
 
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Alright I’ve had a few days to find the machines I like so I’ll start tracking my P.O. here again, some stuff may change if I find a cool new machine or some shit.

Chest, tri’s, front & lateral delts
Chest: 8 sets
Triceps: 6 sets
Front delts: 3 sets
Lateral delts: 4 sets

Decline press
2.35pps x 14
3pps x 13

Incline AS
2pps x 8
1.25pps x 11
1.25pps x 9

Fly machine
77x12
88x13
120x10 - swapped machines

Tri’s - will swap out dip machine for single arm cable pushdowns next workout
Dip machine
2pps x 12
2pps x 12
2pps x 8


Tri ext cables
99x12
121x10

Only did 2 sets since I tried another machine for a couple sets

Did a few lateral raise machines, I think I’ll stick with DB’s for now, same with front raises. May swap out the incline press I do for a more vertical press machine they have so it’ll hit front delts a bit more.
 
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Alright I’ve had a few days to find the machines I like so I’ll start tracking my P.O. here again, some stuff may change if I find a cool new machine or some shit.

Chest, tri’s, front & lateral delts
Chest: 8 sets
Triceps: 6 sets
Front delts: 3 sets
Lateral delts: 4 sets

Decline press
2.35pps x 14
3pps x 13

Incline AS
2pps x 8
1.25pps x 11
1.25pps x 9

Fly machine
77x12
88x13
120x10 - swapped machines

Tri’s - will swap out dip machine for single arm cable pushdowns next workout
Dip machine
2pps x 12
2pps x 12
2pps x 8


Tri ext cables
99x12
121x10

Only did 2 sets since I tried another machine for a couple sets

Did a few lateral raise machines, I think I’ll stick with DB’s for now, same with front raises. May swap out the incline press I do for a more vertical press machine they have so it’ll hit front delts a bit more.
You keep jumping around. You do an exercise, up the way or lower the weight, swap machines, decide a different movement is better.

How are you going to track progressive overload doing it this way? This is like spinning your wheels. Pick something, do it, be consistent over a period of at least 4 months (a year would be better).
 
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You keep jumping around. You do an exercise, up the way or lower the weight, swap machines, decide a different movement is better.

How are you going to track progressive overload doing it this way? This is like spinning your wheels. Pick something, do it, be consistent over a period of at least 4 months (a year would be better).
I see what you mean, I probably should’ve waited another split before tracking on here, there’s a fuckton of machines here and I’m trying to give most a try since I can’t really eyeball which machines feel good or are good. As far as the weight swapping, it was more so just because I had been there for awhile today trying new machines so I didn’t want to spend more time doing warmups trying to find the ideal working weight.

It’ll probably look like I’m spinning my wheels like this for the rest of this split, I’ll just wait until I’ve run a couple before I continue tracking on here. Thanks BBBG
 
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I see what you mean, I probably should’ve waited another split before tracking on here, there’s a fuckton of machines here and I’m trying to give most a try since I can’t really eyeball which machines feel good or are good. As far as the weight swapping, it was more so just because I had been there for awhile today trying new machines so I didn’t want to spend more time doing warmups trying to find the ideal working weight.

It’ll probably look like I’m spinning my wheels like this for the rest of this split, I’ll just wait until I’ve run a couple before I continue tracking on here. Thanks BBBG
No. The tracking is fine. Your way of doing stuff is why you lost your gains.
 
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No. The tracking is fine. Your way of doing stuff is why you lost your gains.
That’s wrong, I lost my gains because I’ve got test levels in the 100’s. for the 7-10 months after I hopped off I kept my training and nutrition the same the best I could but the weight steadily went down. I agree I could’ve done a better job working on my progressive overload when I started tracking on here, but that gym I was at threw me off with me not being able to use the same stuff often. I don’t think there’s much of an issue with adjusting the machines I’m using for the first 2-3 splits at this gym, sure I’m limiting my results, but I’m still training with the same intensity. All I’m missing this way is progressive overload, and it’s just for a few sessions, I’d take the cost of that for the benefit of knowing which machines I like most
 
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Instead of posting each daily workout I do here I am just going to put occasional posts about my progression, could be weekly or monthly. Here is what I have accomplished over the last 2 months-ish.

Training:
Still doing Push pull legs rest.
I'll just list the starting weight x reps and the current for some of my main lifts, won't do all since that'll be a long ass fucking post lol

Incline BB:
165 x 9 to 225 x 7

Tri ext:
150x 10 to 160x15

Lat raises:
30x12 to 40x14

Single arm row:
3pps x 12 to 4.20pps x 8

Hammer curls:
45x11 to 55x13

Pendulum squat:
2.10pps x 8 to 3pps x 8

Shoulder Press:
1pps x 12 to 2 x 11

Liking my training block that I have been using. After I finish my cut in a few months I am going to get some feedback on what my weak points are and prioritize them in my training (it is 100% going to be legs and a focus on hamstrings - but have to live up to the name somehow)

Nutrition:
I started my bulk at 2700 and raised it to 3000 after 3-4 weeks of it since i was only gaining .5-1 lb per week. I have been on 3000 the past few weeks but I am probably going to up it to 3300. I added in a lot more cardio to help combat some heart rate issues I wasn't liking and that is making me gain a lot slower. Will keep a tab on that and see how I will want to adjust it considering it is a generous bump. Had been eating 100% clean for the last few months, but now that I am adding 600 more cals its hard to get that in with just chicken and rice / pasta. Have been enjoying some more comforty foods lately, about 500cal worth per day, nothing insane.

*Supplements*:
Currently on the start of my sixth week running 500 test e. I ran NPP for week 2-4.5 but cut it out due to it causing bad pip (probably allergic to the carrier oil) and causing a resting heart rate in the high 90's. Took out NPP and added in that extra cardio I was talking about and it is lowering substantially. The last couple days it has been in the mid-high 80's and I am hoping it continues to drop a little more but right now this is doing the trick.

I am also taking creatine @ 7g p/d, the CBUM pre-workout (200mg caff), and I just added in some high dosed fish oil pills from CostCo, I have fucking insanely severe Keratosis Pelaris on both my arms and it really diminishes my physique on my arms. Read some about that and am going to take 2 of these a day for a couple months and see if that changes anything.
 
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