TOPIC: BigT's Gym Log

No power rack. The seller off craigslist (a highschool) wont answer. Might build a ceiling/wall supported pullup bar at the end of the week. Didnt get to body comp measurements, will do for next week.

6/11 deadlifts 3" deficit 250×8 230×16

6/12 overhead press 40-80lb band x75 highpulls 50-120lb bandx90 40-80lbx150

6/13 unplanned rest day
6/14 rows 160x30 140x30 and bicep work

Tommorow will not rest and will move straight to squats. Doing regular squats for first time in months. Will pyramid up to test a new low rep max.

173lbs 34.5" waist around 13-16% bodyfat
Leaner in delts, arms, and waist.

6/15 squats 140x8 and 90x22 tight in the hamglute tiein as expected. This is the only area of the squat I havent worked in awhile. Numbers should go up rapidly.

6/16 unplanned rest

6/17 floor press 70+40-80lbs band x 5 and 90+20-35lb bandx8 and 70+20-35lb bandx22

6/18 rest
6/19 unplanned rest
6/20 deadlifts at 3" deficit 210x42

The unplanned rest days were due to getting that power rack! Samson 3x3 with 7 gauge steel at 9ft tall complete w/pullup bar, wide and neutral grip = heavy af! Foot print is 4ft×4ft I think this is the first and only power rack I will ever need. Only downside is that there is no modern features such and band pegs or west side spacing. The hole spacing is 3 inches but I don't see it being a problem for me. Pic of it for next week.

Duplicate. Please ignore.

170.2lbs 34.5" waist about 14-16% bodyfat
Chest leaned out noticeably more. And a little leaner in quads and waist.

6/21 unplanned rest

6/22 40-80lb band press x 72 highpull with 50-120lb bandx150, will try both single arm for next week

6/23 unplanned rest

6/24 pull/chin up with band up to -80lbx4 with up to -120x20
Rows 160x52

6/25 squat 160x8 140x30 had to really push into bottom but starting to loosen. Stretching everyday will help. Also did calves and abs.

6/26 floor press 70+40-80lb band x 5 and 70+20-35lb band x 35

Squat and presses are definitely my weaknesses. But they are greatly improving thanks to bands and targeted exercises.

Not sure if I will hit my end of July strength goals.

171.4lbs and 34.5in waist around 14-16% bodyfat. Back appears leaner.

6/28 deadlift 3" deficit 250x1 and 230x16 tight and sore from squats.

6/29 1 arm overhead band press 20-35lbx100 and 1 arm band high pulls 40-80lbx150

6/30 wide neutral grip pullup -20-35lbs x1
And -40-80x6 and -50-120x56. Rows 160x28 couldnt get more reps. Pullups were only warmup needed and really felt stretch. Felt lats from the first rep of rows. Did biceps work.

7/1 rest

7/2 squats 160x55 had to really work on lowering into the bottom again. The actual reps up felt way too easy.

7/3 floor press 70+40-80lb bandx 8 and 90+20-35lb band x 4 and straight 90x30. Did triceps and chest isolation work.

7/4 rest

7/5 deadlift 3" deficit 270x1 didnt feel like lowering weight and doing more work. Going back to off the floor next week. Lets see if the numbers go up. My flexibility and glute ham and quad recruitment in the bottom is going up. And my setup has greatly improved because of this initial control.

169.6lbs with 34 inch waist around 14-15% bodyfat. In the photos you can tell abs and lower back are leaner.

7/7 one arm band press 20-35lb band (mini) x 105
One arm band high pull 50-120lb band (average) x150

7/8 wide neutral grip pull ups. Mini bandx3 light x 24 averagex33
Rows 160x45 and biceps work

7/9 rest

7/10 squats 180x30

7/11 unplanned rest day

7/12 floor press 90+minix24 and straight 90x22

171 lbs 34 in waist. Leaner hip bones sticking out. Rear Delts have some striations.

7/14 deadlifts 250x1 230x16 now able to lean back into it more after coming back from 3" deficits. Expect to set new maxes.

7/15 single arm band press minix115 and single arm band high pull averagex150

7/16 wide neutral grip pull ups body weightx2 mini band assistx2 lightx30 and averagex28
Rows 180x8 and 160x47
Bicep work

7/17 rest day

7/18 right hip felt "loose" so I stopped after warmup for squats. My right hip has been tight at the femur long insertion and I've been working on fixing it. My guess is that its finally loosening up so it is rather weak. Did abs and calves work.

7/19 floor press 90+mini bandx26 and straight 90x6 glad that I'm finally making progress here.

I think I have hit another plateau on the cut and I need to start doing cardio, but I don't really have time except for house/yard work. Might be able to start by walking 15 min a day while at work.

171.6lbs 34 inch waist. Still about 14-15% bodyfat.

Ive decided to do some form of cardio on all of my off days, even the unplanned ones. Also, I am logging my diet this week to keep it in check. I think I have hit maintenance now as my new calculated kcal expenditure is 2200.

7/21 unplanned rest day

7/22 deadlifts, failed 290 and 270 then decided to rest the hip some more. Definitely due to newly unlocked flexibility. Have been hitting it with the electrostimuli.

7/23 dumbbell zpress 30x24 and rear delt flys with mini bandx150

7/24 band assisted wide neutral grip pullups minix12 and lightx33

169lbs 34in waist still around 14-15% bodyfat.

I still have not added cardio other than house and yard work. I am still thinking about adding some cardio. I did however count macros for the past week. I have reduced down to 1800 kcal total. I was eating closer to 2200 which was working but as mentioned last week, this is my maintenance level.

7/26 squats 120x75 then calves and abs. Doing hanging leg raises, I felt like dying. I think I was exhausted at that point.

7/27 floor press 120x1 90+light bandx1 and 70+light bandx18. Then did chest and tricep isolation.

7/28 rest
7/29 unplanned rest

7/30 deadlifts 300x3. I then combined two workouts into this day because of the lost day.
Dumbbell z press 30x26 and rear delt flys with light bandx150

7/31 rest

8/1 wide neutral grip pullups assisted mini band x 24
Rows 140x45

1 more week and I will probably changeup some of the lift variations

168.8 lbs 34 inch waist. Estimate 14-15% bodyfat. Back is leaner and arms are getting increasingly vascular. Last week I ate small meals every 2 hours and slowly reduced the number of meals mid day. For the last week I have been fasting for 12 hours. I eat 200-600 kcal breakfast and the rest of the 1800kcal at dinner. Lower abs are starting to lean some and I feel like this strategy will help me finish my cut to 8%.

8/3 squats 140x60
8/4 floor press 70+light band x 19 then tri and chest work
8/5 rest day
8/6 unplanned rest day

8/7 couldn't do deadlifts. Couldn't balance and keep hips and legs engaged. Did dumbbell z-press 30x30 and rear delt flyes with light band x150

8/8 wide neutral grip pull ups with mini band assistance x 16 with light bandx30 then couldn't do rows because of hips. But did biceps work.

8/9 rest day

8/10 squats 180x24 felt good but I think I get more out of the 30-60 rep range

I am going to replace deadlifts with block pulls and floor press with close grip floor press for awhile. Also I will start working biceps directly twice a week and triceps three times a week. I am forearm dominant like Popeye and need to grow upper arms. I haven't measured any body parts in months so I will do so this week.

168lb 34" waist around 13-15% bodyfat. Feels like I am leaning towards 33" no pun intended... the intermittent fasting seems to be helping beat my plateau at 170ish. People have commented on my weightloss, some even concerned. I guess that's what happens when the average male is 20-25% bodyfat in the midwestern USA.

8/11 close grip floor press 90+mini band x4 and 90x30 then triceps and chest isolation

8/12 rest

8/13 block pull 230x45 at highest height. Around 15/16"? I forget. Then did abs and calves

8/14 z-press with 30lb dumbbells x 41 feeling stronger. Want to make my pull blocks higher or setup in the rack for barbell. Then did face pulls with light bandx150

8/15 wide neutral grip pull ups bodyweightx14 and mini band assistancex4 and light bandx12. Awesome! Then pendlay rows 160x45. Feels hella good after pull ups. Then did biceps Isolation.

167.6 lbs 34" waist still 13-15% body fat.

8/17 squats 160x50

8/19
I finally decided to do another 8-hour arm workout. Which I have been wanting to do for some
time. I did one back in 2009 but it was about a 3:1 ration of biceps:triceps volume.

Dinner the night before 8oz lentil pasta and 14oz tomato sauce
920kcal = 4f 134c 34fib 59p

11am breakfast 2 peices toast, oatmeal, and candy bar
430 kcal = 15f 59c 6 fib 12p
12pm cocunut water 100 kcal = 0f 16 c 0 fib 0p
sugar-free energy drink
Every workout was timed for 15 minutes
1pm close grip lockouts, about 6 or 8 inches, 120x75 also felt in delts and chest
salt water
2pm netral grip chin ups just inside shoulder width, body weightx38, no stress on lats all arms
14g bcaa
1/2 sweet potato 201k cal = 0f 40c 7 fib 3p
3pm close grip lockouts 140x19 120x32, no longer feel it in delts and chest
1 heaping sp fenugreek 15 kcal, 0f 1.5 c 1 fib 1p
1 handful blueberries 42 kcal = 0 f, 9c, 2 fib, 0.5p
4pm Did a dozen or so reps with 30lb dumbbell preachered curls and concentration curls, then
banged out probably 50+ hammer cheat curls
coconut water 140 kcal = 0f 32c 0 fib 0p
5pm close grip floor press (full range) 90x36
14g bcaa
1 heaping sp fenugreek 15 kcal, 0f 1.5 c 1 fib 1p
1 handful blueberries 42 kcal = 0 f, 9c, 2 fib, 0.5p
6 pm close grip floor press (full range) 90/70lbs super set with plate curls 55-25lbs didnt count
reps
bowl chili with 1/4 cup cheese
314 kcal = 12.5 f 20c 9.5 fib 25p
7pm overhead dumbbell extension 30lb super set with single arm band curls variations didn't
count reps
bowl chili with 1/4 cup cheese
314 kcal = 12.5 f 20c 9.5 fib 25p
1 heaping sp fenugreek 15 kcal, 0f 1.5 c 1 fib 1p
ionic fizz
8pm overhead dumbbell extension 30lb super set with single arm band curls variations didn't
count reps
9pm super set of high band bicep curls (like high pulley cable curls) with tricep band extensions,
kickpacks, and pushdowns
2 hours and 15 minutes of total workout time
total 1628 kcal = 40f 210c 39 fib 69p
Might do more 8 hour workouts. What should I do next? calves and abs, delts, back and chest,
or quads and hams???

8/20 rest day
8/21 extra rest day

8/22 block pulls 250x15
@ max height (maybe 16"? still havent verified)
I felt it mostly in the lats, but now feel like it hit my quads and adductors pretty well. I've always
heard that shortening the range like this would allow overload, but for me this is not the case as
it eliminates the acceleration. But, instead of focusing too much on the hip setup like in the
deadlift, this allows me to focus on leg drive more while also practicing the transfer from legs to
hips, this is great!

Strangely my arms are not really all that sore. Not really different than normal... Last time I did
an 8 hour arm workout my arms were really swollen and my elbow couldn't extend or bend at all
for a few days.