I'm back bishes

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    Quote Originally Posted by capo180 View Post
    If I'm cutting, I usually cut by doing cardio and keep my cals a bit higher, I feel better running then killing my self with low cals.
    I love running once I'm back into good cardio shape. I ran a couple of half marathons recently and really enjoyed it.

    I do like to reserve cardio for later in my cut though. I rely on diet and use it as a finisher towards the end, in order to retain as much muscle as possible.










    Lower Power


    Squats


    285 x 5, 285 x 5, 285 x 5, 290 x 3, 315 x 2


    Barbell SLDL


    135 x 8, 185 x 8, 225 x 8, 275 x 2, 225 x 3


    Walking DB Lunges


    60 x 5, 60 x 8 steps

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    Loong time coming update. I need to get in the routine of postin on here again




    Post workout cardio: 20 minutes of fast running and walking, covering just over 2 miles. The bigger dog is a pit mix, she runs like a freaking weimaraner. It's ridiculous. She can run forever. We're planning to do some more half marathons starting in March. My wife and I will start training for those around January. This is the first running I've done in a couple of weeks. Surprisingly went well.

    Flat Bench

    175 x 5
    195 x 3
    210 x 7-8 (i goofed this was supposed to be 220)

    220 x 3
    225 x 1 (pause rep)
    250 x 1 (felt easy)

    wanted to do a little max out work to see where I'm at...felt strong. I was at 135 or so in July, now at about 255. I'm back bishes

    Military Press

    80 x 10, 10, 10, 10, 10

    Parallel Grip Chins - supersetted for the last 2 sets of the MP's

    BW x 10, 7

    Reverse Grip Lat PD's

    160 x 10, 10, 5

    Face Pulls

    35 x 10, 10

    Arms

    Superset: Biceps then triceps with straight bar

    BB Curl: 50 x 10, 10
    Lying Tricep Extension: 50 x 10, 10
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    I've never paid much attention to Greg Plitt in the past but this video is pretty spot on. I like the way he comes at the mental aspect of getting in shape. Highly recommend watching this video if you need some extra motivation.

    Diet is on point. Still at around 2750 cals. Weight is holding fairly steady, but strength is going up. I'm going to stay at this level of cals for a bit longer before dropping. I've added cardio to the plan now, with at least 3 days a week of HIIT or medium intensity cardio. At least one of these sessions will be full court basketball. Easily qualifies as HIIT

    Rest periods: 2-3 min on 5/3/1 sets, 60 seconds on deads, 30 seconds on abs

    Squats- 5/3/1

    225 x 5
    250 x 3
    280 x 1 (no belt)

    315 x 1 (belt)
    335 x 1 (belt)

    280 x 1
    250 x 3
    225 x 5

    Deads- overhand grip

    165 x 10, 10, 10, 10, 10

    these are going to be tough as sh!t next cycle when I go up to 60% of TM

    Abs

    Decline Bench Situps: 25 lbs x 10, 10, 10
    Oblique Side Bends: 45 lbs x 10, 10
    Hanging Leg Raises: BW x 5, 4, 5

    This may be the first time I've done abs consistently for 3 weeks. Hopefully adding this work is going to pay big dividends.


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    Cardio Sesh

    35 minutes - Low to Medium Intensity

    Elliptical level 1- 5 minutes
    Elliptical level 5- 5 minutes

    Treadmill 3.3 @ 3 incline - 5 minutes
    Treadmill 3.3 @ 6 incline - 5 minutes
    Treadmill 3.3 @ 9 incline - 5 minutes
    Treadmill 3.3 @ 6 incline - 5 minutes
    Treadmill 3.3 @ 3 incline - 5 minutes
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    Boulder Shoulders bish


    Holy pumps.

    Military Press

    110 x 5
    125 x 3

    140 x 1
    160 x 1
    170 x 1

    Pull-ups

    9, 6, 6, 4, 3, 2

    DB Rows I do these standing and get a full stretch/strong contraction

    60 x 10
    60 x 10
    60 x 10

    Flat Bench

    130 x 10, 10, 10, 10, 10

    Assistance work, done as a triset:

    DB Rear Delt Raise (head propped up against incline bench)

    25 x 10, 10

    DB Hammer Curls

    25 x 10, 10

    One Arm DB Extensions

    25 x 10, 10
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    In on this.
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    236g protein
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    Wave 2. Second month of this 3 month challenge.

    Flat Bench

    155 x 5
    175 x 5
    200 x 5

    Military Press

    100 x 10, 10, 10, 10, 7 (+3 push press)

    Chins

    BW x 10, 6

    Lat PD's

    140 x 10, 10, 5 (100 x 4-5)

    Assistance work:

    BB Curls: 2 sets x 10 reps (50 lbs)
    CGBP: 2 sets x 10 reps (135 lbs)
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    Rest Periods: 2-3 minutes on 5/3/1, 90 sec. on deads

    Squats - no belt

    195 x 5
    225 x 5
    255 x 5

    Deads

    205 x 10, 10, 10, 10, 10

    Captains Chair Straight Leg Raises

    10, 10, 10

    Planks

    45 seconds, 30 seconds


    Conditioning: 2 miles of running @ 8 min pace
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