Strength I

bench max...
gay couldn't od anything

BO row
205
 
so i took a week break and slowly tapered down intake.

time to cut again

today, took it nice and easy

full squat
165x10
175x8
185x6
bench
125x10
140x8
150x6
BO row
135x10
145x8
155x6
 
AZN_Dave said:
deadlift
205x10
215x8
225x5

Military press
75x10
85x8
95x6

Upright Row
75x10
85x8
115x5
Click to expand...


Checken' in with ya Dave before I go have a personal "party down" in my home gym.

Hope all is well with ya!


Look Solid!

How is the family? How are you hangen'?

Best regards,


Chillen
 
after a week or so i'm gonna do NROL fat loss I to really get this cut goin.

too bad i can't find the dammed book!

After losing 55 pounds, another 10 honestly does not look intimidating in the slightest. optimism feels pretty good!
 
**** the Cut


Bulking.

Waterbury Method

Day 1

Full squat
10x3, 70s rest
180

A1 Dips
4x6 60s
BW+10
A2 BO ROw
4x6 60s
160

B1 BB curls (first time for curls in a year, dont' get me wrong, i'd go compounds all the way, but who doesn't like curls?)
4x6 60s
72.5 70 65 65
B2 Tricep press down
4x6 60s
60

Hanging leg raise
4x6 BW+10
 
Day 3

bench
10setsx3reps 70s rest
145 (it's 80%, but destroying my ego)

all the following are 4x6 60s rest at 80% 1rm
A1 DB RDL 71s each hand
A2 military 95 90 85 85

B1 calf raise 185
B2 upright row 95

French press
45


RDLs havent' done in a while, killed my hamstrings
 
day 5

chinups 10x3 (10 sets of 3) 70s break
BW+10

A1 DB decline bench
57.5 each
A2 Hammer curl
30 each
4x6
60s

B1 Calf Raise
185
B2 Bulg split squat
30 each hand
4x6
60s

Stepups
4x6 60s break
50
40x3 sets
 
Day 8 or (Day 1 number 2)



Full squat (gain, 10x3 70s rest)
185 lbs.

all following are supersetted if it has a letter and an umber before hand, and are 4x6, 60s break

A1 Dips BW+15lbs
A2 BO Row 165lbs.

B1 Tricep press down 65 lbs.
B2 BB curls 70 for 3 sets, 65x5 for last set

Forgot Hanging leg raises :(:(:(
 
day 10

bench
10x3 70s rest
150

DB RDL 4x6 60s rest
76 each hand
Calf Raise 4x6 60s rest
205

Military 4x6 60s rest
90,90,90,90x4
Upright row 4x6 60s rest
100

French Press 4x6 60s rest
50
 
Day 12

Chinups 10x3 70s rest
BW+15

DB decline bench 4x6 60s
60s each
DB standing hammer curl 4x6 60s
35s each (left hand fail last rep of last set)

bulg split 4x6 60s
35s each hand
calf raise 4x6 60s
205

stepups 4x6 60s
45s each hand
 
Day 15

Squats 10x3 70s rest
190
about on the 7th set, i started getting pain in my lower back, just one spot, slightly left of the spine, kind of like back in december when it started hurting me for 2 months. Pissed me off, so I dind't od BO rows

instead I did

Dips 4x6 60s rest
BW+20
Clsoe grip pullups 60s rest
BW+20x6 then 5, then 4, then i don't recall

BB curls, 4x6 60s rest
70x6 70x6 70x5, didn't bother with anymore, no change. gay.
Tricep press down 4x6 60s rest
70

Steady increase in everything but curls, but who really cares about curls?

Anyway, it's a while later, and now I ahve a sharp pain in my back... This could get ugly
 
day 17

back still felt weird, I decided not to make matters worse

bench 10x3 70s rest 155

military press 60s rest 90x6 90x6 90x6 90x4
uprightrow 4x6 60s rest 105

french press 50s rest 55x6 55x6 55x6 50x6
 
felt guilty, did
bulgarian split squats 4x6 90s rest
40 lbs. each hand
 
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