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Upper
Incline bb: 95kgx8, 75kgx18 all paused obv
v-handle pulldowns: only got 80×12 so did 2 sets of HS high row with 45×8 and 35×7
flies: 47×20, 2 more sets failure
hammer rows: 2.5ppsx15, 12, 10
incline machine: 30kgx14superset hip height cable side delt raise and cable pullover
some curls and triceps very lightI can’t do v-handle pulldowns both upper workouts, too much local fatigue and wasn’t recovered. The original plan on incline was 92.5kg but then I realized we don’t have 1.25kg plates. 95×8 was still very sub max and I expect 100×8 will also be very submax. 75kgx18 was max/almost max.
Semi deload sesh. Decided against doing a conventional block for a month and just stick to paused SLDLs. Maybe after prep is over try some fiddling around with conventional. I was really exhausted after last week being basically max effort on my sldls. I’m considering making the rest of the training week a deload as well and then pushing hard the last 3 weeks before the diet starts.
Appetite is doing exceedingly well despite being near the end of the offseason and indulging in some less than perfectly clean foods (ribeye, lanzhou la mian, Dairy Queen)
Arms+Lower
Cable curls: 21.25×31, 17, 14
pushdowns: 32.25kgx22, 11, 13
dual handle facing away cable curls: 8.75kgx15, 12, 13
db skullcrushers: 10kgx19, 11, 9Leg extensions: 40.25kgx22, 11, 13
Seated ham curl: 70kgx16, 11
paused sldl: only up to 100kgx10
lying ham curl: 39kgx12Deload session Upper
incline db: 30kgx10x2
pulldowns (normal rather than v handle) 80kgx10x2
cable flies: 3 sets of 15
HS low rows: 1.75ppsx14, 11EZ curls//cable hip height behind the back delt raises: 3 rounds
appetite still crashed from superdrol. I think I took a total of like 5 doses before it screwed up my stuff. It’s okay, coincides nicely with when I should really be deloading anyway. When was my last deload? Like before my 2nd Thailand trip? Long time. The best way to prevent injuries is to deload before something hurts not only when it starts to hurt.
I finally reached 2 minutes hanging from a pullup bar…. with straps… without straps I can do about 90 seconds but even with straps grip is still very much a challenge.
I’m counting last arms+lower session as the first of my deload sessions, which means my first havy session back will be on sunday with arms+sldl lower.
I had a really good session today. Quads it’s like I never really give more than 6/10 so I’m not mentally burned out and nothing hurt so I just went full speed.
Cable curls: 25×23, 12, 13
pushdowns: 32.75kgx26, 2 more sets kinda forgotdual handle facing away cable curls: 8.75kgx18, 14, 12
Db skullcrushers: 10kgx22, 11, 10Leg extensions: man I straight up fo75g rgot the exact weight but it was like more than last timex20, 14, 15
Lying ham curls: 46×15, 9, 7
Leg press (paused): 4 ppsx22, 15, 10
adductor abductor superset: 4 roundsNext upper session on Saturday I’m still going light then fully back in action on Sunday and I’ll do paused sldl starting at 115kg and work my way back up in 5kg incremenents.
Today’s food
75g green beans+250 rice+200g chicken breast for meal 1, 2, 3, add 12g of fat from guac to 2 meals and 12g fat of butter to the other one, 1 very big apple and 2 small servings of frozen raspberries.
75g carb of gummy candies pre workout
200 chicken breast 250 white potato+12g fat from guac
a DQ mint chocolate chip ice cream dessert.missed days of logging
03/02/25
Cable curls: 25×26, 14, 11
pushdowns: 32.75kgx27, 16, 11
dual handle cable curls: 8.75kgx20, 15, 11
db skullcrushers: 10kgx25, 14, 11Leg extensions: 45kgx25, 15, 14
Seated ham curls: 77.5kgx13, 71kgx10
paused rdl (glute focus): 115kgx15, 12
lying ham curl: 32kgx12, 703-05
Incline paused db press: 47.5kgx12, 9 got to actual failure and had less/no fatigue coming in
V handle pulldown: 80kgx18, 10, 7
Machine flies: 46kgx21, 8, 9 could only feel it in front delts, not chest. idk why. Maybe try cable crossovers next workout
Hammer rows: 2.5ppsx17, 13, 10
incline machine press: 30kgx15
cable side raises//pullovers: 3 rounds03-06
I had to use a diff cable machine because the one I usually use was being used by DYELs who can’t bench 80kgx5 doing cable crossovers. The other cable machine doesn’t feel right for pushdowns but feels fine for curls. Weight calibration is different too so not logging first round tricep pushdown x cable curl supersetFacing away dual cable curls (normal setup) 8.75kgx22, 15, 12
DB skullcrushers: 10kgx19, 10, 12Leg extensions: 50kgx25, 15, 10
lying ham curls: 46kgx17, 12, 10
leg press; 4ppsx17, 10 ouch. I shoulda deloaded this last week. I’ll call this a deload? or go soft again next week and come back in 2 weeks to hit it hard? idk, go by feel
abductors/adductors: 3 round supersetUpper
High incline barbell paused: 100kgx8, 80kg14 both prs. Previous literal all time pr was 100kgx8 TNG, so hitting this with pauses is nice. Prob had 1-2 in the tank. I’m going to drop back down to 90kg and work back up 90, 95, 100 over the next 3 weeks with longer pauses and just push the backoff work harder.
Plate loaded pulldowns: 3ppsx15, 8, 8 hard
cable crossovers: 10kgx21, 16, 13
Plate loaded low rows: 1.75ppsx12, 9, 6
delt raises: 3 sets
pullovers: 3 setsLower+arms
Seated ham curls: 70kgx17, 9 too short rest
paused rdl: 120kgx15, 12 very powerful
lying ham curls: 32kgx15Cable curls: 25×26, 14, 9
Pushdowns: 32.75kgx25, 12, 9Leg extensions: 48.75kgx20, 8, 10 lol big drop
skullcrushers//dual cable curls: w/e 3 sets
checking back on logbook pretty big performance drop on cable curls/oushdowns/leg extensions. Clearly that was a bad idea… I’m going to do arms first, then leg extensions, then hams like I was doing before.
Trying to log again, upper lower but arms are going to be on all 4 training days just 3 sets each bis and tris.
yesterday
Upper
Incline barbell paused: 95kgx9, 80kgx15 both prs, no 3rd set too tough
Plate loaded pulldowns: 3.5ppsx12, 9, 7 (first set bilateral, 2nd two sets unilateral. I can’t stay in the seat doing it bilateral anymore, I get rocked up at the top. Unilateral feels better anyway even though it’s slower)
Cable flies: 3 sets
Plate loaded hammer rows: 3ppsx14, 10, 7Triset:
dual handle cable curls: 11.75kgx20, 11, 9
db skullcrushers: 10kgx31, 12, 10
db delt side raises: 10kgx 14, 10, 9Today
Lower
Triset:
EZ cable curl: 28.75kgx17, 16, 13
ez cable pushdown: 36.25kgx 17, 17, 14
leg extension: 48.75kgx26, 22, 15Seated ham curls: 78.75kgx18, 12 skin splitting pump for some reason today
Paused RDL: 130kgx14, 13 miscounted first set so just added the rep to 2nd set no problem. Felt good for more, will try to ride up linearly to 140kg before dropping back down. When I hit 140kgx15 I’m going to swap to doing a set of 6-8 followed by a set of 12-15, mostly 8, 15 probably. Because cardiovascular demands of doing two high rep paused rdl sets are just very high and I”M wrecked afterword
Lying ham curls: 39kgx1421 and 24 weeks out from Zhuhai and HK shows.
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