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Disil

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About Disil

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  1. Welp. I only went a total of 29 days, then I pinched a nerve in my back and couldn't move for 2 days, figuring I wouldn't be able to work out for at least a week and stopped the cut there. Things improved quickly and so I decided that this was just a brief 9 day diet break and that I will resume cutting again, but with a few changes: I dropped down in weight for most exercises by 5-10%. I will slowly increase volume throughout the next few months by first increasing sets and then increasing reps, going from what should be around MEV (minimum effective volume) to MRV (maximum recove
  2. So I've had a not so ideal "diet break" over 18 days where I re-gained a bunch of weight. After that I re-entered my dieting phase, but unfortunately I lost a bit of strength on the way, mostly due to very subpar sleep + high stress which are both much better now. I also have stopped taking any caffeine/green tea caps before my workouts because they impacted my sleep (usually training at 9-10pm that should not be surprising) so I don't know how much that did to my performance as well. Anyhow: Weight: 70.2KgCalories: 1625 Deficit: 725 Total Deficit after
  3. Pretty much the same as above. Allergies + unreal work stress + sleep deficit + calorie deficit = not a good time. I'm still trying everything to hold on to my strength. Weight: 71.8KgCalories: 2057 Deficit: 593 Total Deficit after ~39 days of cutting: 23943
  4. No real news. I'm keeping the weights up and try to hold on to the reps as best I can, but work is just killing me right now. Weight: 73.5KgCalories: 2057 Deficit: 593 Total Deficit after ~27 days of cutting: 13519
  5. Sunday Workout: Bench Press (61Kg): 10, 9, 7 (Meh) Seated Cable Rows (70.75Kg): 10, 8, then 8 at 67Kg (I had to admit to myself that my technique has gotten worse and worse with more and more momentum and less and less actual lat-activation. I will drop down to 67Kg and keep form clean) Machine Shoulder Press (35Kg): 12, 12, 10, 10 (-) Lat Pulldown (80Kg): 8, 8 (-) Triceps Machine (92.5Kg): 12, 10 (-1) Cable Face Pulls (35Kg): 13, 13 (-) Rope Pushdown (21.25Kg): 15, 13, 11 into Dropset (-) Standing DB-Curls (14Kg): 10, 10 (-) Lateral DB Raises (8Kg): 15, 15 (-)
  6. Friday Workout: Bench Press (62.5Kg): 8, 8, 8 (Quite heavy, not sure if I have missed a rep in the 2nd set and maybe did 9 reps, sure felt like it) Seated Cable Rows (70.75Kg): 9, 9, 8 (-) Machine Shoulder Press (35Kg): 12, 12, 10, 9 (-1) Lat Pulldown (80Kg): 9, 7 (-) Triceps Machine (92.5Kg): 12, 10 (-1) Cable Face Pulls (35Kg): 13, 13* (+1) Rope Pushdown (21.25Kg): 15, 13, 10 into Dropset (-) Standing DB-Curls (14Kg): 10, 10, 9 (-) Lateral DB Raises (8Kg): 15, 15, 15 (-) Seated Incline DB-Curls (8Kg): 12, 10 (-) Pretty good I guess.
  7. So the deload week came and went. 2 workouts at 80 and then 90%, the first with reduced sets and no isolation movements, no third workout. Overall this went pretty will I think, despite the deload+deficit combo that I usually would want to avoid. Tuesday Workout: Bench Press (65Kg): 6, 6, 6 (Felt a little heavier than I would've liked, but that's to be expected following the deload) Seated Cable Rows (70.75Kg): 9, 9, 8 (-2) Machine Shoulder Press (35Kg): 12, 12, 10, 10 (-) Lat Pulldown (80Kg): 8, 8 (-1) Triceps Machine (92.5Kg): 12, 11 (-) Cable Face Pulls (35Kg):
  8. I did everything I could to ensure that my last session before the deload is banger, especially since the 3x4x70Kg bench had me half afraid half excited going in. Sunday Workout: Bench Press (70Kg*): 4, 4, 5 (I usually don't do stuff like this, but since the 4th of the third felt RPE 9ish, I went for another, knowing I would deload the next week anyway. Super happy with this.) Seated Cable Rows (70.75Kg): 10, 10, 8 (-1 felt my lower back go out a little and didn't want to risk anything, but most reps and negatives were nice and clean) Machine Shoulder Press (35Kg): 12,
  9. I was very surprised to find that there was barely any soreness after that last one and so I unexpectedly was ready to train again 48 hours later. Friday Workout: Bench Press (67.5Kg): 6*, 5, 6* (Damn. 3x6 just wasn't happening, the last set was with a spotter and a 3 second grind. Thankfully a great spotter who did not help regardless and let me finish the rep on my own. I do not believe diet made a difference here. I went into this well fed and attribute any lack of performance to both the stress at work as well as the fact that this is week 6 since my last deload and
  10. Wednesday Workout: Bench Press (61Kg): 10, 9, 10 (No progress) Seated Cable Rows (70.75Kg): 9, 10, 9 (-1) Machine Shoulder Press (35Kg): 12, 11, 10, 10 (-3) Lat Pulldown (80Kg): 9, 8 (-) Triceps Machine (92.5Kg): 12, 10 (-1) Cable Face Pulls (34.375Kg): 15*, 14* (+3) Rope Pushdown (21.25Kg): 15, 15, 14 (+2) Standing DB-Curls (14Kg): 10, 10, 7 (-3) Lateral DB Raises (8Kg): 15, 15, 12 (-3) The cut can't really be why this sucked. I figure it's more a combination of work crushing me and this being my 6th week of training without deloading. Two more work
  11. Sunday Workout: Bench Press (67.5Kg): 5*, 5*, 5* (Unfortunately this was all RPE 10 or close to it, but eh, I'll take it) Seated Cable Rows (70.75Kg): 10, 10, 9 (Yup, this feels better. Lost a rep, but form looked better. Not feeling too great today anyway) Machine Shoulder Press (35Kg): 12, 12, 12, 10* (+1) Lat Pulldown (80Kg): 8, 7 (-2) Triceps Machine (92.5Kg): 12, 11 (-) Cable Face Pulls (34.375Kg*): 13, 13 (-) Rope Pushdown (21.25Kg): 15, 14, 13 (The slow negative feels so much better, totally worth losing the reps and some weight) Standing DB-Curls (14Kg): 10,
  12. Friday Workout: Bench Press (65Kg): 7*, 7*, 7* (Damn. I was quite a bit scared of today, but these went smoothly, at the exact same RPEs of Sundays 3x6x65Kg, RPE 9/9.5/10) Seated Cable Rows (72Kg*): 8, 8, 8 (Ugh, heavy as all hell. I might go back down to 70.75 again) Machine Shoulder Press (35Kg): 12, 12*, 12*, 9* (+4, wtf) Lat Pulldown (80Kg*): 8, 9* (+1) Triceps Machine (92.5Kg*): 12, 11 (Great start) Cable Face Pulls (34.375Kg*): 13, 13 (Good start, heavy) Rope Pushdown (23.75Kg): 15, 14*, then 11 at 21.75Kg with slow negative (similar to the lateral raises, after two
  13. Tuesday Workout: Bench Press (61Kg): 10, 10*, 9 (Only +1 sadly) Seated Cable Rows (70.75Kg): 10*, 10*, 10* (+3, holy shit. Up) Machine Shoulder Press (35Kg*): 12, 11, 10, 8 (Great start) Lat Pulldown (80Kg*): 8, 8 (Good start) Triceps Machine (90Kg*): 12, 12 (Barely made it. Up) Cable Face Pulls (33.75Kg): 15*, 15* (+3 more, just incredible. Up) Rope Pushdown (23.75Kg): 15*, 13*, 13* into Dropset (Good start) Standing DB-Curls (14Kg): 10*, 9, 9 (+1) Lateral DB Raises (8Kg): 15, 15, 15 (Holy shit the pump and the agony with slow negatives. Also, yay, my joints do
  14. Sunday Workout: Bench Press (65Kg): 6, 6, 6 (Eh, I was really hoping for easier reps, but this was quite heavy still. 67.5 for 5 next week will be interesting) Seated Cable Rows (70.75Kg): 9, 9*, 9 (+1) Machine Shoulder Press (32,5Kg): 12, 12, 12*, 12* (Wtf ok. +4 from previous best. Up) Lat Pulldown (77.5Kg): 10*, 10 (+1. Up) Rope Pushdown (26.875Kg): 12, 12*, 11* (+2) Cable Face Pulls (33.75Kg): 14*, 13* (+2, damn) Triceps Machine (87.5Kg): 15, 14* (+1) Standing DB-Curls (14Kg): 9, 9, 9 (Back on track) Lateral DB Raises (10Kg): 15, 15, 15 (These are really becoming pain
  15. Despite severe soreness in my pecs I decided to go, not wanting to take another 2 rest days in a row. Friday Workout: Bench Press (62.5Kg): 8, 8, 8 (Pretty happy with this. RPE 9.5/10, but still, good form on most of these) Seated Cable Rows (70.75Kg*): 9, 8, 9 (Good start) Machine Shoulder Press (32,5Kg): 12, 11, 11, 8 (Just not getting anywhere with these) Lat Pulldown (77.5Kg): 9, 10* (+1) Rope Pushdown (26.875Kg*): 12, 11, 10* (+1) Cable Face Pulls (33.75Kg*): 13, 12 (Good start) Triceps Machine (87.5Kg): 15, 13 (back to my previous best) Cable Curl (30Kg): 12,
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