Jim's Super Soldier Training Log

[jimbuick]

Thanks fellas! I'll just give a couple of training highlights from last week:

242 x 1 Duffalo Bench last Monday (heaviest of the training cycle)
345 x 1 SSB Squat (same as above)

Both at the lightest bw since getting out of the Army, which is cool.

Got 3 training sessions to update later today when I get home from school, but things seem like they are going fairly well.

 

[jimbuick]

This week's training:

Monday / Effort Upper

CG Bench: work to 242 x F, F, 231 x 1
Feet-Up Bench (thumb from smooth): work to 198 x 5
WG Swiss Cable Row: 200 x 12, 9, 8
Hoist OHP: 113 x 10, 8
a1. Dips: BW x 12, 9
a2. Chins: BW x 9, 6

Tuesday / Effort Legs

TPB Front Squat: work to 315 x 1
Hacks: 300 x 12, 10
GHR: BW x 14, 12
TPB GM: 135 x 18
Walking Lunges: BW x 50

Thursday / Volume Push

a1. DB Dec. Bench: 65 x 15, 15
a2. Dips: BW x 8, 7

Axle Bench: 165 x 14
Seated DB OHP: 60 x 6, 6, 2
Rope Upright Row: 104 x 16, 13
Cable Lateral Raise: 21 x 10

b1. Rope Spread Pushdown: 30 x 13, 10
b2. OH Bent Pushdowng: 30 x 7, 5

Friday / Volume Pull

DB Row: 80 x 12, 11
CG Chins (pause at top, tempo lower): BW x 5 x 3
Triangle Pulldowns: 100 x 14, 12

Triangle Cable Row: 180 x 9, 8
TRX Row: BW x 16

DB Curls: 30 x 11, 25 x 8
Grenade Cable Curls: 30 x 22

Rope Facepull: 40 x 25, 20, 18

Today / Volume Legs

RH Leg Extension: 105 x 15, 15
Duff. GM: 143 x 14, 13

Duff. Front Squat: 187 x 12, 10, 8

45 deg. Hyper: BW x 25, 20
Leg Press Dropset: 3pps x 13--2pps x 11--1pps x 12



Good week overall. Heading out for food now, then have to work through some homework and LSAT practice testing. Hoping I have enough time to outline my maintenance diet and plans going forward, but we'll see what happens.

 

[jimbuick]

ME Upper

MG Kadillac Bench: work to 242 x 1
WG Kadillac Bench: work to 187 x 6
Hoist Row: 137 x 12, 10
WG Pull down: 130 x 7, 7
a1. Hoist Inc. Press: 151 x 12, 138 x 6 -- 121 x 2
a2. Dips: BW x 7, 4

Notes: pretty good today. Was short on time, so fewer warmups and less rest; which reduced repeat efforts on some exercises.

 

[jimbuick]

Gonna go ahead and outline the meals while I've got a minute before work:

Meal 1: 1/2c egg white, 1 large egg
Meal 2: 8oz shrimp, 4oz pasta, Alfredo sauce
Meal 3: 4oz eye round, 4oz pasta, cherry peppers, Marinara sauce
Meal 4: 8oz chicken breast, bell pepper+onion
Shake: 2 scoops protein, 12floz skim milk

That's what it looks like for the next couple of weeks. After that, I'll start progressively increasing protein and carbs to try to build some muscles.

 

[SkRaw85]

Kadillac bar is a new tool in the quiver or have I just missed that? A beautiful looking piece. How do you like it so far?

 

[Hyde]

Kadillac bar is a new tool in the quiver or have I just missed that? A beautiful looking piece. How do you like it so far?

I was thinking the same things!!!

Puke city on those 50-rep lunges. Nice work on the feet up bench as well.

Nutrition plan looks tasty, if undersized for me. You will definitely enjoy your meals.

 

[jimbuick]

Kadillac bar is a new tool in the quiver or have I just missed that? A beautiful looking piece. How do you like it so far?

I was thinking the same things!!!

Puke city on those 50-rep lunges. Nice work on the feet up bench as well.

Nutrition plan looks tasty, if undersized for me. You will definitely enjoy your meals.

Just got it in the mail today lol. Mine got a little damaged in shipping, so they're sending me a new one, but they said I could use this one as much as I wanted until the new one shows up.

It's a nice bar. The ROM on the WG is deeeep.

Hyde, it is a bit undersized even for me. I could make it more filling by modifying the foods, but I'd rather be a little hungry and have food that tastes good lol. Also, I weigh like 60+# less than you do right now, so that's probably a big part of it!

 

[MrKleen73]

Looking awesome Jim, great job on the cut and man that diet does look tasty!

 

[Hyde]

Just got it in the mail today lol. Mine got a little damaged in shipping, so they're sending me a new one, but they said I could use this one as much as I wanted until the new one shows up.

It's a nice bar. The ROM on the WG is deeeep.

Hyde, it is a bit undersized even for me. I could make it more filling by modifying the foods, but I'd rather be a little hungry and have food that tastes good lol. Also, I weigh like 60+# less than you do right now, so that's probably a big part of it!

What’s the total calories going to be? I ate 3,700 yesterday all self-prepared and woke up a tad lighter today. But I did squat, which is my most toughest training.

 

[jimbuick]

What’s the total calories going to be? I ate 3,700 yesterday all self-prepared and woke up a tad lighter today. But I did squat, which is my most toughest training.

Right around 1,600 or so . ~202g protein. Realistically, it's a little higher than that because I don't actually count vegetables, but that is pretty close to what each day should add up to.

 

[jimbuick]

Tuesday / Effort Legs

TPB Squat: 345 x 1,
Backdown set: 295 x 5
TPB GM: 165 x 10, 10
Hack Squat: 320 x 8, 7
GHR: BW x 9

Notes: short on time this morning. Rest periods were shorter than usual, weights felt heavier, and I couldn't brace under the bar. Such is life.

 

[Segansational]

Been playing with some training ideas for the next phase of this log, and will outline those when I get home from dinner.

For now, the end of week check-in:


Final weight: 162.6lbs

View attachment 186219View attachment 186220

This is where I end the cut and head into (what will hopefully be) a maintenance phase for the next 2 or 3 weeks before I start gaining back some of the lost weight.

I have the meals planned out, and will outline what that will look like in this evening's update.

I also just finished what was probably the most disgusting leg workout of this session and am now heading to gorge on sushi.

Just dropping in to say that you definitely got much leaner from the start. Nice work.

 

[Hyde]

Broooooooo 1,600 you are made of iron Good luck and God speed man

 

[MrKleen73]

SOunds low for sure but not so bad when i think about me going to 2000 @ 210. Of course that would be steep cutting calories for me, not maintenance.

 

[jimbuick]

Broooooooo 1,600 you are made of iron Good luck and God speed man

SOunds low for sure but not so bad when i think about me going to 2000 @ 210. Of course that would be steep cutting calories for me, not maintenance.

I didn't actually realize how low it was. I don't usually count that way. I generally only count up calories once at the beginning and then I just make weekly subtractions and/or additions, but I don't keep track of what the calories and macros are as I'm doing that.

This maintenance diet is an increase of 2oz chicken and 4 oz pasta over what the final week of the cut was, though.

 

[MrKleen73]

I didn't actually realize how low it was. I don't usually count that way. I generally only count up calories once at the beginning and then I just make weekly subtractions and/or additions, but I don't keep track of what the calories and macros are as I'm doing that.

This maintenance diet is an increase of 2oz chicken and 4 oz pasta over what the final week of the cut was, though.

I have a feeling you will likely keep leaning out at that level. Watching to see.

 

[jimbuick]

I have a feeling you will likely keep leaning out at that level. Watching to see.

Possible, but I'll just continue to adjust in that case. Worth noting that some quick back of the envelope math shows it to be an increase of 250-300 calories daily with the change to shrimp, alfredo, etc.

I want to say my weight last Sat. was ~164.5, though. I had gotten pretty low on carbs in the final week, so I do expect some minor rebound as I reintroduce them.

 

[MrKleen73]

Possible, but I'll just continue to adjust in that case. Worth noting that some quick back of the envelope math shows it to be an increase of 250-300 calories daily with the change to shrimp, alfredo, etc.

I want to say my weight last Sat. was ~164.5, though. I had gotten pretty low on carbs in the final week, so I do expect some minor rebound as I reintroduce them.

I was looking and guessing about that myself. I think with more carbs your weight may go up some but still think you will at a minimum be recomping.

 

[jimbuick]

I was looking and guessing about that myself. I think with more carbs your weight may go up some but still think you will at a minimum be recomping.

Recomp is ideally what I'd like to be doing over this brief period. I've kept the protein high and fats low for that purpose. The ideal scenario is one where I spend 4 weeks hovering around ~165 whilst still tightening up and filling out a bit before starting a progressive bulk period.

Really, this is the most regimented my diet has ever been, so we'll see how it plays out.

 

[MrKleen73]

Recomp is ideally what I'd like to be doing over this brief period. I've kept the protein high and fats low for that purpose. The ideal scenario is one where I spend 4 weeks hovering around ~165 whilst still tightening up and filling out a bit before starting a progressive bulk period.

Really, this is the most regimented my diet has ever been, so we'll see how it plays out.

See this is what one of the things I like to see and hear. Look at these results. Now someone taking a diet pill doing what you are doing would maybe have lost an extra couple of ounces in that time frame but mistakenly given the pills the credit. Here it is quite obvious that your diet has been the key here. Well done Sir!

 

[SkRaw85]

Proof is in the pudding (or lack thereof).

 

[jimbuick]

Weight: 163.4lbs

Had some pretty good workouts these last 2 days. About to hit legs, then sushi again. Will try to update the training before I leave for food.

 

[jimbuick]

Don't mind the house. It's shedding season for the huskies, and fur is everywhere.

 

[jimbuick]

Thursday / Volume Push

a1. DB Flyes: 30 x 15, 12
a2. Hex Press: 60 x 12, 8

WG Kaddy Bench: 176 x 9
Plate Front Raise: 45 x 12
DB Lateral Raise: 30 x 10, 30 x 9 (drop) 15 x 9

Rear Delt Raise: 15 x 24, 22
VBar Push down: 141 x 10, 8

Kaddy Pushups (Close/Neutral/Wide, no rest): BW x 25/10/7


Friday / Volume Pull

DB Row: 90 x 11, 10
Inc. Kaddy Row: 176 x 8, 8

Rocky Pull ups: BW x 12, 10
WG BTN Pull down (unsupported): 110 x 13, 100 x 12

Cable Facepulls: 50 x 20, 20, 16
Hoist EZ Curl: 116 x 9, 7
Lying Band Rope Curls: doubled red x 50

Today / Volume Legs

Leg Press: 4pps x 13, 11
Rope Pull through: 90 x 17, 15
Duff. Back Squat: 253 x 9, 7
DB RDL: 100 x 7, 6
Banded Sissy Squat: White x 33


Notes: good sessions overall. Weight seems to be holding pretty well, and my lower abdomen looks a wee bit more defined. Legs are cooked. Sleep hasn't been great this week with my school schedule, but I've been getting it done anyway.

Diet Change: really minor, but I'm swapping the shrimp out for 6oz chicken breast. Macros will be the same, but it is waaay cheaper.

 

[Hyde]

Shrimp is definitely more of a splurge variety protein for me. Too much money and effort to be a staple.

 

[jimbuick]

Shrimp is definitely more of a splurge variety protein for me. Too much money and effort to be a staple.

I liked it because it's fast and easy to cook, but my wallet was not a fan.

Effort Upper

CG Swiss Bench: work to 231 x 1
MG Swiss Feet-up Bench: work to 209 x 4

Seated Cable Row: 190 x 10, (dropset) 190/160/130 x 9/5/7
Standing DB OHP: 55 x 6, 6
MG Swiss Pull down: 140 x 12, 10
Kaddy Pushups: (dropset, C/M/W): BW x 34/7/5

Good session. Right around an hour overall.

 

[jimbuick]

ME Lower

SSB Squat: 275 + 8 chain x 1
Belt Squat: 2.5pps x 10, 8
SSB Wide Stance GM: 155 x 10, 165 x 9
Hacks (dropset): 300/260/220 x 14/7/13

Woof. 60 minutes in and out then off to class. Doing some homework now before heading to my final class of the day, then work.

 

[SkRaw85]

ME Lower

SSB Squat: 275 x 8 chain x 1
Belt Squat: 2.5pps x 10, 8
SSB Wide Stance GM: 155 x 10, 165 x 9
Hacks (dropset): 300/260/220 x 14/7/13

Woof. 60 minutes in and out then off to class. Doing some homework now before heading to my final class of the day, then work.

hard work never rests!

 

[jimbuick]

Not sure how the diet is gonna go today. Been without power for at least an hour, and energy company hopes to fix by 1030PM. Thus, no cooking or warming up food at all right now.

Plus, my street is flooded, so I can't even order anything to eat.

And my Professor still expects me to show up for class at 4pm somehow...

 

[Hyde]

Not sure how the diet is gonna go today. Been without power for at least an hour, and energy company hopes to fix by 1030PM. Thus, no cooking or warming up food at all right now.

Plus, my street is flooded, so I can't even order anything to eat.

And my Professor still expects me to show up for class at 4pm somehow...

He’s gonna be waiting a long time, man

 

[jimbuick]

He’s gonna be waiting a long time, man

The university finally buckled and shut down at 2pm; otherwise, she really did expect us all to show up. **** was wild.

 

[jimbuick]

163.2lbs today, which is pretty good considering I was living off of gas station fried chicken and lunchables on Thursday. Planning to implement my first carb increase this coming week.

Small changes to start, but I'll be adding 1 packet of oatmeal with my breakfast and 1 serving of Jasmine rice with my dinner.

 

[jimbuick]

163.4 this week.

Pics from the morning:

Feeling pretty good about how things are moving along. Will stay 1 more week at this calorie level and will be upping carbs again next Sunday.

Planning to post this week's training updates this evening. I've got a lot of homework to get done though, so no promises.

 

[jimbuick]

Monday / ME Bench

Comp. 112.5kg x 1
CG 2-Board: 198 x 5
Cable Row: 180 x 8 x 2

a1. Fat UH Pulldown: 120 x 15,12
a2. Seated DB OHP: 40 x 19,, 16

b1. Dips: BW x 16
b2. Pullaparts: Red x 30

Swiss-Bar Push-up: BW x 28

Tuesday / ME Lower

Trap Bar DL: 376 x 1
Duff. Front Squat: 231 x 8, 7
45 deg. hypers: +25 x 16, BW x 15
Walking Lunges: BW x 50

Thursday / Volume Push

a1. Low Inc. DB Flyes: 30 x 13, 10
a2. Low Inc. DB Bench: 30 x 12, 11

1 Board Bench AMRAP: 176 x 15

Plate Front Raise: 44 x 10
Standing DB OHP: 50 x 8, 5
BB Upright Row: 45 x 20

a1. Rope Spread Pushdown: 40 x 10, 8
a2. Rope Bent OH Pushdown: 40 x 6, 4

Friday / Volume Pull

Triangle Pulldown: 150 x 11, 10 (dropset, +pause) 100 x 6
Triangle Cable Row (w/ pause): 180 x 10, 9
Band Assisted Pull-up: Orange x 11, 12

DB Row: 80 x 10
Fat Bar UH Vogelpohl Row: 70 x 14, 13
Low Cable Facepull: 50 x 20, 18, 17

EZ Curl: work to 88 x 6
Cable Drag Curls: 91 x 14, 10

Saturday / Volume Legs

(all with oly shoes)

Goblet 1.5 Rep Squat: 80 x 12
Banded KB RDL (orange band at hip): 53s x 15, 13
Duff. Front Squat: 231 x 10
Quad. Dom. Trap Bar DL: 286 x 8, 6
Leg Press (against reds and greens): 1.5pps x 15

Good week overall. Not getting a lot of sleep each night with schoolwork, but still getting the work done. Seem to be recovering well enough, just gonna keep plugging away at it.

 

[MrKleen73]

Looking better and better with every progress photo!

 

[Hyde]

I kinda like the weekly layout; gives a better view of how it all goes together

 

[jimbuick]

I kinda like the weekly layout; gives a better view of how it all goes together

Always a silver lining, I suppose.

 

[jimbuick]

 

[SkRaw85]

View attachment 187163

I’m intrigued

 

[MrKleen73]

View attachment 187163

WHAT IS THIS MADNESS!!!! I want some!

 

[jimbuick]

WHAT IS THIS MADNESS!!!! I want some!

It was pretty good. They had 2 other flavors too, but I only bought the one. The other 2 were banana taffy and cotton candy. Found them at my local Kroger.

 

[jimbuick]

Had a brutal couple of sessions to end the week last week. Hoping to update it all on Wednesday. Tonight I have to finish an Op-ed and study for my midterms tomorrow.

Probably won't train in the morning and will use that time to do some studying before the exam. I'm planning to push that session to Wednesday afternoon.

 

[MrKleen73]

Priorities in check!

 

[jimbuick]

School sucks. Training going well. Weight at 164.4 this morning.

About to hit legs and then run a few errands and eat. Added a serving of pasta and 5oz of canned chicken to each day starting last Sunday. Will keep that level for another week before increasing again.

Planning to post the missing training sessions before I leave.

 

[Hyde]

Jim you are looking better than ever!!!

 

[jimbuick]

Updates comin' in hot.

Last Week (30SEP-05OCT):

Mon: ME Bench

Duff. (Ring on Ring) Bench: work to 242 x 1
Strict Axle OHP: work to 121 x 5

a1. NG Chins: BW x 11, 9
a2. Hoist Row: 131 x 12, 8

b1. Seated DB Laterals: 15 x 18
b2. Seated DB Rear Delt Raise: 15 x 23

Decline DB Bench: 55 x 25, 25

Bench Dips: BW x 20

Tue: ME Squat

Rev. Band (Micro) Duff. Squat: work to 385 x 1, 418 x F
Duff. GM: 176 x 8, 8
RH: 140 x 15, 15, 15

Leg Press: 4.5pps x 10, (Cluster set) 4.5pps x 9/4/2

45 Deg. Hypers: BW x 24

Thu: Volume Push

a1. DB Flyes: 35 x 11, 8
a2. DB Bench: 35 x 15, 10

MG Kadillac Bench: 176 x 10

Seated DB Laterals: 20 x 15, 11
Hoist OHP: (dropset) 66 x 8 -- 33 x 6

b1. Rope Upright Row: 129 x 11, 9
b2. Rear Delt Swings: 15 x 26, 21

EZ Pushdown: 70 x 8, 6
CG Push-up: BW x 31

Fri: Volume Pull

KB Row: (dropset) 53# + short red x 10 -- 53# x 7
Triangle Pulldown: 150 x 8, 6

a1. WG Cable Row: 150 x 10, 9
a2. TRX Row: BW x 10, 10

Banded UH Pulldown: 80 + red x 12
Seated Facepull: 50 x 30, 26

Alt. DB Curls w/ hold: 25 x F, F
Hoist Fat Bar Curl w/ tempo: 79 x 12

Sat: Volume Legs

RH Leg Ext: 90 x 23, 19
Band GM: Blue x 41

Duff Squat EMOM: 275 x 5, 5, 5, 5, 5

Walking Lunges: BW x 20, 20
Leg Press: 2pps x 16

Notes: The Saturday session was the most disgusting leg workout I have ever done. I was sore until Wednesday's leg session. Delts were sore within 4 hours of Thursday's session, and stayed that way through the weekend and the same is true for the lats. All told, this was a solid week in the gym. EMOM was stupid. I'm not sure why I decided to do that to myself.

 

[jimbuick]

This Week (07OCT-12OCT)

Mon: ME Bench

Banded CG Kadillac: work to 209 + doubled micros x 1
WG Kadillac w/ Pause: work to 176 x 5

a1. Swiss MG Pulldown: 150 x 10, 9
a2. Hoist OHP: 126 x 7, 6

b1. Hoist Flat Press: 113 x 11, 10
b2. TRX Rows: BW x 13, 12

c1. BTH Pushdown: 50 x 9
c2. Push-ups: (cluster set) BW x 15/7/4

Wed: ME Lower

Duff. Fronts against choked greens: work to 297 x 1
Duff. Fronts: 297 x 2
Banded Duff. Suspended GM: 99 + choked lights x 6, 122 + choked lights x 6

a1. Heel Elev. Goblet Squat (w/ 5 sec. pause first rep): 53 x 10, 72 x 10
a2. Quad Focus Leg Press: 3pps x 11, 8

Thu: Volume Push

a1. DB Flyes: 35 x 10, 7
a2. Dips: BW x 10, 8

MG Swiss Bench: 189 x 8

Plate Front Raise: 35 x 18
DB OHP: 50 x 8, 7
Rear Delt Hang + Swing (Destroyer set): 50 x 60, 25 x 30, 15 x 10

BB Skullcrusher: (to forehead) 66 x 8, (to chin) 66 x 8
Bench Dips: (cluster set) BW x 18/6

Fri: Volume Pull

Weighted CNG Chins: +30# x 6, 6
Banded Hoist Row: 91 +micro x 15, 91 + 2 micro x 13
Chin-up: BW x 14
BO DB Row: 75s x 10, 9
Seated Cable Row (w/ pause): (dropset) 150 x 15--130 x 10--100 x 6

a1. Behind Back Cable Shrug (w/ pause): 79 x 15, 15
a2. EZ Handle Facepull: 50 x 19, 17

Alt. DB Hammer Curl: 40s x 7, 6
Fat Bar Cable Curl: 66 x 50 (cluster, 20/10/9/6/5)

Saturday: Volume Legs

KB Goblet Squat w/ Raised heel + pause 1st rep: 106# x 12, 10
RH Single Leg Ext: 70 x 17

Hi Bar Squat (tempo down, pause at parallel): 176 x 8

45 deg. hypers: +25 x 15, 15
TPB RDL: 220 x 8, 8

Notes: All told, another good week. Legs are smoked right now. A little residual soreness in the pecs and tris from Thursday, and the mid back from yesterday. Cheat day in full effect right now, and I will probably be up late doing homework too.

 

[MrKleen73]

Nice work and DAMN JIM LOOKING SEXY AF! Never seen you look this good!

 

[jimbuick]

Nice work and DAMN JIM LOOKING SEXY AF! Never seen you look this good!

Thanks man. It's all angles and lighting, tbh. Hopefully, I can maintain some semblance of conditioning as I keep adding the calories back in.

Ideally, getting to a "lean" ~180 before doing a mini-cut would be the goal of this next phase of training. Thinking of maybe shooting for a competition next summer before grad school.

 

[BennyMagoo79]

Looking very mean with the extra 2Ib mate, nice work! I thing the climb to 180 is going to have you looking pretty jacked!