Training away my gay thoughts log.

[PZT]

Don’t sweat a half pound bubba

 

[Yano]

Dude a half pound is nothing to sweat , inflammation , water retention , poop ,, its nothing to worry about at all as long as you are in a cal deficit , you can't get fat.

Weight loss is never ever linear , thats why scales are assholes

 

[JeffGoldblumLips]

After 5 days of bouncing around the same weight I finally hit a new low.

 

[Yano]

After 5 days of bouncing around the same weight I finally hit a new low.

View attachment 43457

Thats how it works for most of us ,, up n down , stall up n down stall , then ya wake up one morning like wait wtf just happened

day before the meet i weighed myself in the middle of the night i was 201.3 ,, i damn near broke down emotionally I had no time to lose 3 lbs , i was freaking out talking to the wife

morning of the meet i woke up all pissed ready to tell them i had to move into 220

got on the scale , 194.

Great job man , keep at it !!

 

[JeffGoldblumLips]

Sep 24, 2023 - Great back day. New low on the scale. No progress on the first two movements but passed that I was able to start adding reps here and there.
I normally use this outer grip on the iso row and treat it as a rear delt movement. Noticed more feeling in the lat when I grab the inside so I'll be prioritizing that for a few weeks. Also hadn't done a lat pushdown in a while. Those felt great. I tried using less ROM and rather than letting it pull my arms up over my head. Felt very productive even at the end of training.

Barbell cable row
140x8 1 body english partial
140x8 1 body english partial
120x8

Lat pulldown
140x7
140x7
110x9

Close grip cable pulldown
140x7
140x5
120x8

Plate loaded iso row
115x9 Outer grip
115x7
90x8 Inner grip / start higher / prioritize this grip as a separate movement

Hammer strength plate loaded iso pulldown
80x7
80x7
70x

Chest supported T bar row
90x8
90x7 2 partials
70x9 2 partials

Lat pushdown
42.5x8
42.5x7
42.5x9
42.5x9

 

[JeffGoldblumLips]

Sep 25, 2023 - Shoulders and arms. Goddamn glorious. Had plenty of time to eat before training and boy was the pump pumping.
Added weight in some of the movements I don't do as much. Not so much in the daily drivers. There's a lesson to be learned in there somewhere.

Seated lateral raises
20x9
20x7

Chest supported rear delt raises
15x10
15x7

Nautilus nitro plus lateral raise
80x9 2 partials
80x7 2 partials
65x10 3 partials

Incline lateral raises
12.5x9
12.5x10
12.5x7

Front delt raise machine
30x13
30x10

High incline dumbbell press
50x8
50x9

Cable crossbody extensions
14x10
14x10

Hammer Curl
27.5x9 Ss next movement
27.5x6 3 partials
27.5x6

Incline dumbbell curls
15x8
15x6
15x8

D ring tricep pushdowns
35x7 3 partials
35x7 2 partials

Nautilus nitro plus preacher curl
80x7 2 partials
80x8
80x6

 

[JeffGoldblumLips]

Sep 26, 2023 - Mobility/Leg day. Spend 40 minutes stretching and doing mobility work. I work the tib raises in there, along with the some foot elevated split squats. Knee feels great through the whole ROM but I can still tweak it if I have any weight on it while I'm using it turn.
Added a little weight to the hip thrusts. Leg curls variations felt great and I'm going to add more weight to the extensions next time.

Tib raise machine
15x14
15x12
15x8

Legend fitness plate loaded standing calf raise
160x12
160x7
140x9 Drop 110

Arsenal strength hip thrust
190x10
190x10
190x10

Legend fitness standing leg curl - Banded
10x8
10x9
10x6

Arsenal strength leg extensions - Banded
40x12
40x12
40x10

Seated leg curl
145x12 - 3 partials
145x9 - 5 partials
145x7 - 4 partials

 

[JeffGoldblumLips]

Woke up down another half pound. Got another order of meal prep coming today.
Taking a rest day, maybe two. I've had a slight cold for a couple days now so I'm going to take it easy and hopefully this thing will flush out sooner than later.

 

[JeffGoldblumLips]

Sep 28, 2023 - Chest/press day. Got a cold and had to take two days off. Ate 4 servings of mini club crackers the night before so I was feeling tré juicy. Felt like a damn king.

Body Masters seated chest fly
85x11
85x6 Drop 55x5 +5 partials

Nautilus leverage seated chest press
80x8
80x7
65x9

Bench supported cable press
32.5x8
32.5x7
24x6

Incline Dumbbell Press
65x7
65x7
65x5

Close grip bench
95x7
105x9
105x8
105x7

Nautilus nitro plus pec fly
75x8
75x7
65x5

Nautilus nitro plus vertical chest press
155x8
155x7 Drop 110 x 4

 

[JeffGoldblumLips]

Sep 29, 2023 - Woke up another lb down. Decent lifts. Added reps here and there. Finished with a little elliptical. I fucking suck at keeping the volume down. Even with only 2 working and 1 back set, 8 movements may be a bit much.

Barbell cable row
140x9 1 partial
140x6 2 partials
110x8

Lat pulldown
140x8
140x7
110x9

Reverse grip pulldown
140x7 2 partials
140x6 3 partials

Close grip cable row
140x6
140x8 1 body english partial
140x6 3 body english partials

Plate loaded iso row
115x6 Inside grip / right side x 9
115x8 Same reps
90x8

Hammer strength plate loaded iso pulldown
80x8
80x6 - 8 right side
70x8

Chest supported T bar row
90x9 1 partial
90x7
70x9

Lat pushdown
42.5x8
42.5x8
30x7

 

[JeffGoldblumLips]

Oct 1, 2023 - Legs. Beat as shit. Running on no sleep and not much food. I was in a such a bad I just wanted to get some movement in.
Spent 40 minutes stretching and working on mobility. Almost able to get my palms completely flat on the ground. Was able to get some squats in now that the knee is feeling better. Took it easy and focused on spreading the floor. I want my form crispy as I start working these again.
The straight legs deads are coming back. Did a few with just one plate and they felt amazing. Very excited. Nothing else really moved easy. I am definitely out of gas.

Tib raise machine
15x10
15x12
15x8

Smith Machine Squats
100x3
120x5
120x5
120x5

Straight Leg Deadlifts
135x5
135x4
135x4

Legend fitness plate loaded standing calf raise
160x12
160x7

Legend fitness standing leg curl - 15lb band
10x8
10x6
10x6

 

[JeffGoldblumLips]

Oct 2, 2023 - Shoulders and arms. Ate too damn much before and got a belly ache.

Chest supported lateral raises
20x7 2-partials
20x7 2-partials
20x6

Chest supported front raise
20x7
20x8
20x9

Chest supported rear flys - Ss next movement
15x9
15x8

Chest supported rear y raises
7.5x11
7.5x10
7.5x7

Nautilus nitro plus lateral raise
80x9 4 partials
80x8 2 partials
65x10

Barbell Bicep Curl
55x10 2 partials
55x9
55x7


D ring tricep pushdowns
35x9
35x9
35x7

Dumbbell spider curls
15x12
15x13
25x8
25x6

V grip overhead cable tricep extensions
50x13
57.5x8
57.5x6

 

[JeffGoldblumLips]

Oct 3, 2023 - Decent chest/press day. Felt like I was dragging this morning even though I slept in. May be still feeling the lack of sleep from the weekend.
Still had productive lifts. No PRs but I added back reps/weight I lost the last time I was pressing. Body weight is 178.6. Ate some junk while I was sick and went back up to 182.

Body Masters seated chest fly
85x12 - 2 partials
85x7 - 3 partials
55x7 - 2 partials

Incline Dumbbell Press
65x8
65x6
55x5

Bench cable press
32.5x8 - 1 partial
32.5x7
32.5x

Nautilus leverage seated chest press
80x8
80x6
60x9

Nautilus nitro plus pec fly
75x7 - 2 partials
75x7 - 2 partials
75x5 - Drop 60 x amrap

Nautilus nitro plus vertical chest press
140x7
140x7

 

[JeffGoldblumLips]

Oct 4, 2023- Back/pull/SLDL. Got the SLDLs back in rotation. Didn't push the weight but I'm stoked how easy 225 pulled. Added reps/weight to my vertical pulls. Praise Crom.

Straight Leg Deadlifts
185x4
225x4
225x5
225x5

Close grip cable pulldown
140x8 - 1 partial
140x8 - Faster tempo
160x8 - Drop 120

Plate loaded iso row
115x7 - 11 right side
115x8
115x8

Hammer strength plate loaded iso pulldown
80x7
80x8 - Faster tempo
80x6 - 8 right side
70x8

Chest supported T bar row
80x10 - 3 partials
80x9
80x7

Nautilus nitro plus mid row
185x5
185x7

 

[JeffGoldblumLips]

Oct 5, 2023 - Arms. Had a pretty shitty day at work. Was not in a good mood so I did something easy/fun. Added weight on a few movements. No all time prs but weights I was moving when I was 190+.
Bodyweight is sticking between 177-179. Going to take two days off from training and then do legs at planet fitness so I can use the leg press now that my knee is feeling better. Pretty happy I was able to more or less rehab it with patience.
Tricep flex posted for you consideration

Dips
25x10
25x11
25x9

Incline lateral raises
15x7
15x10
15x7

Seated hammer curls
30x8 2 partials
30x6 2 partials
30x5

Alternate db curl -Ss next movement
30x6
30x6
30x5

Incline dumbbell curls
15x7
15x9
15x7

Wide tricep cable pushdown
57.5x11
57.5x9 2 partials
57.5x7

Cambered bar bicep curls
50x10
60x7
60x7

V grip overhead cable tricep extensions
57.5x10
57.5x12
57.5x8

https://imgur.com/bGpzBdi

 

[JeffGoldblumLips]

click to see the video not sure why it's not playing

 

[eazy]

.......

 

[JeffGoldblumLips]

Woke up at 176.6. I can actually pull a vacuum now and not just suck in my gut. I've noticed if I stall at a weight for 4-5 days eating a little extra for a couple days will help me drop lower by the end of the week.
The time off from the gym may have something to do with it too. Clocked 8-9 hours of sleep two days in a row now.

 

[JeffGoldblumLips]

Oct 9, 2023 - Few days off and some good sleep made for a nice chest day. Added reps since last time in the earlier movements. Added weight in the later movements.

Time crunch helped me trim some unnecessary volume. Started setting up the incline chest fly one arm at a time and it really takes the strain off my shoulders.

Body Masters seated chest fly
85x9 4 partials
85x7 2 partials / drop 55 x 6
85x7

Nautilus nitro plus vertical chest press
160x9
160x6

Incline Dumbbell Press
65x8
65x6
55x5

Bench supported cable press
35.5x6
35.5x5
32.5x6

Dips
35x6
35x9

Arsenal strength incline chest fly
25x8
25x5
25x8

 

[JeffGoldblumLips]

Oct 10, 2023 - Added weight back to my SLDL. Still no PR but nice to see progress since adding it back in. Mid row top set will start heavier next session. Tendonitis was flaring after pressing yesterday but it wasn't bad today. Only felt it a little on the iso pulldown and easing up the grip, focusing on the pull, kept it from flaring up again.

Straight Leg Deadlifts
225x4
225x4
225x4
255x3
255x3 Last rep sloppy

Hammer strength plate loaded iso pulldown - Single arm
80x8
80x7
80x6 Drop next set
55x8

Nautilus nitro plus mid row - add weight next time
185x8
185x7
185x5 2 partials / drop next set
140x6 2 partials

Reverse grip pulldown
140x6 2 partials
140x7 2 partials
120x9

Chest supported dumbbell rows
55x6 2 partials
55x6 2 partials
55x5

Hammer strength plate loaded iso row -Single arm
115x6
115x7

Close grip pulldown
140x6
140x6 Drop next set
110x6