pfresh
Well-known member
Won’t be long now . I want to surpass the goal by a pound or two then try and hold steady for a minute before deciding how to proceed .
Vector, Alpha-Bulk, Epi-Chaos, Flashpoint , Unsponsored 8 Week Log
- Thread starter pfresh
- Start date
Won’t be long now . I want to surpass the goal by a pound or two then try and hold steady for a minute before deciding how to proceed .
LeanEngineer
Legend
Looking shredded and veins are popping!
pfresh
Well-known member
God is Beast Volume bench day
Felt good again today. Supersetted everything
Bench
Warm up
135x5
155x5
175x5
Working sets
195x6 reps for 10 sets
Supersets
Dumbbell Bench Rows
70 pounds x4 sets at 10 reps
Concentration curls 27 pounds x 12 reps per arm for four sets
Standing calf raises
225x20 reps for four sets
Next I did close grip bench
135x12 reps for four sets
With
Cable ab crunches 60 pounds to failure for 4 sets .
Felt good again today. Supersetted everything
Bench
Warm up
135x5
155x5
175x5
Working sets
195x6 reps for 10 sets
Supersets
Dumbbell Bench Rows
70 pounds x4 sets at 10 reps
Concentration curls 27 pounds x 12 reps per arm for four sets
Standing calf raises
225x20 reps for four sets
Next I did close grip bench
135x12 reps for four sets
With
Cable ab crunches 60 pounds to failure for 4 sets .
pfresh
Well-known member
I seemed to have leaned out a lot over the course of the log. Especially considering that the scale has only really moved a couple of pounds .
pfresh
Well-known member
Just ordered 6 bottles of AlphaBuild on the presale on Strong Supplement Shop! Decided to give this a go because things have been going so well for me so far in this log. I’m going to wait til this log is over to try it out but I’m really hoping there are some good logs from other members to follow !
LeanEngineer
Legend
Agreed! Sometimes the scale doesn't tell the entire picture when it comes to cutting.
pfresh
Well-known member
Hit a killer Deadlift today. Pumped up all around!
Deadlifts
Warm up
135x5
165x5
205x5
225x5
245x5
Working sets
280x5
320x5
360x5
320x5
360x5
405x3
( Book said 400 x 1-3, I went 405 for a triple instead .)
Next I did Romanian deadlifts
205x 12 for four sets
Supersetted with
4 sets of dips at 20 reps
After that I did 4 sets of barbell Pendley rows .
135x10
Supersetted with
Ez curl bar curls at 75 pounds for 4 sets
I finished up the workout with
3 sets concentration curls at 27 pounds per arm for 12 reps super setted with
3 sets of hanging leg raises to failure .
Really hard hitting workout . It took forever but it was a good one !
Deadlifts
Warm up
135x5
165x5
205x5
225x5
245x5
Working sets
280x5
320x5
360x5
320x5
360x5
405x3
( Book said 400 x 1-3, I went 405 for a triple instead .)
Next I did Romanian deadlifts
205x 12 for four sets
Supersetted with
4 sets of dips at 20 reps
After that I did 4 sets of barbell Pendley rows .
135x10
Supersetted with
Ez curl bar curls at 75 pounds for 4 sets
I finished up the workout with
3 sets concentration curls at 27 pounds per arm for 12 reps super setted with
3 sets of hanging leg raises to failure .
Really hard hitting workout . It took forever but it was a good one !
Segansational
Well-known member
Those deads plus the RDLs and pendlay rows?? You've gotta be toasted! Nice work.
pfresh
Well-known member
God is Beast
VOLUME SHOULDER DAY
I wasn’t too beat today despite the workout yesterday. I actually woke up about an hour before my alarm was set to go off and headed into work to get a jump start on the day . Felt pretty good going through this workout too . Not bad for a Friday , Vascularity is getting a bit insane and I’m noticing that I’m starting to get that horseshoe on my bicep by the elbow joint . I just noticed it last night , having the definition there , was like woah, that’s new .
Volume Shoulders
Press
Warm up
45x5
55x5
75x5
85x5
Working sets
100x5 for 10 sets supersetted with one of the following exercises
( i started supersetting in the warm up sets )
Hack Squats
250x25 for 4 sets
Double overhand Chin ups
5 sets of 10 reps
Concentration curls
12 reps at 27 pounds for 3 sets
Next I did Swiss bar off the pins press
4 sets at 145 pounds for 8 reps
Super setted with cable ab crunches 60 pounds to failure .
Things seem to be moving along well.
VOLUME SHOULDER DAY
I wasn’t too beat today despite the workout yesterday. I actually woke up about an hour before my alarm was set to go off and headed into work to get a jump start on the day . Felt pretty good going through this workout too . Not bad for a Friday , Vascularity is getting a bit insane and I’m noticing that I’m starting to get that horseshoe on my bicep by the elbow joint . I just noticed it last night , having the definition there , was like woah, that’s new .
Volume Shoulders
Press
Warm up
45x5
55x5
75x5
85x5
Working sets
100x5 for 10 sets supersetted with one of the following exercises
( i started supersetting in the warm up sets )
Hack Squats
250x25 for 4 sets
Double overhand Chin ups
5 sets of 10 reps
Concentration curls
12 reps at 27 pounds for 3 sets
Next I did Swiss bar off the pins press
4 sets at 145 pounds for 8 reps
Super setted with cable ab crunches 60 pounds to failure .
Things seem to be moving along well.
pfresh
Well-known member
Yeah it was a killer workout but I really feel like I’ve been making progress lately so I’ve been highly motivated . I never used to take progress photos , I wish I had started taking them a long time ago , it’s really cool to see the changes that occur after a month. Stuff you don’t notice day by day .
pfresh
Well-known member
No weight changes this week. Weight held steady at 186. What I am noticing in the mirror is more separation between muscles . The lines of separation are becoming more visible week by week . Weight holding steady is a good thing at this point . I am going for very slow weight loss at this point . I barely have any fat left on my body. The areas of fat is mostly on my lower back and butt , everywhere else is very lean .
Renew1
Legend
Hey brother, I apologize .... I know you've probably already said ...
What method are you using to figure your body fat ?
pfresh
Well-known member
I used the Jackson Pollock 7 point method using Skinfold Calipers . It’s a good way to track your personal progress overtime but I wouldn’t put any weight into the actual number it gives you as it is inaccurate to +/- 4 percent. It is a good way to track personal progress though. I think taking progress photos is your best way to really see differences . I didn’t really think I looked that different from the start of the log to the one month progress photos until I saw the actual photos side by side .
Invalid Link Removed
pfresh
Well-known member
Squat Volume Day.
This workout was a heavy hitter. I started supersetting off the very first warm up set of squats. By about the 7th working set I was gassed, I pushed through and toasted my legs with some high rep lunges at the end .
Squats
Warm up
Bar x 5
135x5
185x5
225x5
Squat Working sets
245 x 5 reps for 10 sets
Supersetted with squats starting on very first warm up in order
Dips x 20 x 5 sets
Double underhand Chin ups
12 reps x 5 sets, by the fourth set on the 10th rep I was hanging off the bar for a few seconds catching my breath between reps . On the fifth set I was hanging off the bar on rep 8 and slowly banging out a rep every 5 seconds or so until I hit 12 reps . Breathing chins???
Next I took a nice easy superset and did my concentration curls . 3 sets per arm at 27 pounds and 12 reps .
I finished the last set of squats and went straight into my first set of lunges .
Dumbbell lunges 15 reps per leg 27 pounds per arm x 4 sets
Super setted with cable ab crunches, 60 pounds to failure .
This was a killer workout and left me a bit light headed . Got to work hard to keep making progress!
This workout was a heavy hitter. I started supersetting off the very first warm up set of squats. By about the 7th working set I was gassed, I pushed through and toasted my legs with some high rep lunges at the end .
Squats
Warm up
Bar x 5
135x5
185x5
225x5
Squat Working sets
245 x 5 reps for 10 sets
Supersetted with squats starting on very first warm up in order
Dips x 20 x 5 sets
Double underhand Chin ups
12 reps x 5 sets, by the fourth set on the 10th rep I was hanging off the bar for a few seconds catching my breath between reps . On the fifth set I was hanging off the bar on rep 8 and slowly banging out a rep every 5 seconds or so until I hit 12 reps . Breathing chins???
Next I took a nice easy superset and did my concentration curls . 3 sets per arm at 27 pounds and 12 reps .
I finished the last set of squats and went straight into my first set of lunges .
Dumbbell lunges 15 reps per leg 27 pounds per arm x 4 sets
Super setted with cable ab crunches, 60 pounds to failure .
This was a killer workout and left me a bit light headed . Got to work hard to keep making progress!
pfresh
Well-known member
GOD IS BEAST
Heavy Bench Day
I was not feeling bad at all from the squats yesterday . A little sore in the hamstrings but everything else was good to go!
I started super setting in the warm up set
Bench
Warm up
45x5
135x5
175x5
Working sets
185x5
205x5
225x5
205x5
225x5
255x3
( Book said 1-3 , I went with 3)
Super sets exercises
I started with Single Arm Dumbbell Bench Rows
70 pounds x 10 reps for 5 sets a side
Next I did
Standing Calf Raises
4 sets at 250 pounds for 15 reps
After the bench was done I did close grip bench press
135x12 reps for 4 sets
Superset
Hanging leg raises to failure for 4 sets .
I finished up the workout with concentration curls
3 sets per arm for 12 reps at 27 pounds .
Heavy Bench Day
I was not feeling bad at all from the squats yesterday . A little sore in the hamstrings but everything else was good to go!
I started super setting in the warm up set
Bench
Warm up
45x5
135x5
175x5
Working sets
185x5
205x5
225x5
205x5
225x5
255x3
( Book said 1-3 , I went with 3)
Super sets exercises
I started with Single Arm Dumbbell Bench Rows
70 pounds x 10 reps for 5 sets a side
Next I did
Standing Calf Raises
4 sets at 250 pounds for 15 reps
After the bench was done I did close grip bench press
135x12 reps for 4 sets
Superset
Hanging leg raises to failure for 4 sets .
I finished up the workout with concentration curls
3 sets per arm for 12 reps at 27 pounds .
pfresh
Well-known member
Things have been going really well in here! My recovery has been very good between workouts and I’ve been waking up before my alarm everyday despite the brutal workouts . I have definitely been enjoying my run so far and although my deficit is small, it’s still great to be having optimal recovery in a deficit.
Renew1
Legend
Nice!
pfresh
Well-known member
Got to the gym kinda late today . Really had to motor but I killed it!
God is Beast Volume Dead’s day
Started super sets right off the first warm up to get it done !
Deadlift
Warm up
135x5
185x5
225x5
275x5
Working sets
300 x5 for 10 sets
Super sets , 1 set of 1 exercise per deadlift set
Swiss Bar off the pins Bench press
145x10 reps for 5 sets
Hack Squats> These were brutal being super setted with the working sets of Dead’s
250x20 reps for 4 sets
Concentration curls
3 sets per arm at 27 pounds
Double over hand chin ups
2 sets of 10
First set hanging off the bar at rep 8 and pumping out last two
Second set I made it to rep 6 and then slowly repped out the last 4> this was tough
Next I did
Pendley Barbell rows > Dead stop lowering under control
3 sets at 135 pounds for 10 reps
Super set with
Cable ab crunches to failure 60 pounds for 3 sets .
Killer workout , left me dizzy and happy to be heading home to dinner !
God is Beast Volume Dead’s day
Started super sets right off the first warm up to get it done !
Deadlift
Warm up
135x5
185x5
225x5
275x5
Working sets
300 x5 for 10 sets
Super sets , 1 set of 1 exercise per deadlift set
Swiss Bar off the pins Bench press
145x10 reps for 5 sets
Hack Squats> These were brutal being super setted with the working sets of Dead’s
250x20 reps for 4 sets
Concentration curls
3 sets per arm at 27 pounds
Double over hand chin ups
2 sets of 10
First set hanging off the bar at rep 8 and pumping out last two
Second set I made it to rep 6 and then slowly repped out the last 4> this was tough
Next I did
Pendley Barbell rows > Dead stop lowering under control
3 sets at 135 pounds for 10 reps
Super set with
Cable ab crunches to failure 60 pounds for 3 sets .
Killer workout , left me dizzy and happy to be heading home to dinner !
akboom87
Well-known member
That is an intense workout!!
pfresh
Well-known member
Yeah I am really liking this God is Beast Plan. Next I will probably run a cycle of first set last 5 pros for the anchor cycle then I’m thinking I’ll run coffinworm
akboom87
Well-known member
How much longer are you running the god is beast plan?
pfresh
Well-known member
I’m on the final week this week. Next week is a deload week
pfresh
Well-known member
God is Beast
Heavy Shoulder Press Day
Woke up early today , was at work before 5 am , slipped out of work a bit early and hit the gym . Solid workout today . I really grilled my back at the end with some Romanian Deadlifts . That’s a double down on deadlifts as I did my volume conventional dead’s yesterday . My hamstrings weren’t feeling totally toasted today so I decided to put them back on the fire !
Standing overhead press
Warm up
45x5
55x5
65x5
75x5
85x5
Working sets
95x5
105x5
120x5
105x5
120x5
135x5
(Last set was supposed to be 1-3 but I spaced and did five )
Super sets
I started super setting after the first couple warm up sets
Following exercises 1 set per exercise super set with overhead press above
Standing Calf Raises
250x20 reps for 4 sets
Concentration Curls
27 pounds x15 reps for four sets per arm
(Was 12 reps before but that has gotten very easy so bumped it up to 15 now )
After the shoulder press was done I did :
Romanian Deadlifts
5 sets at 185 pounds for 15 reps
Took these pretty slow >>> Did double overhand grip>>> Really burned my forearms and lats.
Super set
Lay down EZ curl bar Tricep extensions
85 pounds x12 reps for 5 sets
I finished up the workout with 4 sets of hanging leg raises to failure .
Heavy Shoulder Press Day
Woke up early today , was at work before 5 am , slipped out of work a bit early and hit the gym . Solid workout today . I really grilled my back at the end with some Romanian Deadlifts . That’s a double down on deadlifts as I did my volume conventional dead’s yesterday . My hamstrings weren’t feeling totally toasted today so I decided to put them back on the fire !
Standing overhead press
Warm up
45x5
55x5
65x5
75x5
85x5
Working sets
95x5
105x5
120x5
105x5
120x5
135x5
(Last set was supposed to be 1-3 but I spaced and did five )
Super sets
I started super setting after the first couple warm up sets
Following exercises 1 set per exercise super set with overhead press above
Standing Calf Raises
250x20 reps for 4 sets
Concentration Curls
27 pounds x15 reps for four sets per arm
(Was 12 reps before but that has gotten very easy so bumped it up to 15 now )
After the shoulder press was done I did :
Romanian Deadlifts
5 sets at 185 pounds for 15 reps
Took these pretty slow >>> Did double overhand grip>>> Really burned my forearms and lats.
Super set
Lay down EZ curl bar Tricep extensions
85 pounds x12 reps for 5 sets
I finished up the workout with 4 sets of hanging leg raises to failure .
LeanEngineer
Legend
Nice workout with good volume!
pfresh
Well-known member
Still on track , lost half a pound last week which I feel like is a pretty good deficit at this point. I don’t have much more fat to lose on my body and I don’t have a set deadline to lose it so I’m going to keep going down nice and slow to try and hold onto what I have / maybe even make a bit of progress along the way . Although my weight isn’t changing much I am noticing more definition in the mirror all the time. It’s pretty cool, I can see the separation between pretty much all of my muscles and the lower back fat is 90 percent gone . I’m going to keep calories exactly the same as they have been as I still feel pretty good eating the set amount of calories while still being able to slowly lean down .
( Calories around 2300-2400 a day Macro breakdown 50-55 percent Protein, 25-30 percent Carbs 25-30 percent Fats)
( Calories around 2300-2400 a day Macro breakdown 50-55 percent Protein, 25-30 percent Carbs 25-30 percent Fats)
pfresh
Well-known member
On a side note, I have a cheat meal scheduled for today at noon. I am hitting an all you can eat buffet.
I will be literally dusting off the EvoMuse Defuse for this one. I am going to go to town but stick to mostly meat and vegetables . I think the last cheat meal I had was before this log began and next week is week 7 of this log and a deload week . I will still post the deload workouts but am looking forward to a bit of a break and recuperating
I will be literally dusting off the EvoMuse Defuse for this one. I am going to go to town but stick to mostly meat and vegetables . I think the last cheat meal I had was before this log began and next week is week 7 of this log and a deload week . I will still post the deload workouts but am looking forward to a bit of a break and recuperating
Attachments
pfresh
Well-known member
I did it right , the trick is to stick to mostly meat and vegetables . I would say 80 percent of what I ate was prime rib roast, it was so good I went back for plate after plate . There was also some very good lamb and honey ham. This was served from a a server who cut the meat right off the roast in front of you . On top of this I had egg Benedict maybe about 6 eggs but did not eat the English muffins it was served on. I also had a few pieces of Canadian Back bacon. They had some very good Brussel sprouts/ mixed vegetables I loaded up on for some fibre .For desert I has some very nice cheeses with a few bowls full of pineapple/ blueberries/ strawberries . I didn’t eat anything today that wasn’t a whole food but probably consumed around 5-6 thousand calories . I am still full well into the evening . I had a protein shake to take my second serving of vector/ vitamins with but don’t think I will eat again until tomorrow around lunch time .
pfresh
Well-known member
531 Deload week and Some PR tests.
Decided to go with the deload PR test week to see where we are at . I need to get at least 5 reps on each final set to keep my training max the same . I may stop at 5 if I know I won’t PR but if I feel like I might then I’ll go for it , like I did today.
Squat Deload Day/ PR test
Warm up
135x5
165x5
195x5
225x5
265x5
295x5
PR test
325x10>>>>>PR!
I got to about 5 reps then the rest were more or less breathing squats but I’m still counting it because it’s a personal record and doesn’t amount to anything other than I gave it my all.
Accessories
3 sets of Ez bar curls at 75 pounds for 12 reps
3 sets of cable Pushdowns at 70 pounds for 12 reps
3 sets of hanging leg raises to 10.
Called it a day there , it is a deload week after all .
Decided to go with the deload PR test week to see where we are at . I need to get at least 5 reps on each final set to keep my training max the same . I may stop at 5 if I know I won’t PR but if I feel like I might then I’ll go for it , like I did today.
Squat Deload Day/ PR test
Warm up
135x5
165x5
195x5
225x5
265x5
295x5
PR test
325x10>>>>>PR!
I got to about 5 reps then the rest were more or less breathing squats but I’m still counting it because it’s a personal record and doesn’t amount to anything other than I gave it my all.
Accessories
3 sets of Ez bar curls at 75 pounds for 12 reps
3 sets of cable Pushdowns at 70 pounds for 12 reps
3 sets of hanging leg raises to 10.
Called it a day there , it is a deload week after all .
pfresh
Well-known member
I went for a jog yesterday before the buffet . I haven’t ran since last year but decided to give it a go . Despite having not ran since last year , I did an easy 3 k, didn’t have to stop at all to catch my breath and got home feeling okay . Next weekend I will try and see if I can still run 5 k or not without hacking up a lung .
pfresh
Well-known member
I think I’m going to start adding in two real cardio days a week, not just walks . Not for any fat loss purposes as I’m pretty much as lean as I wanted to be, for overall well being and to see if it helps me in the gym with my lifts / super sets . Nothing crazy , maybe one jog a week and one 30 minute session on the cardio bike .
pfresh
Well-known member
Awesome work and then just casually run a 3k no big deals
Honestly, I think it’s just being so light , I remember when I would go for jogs when I was 225-230 and it took me a long time to work up to being able to run a consistent 5 k . Just getting 1 k was hard when I weighed that much .
pfresh
Well-known member
Bench Deload Day
I knew I wasn’t going to get a PR on bench so I didn’t attempt it . I would have needed 9 reps for the PR and 5 felt awfully heavy as it was . Maybe I could have got 6 , possibly 7 but 9 wasn’t happening so I stopped at 5
Bench Deload day
Warm up
45x5
135x5
155x5
185x5
205x5
230x5
Deload set
255x5
Accessories
Close grip bench press
135x10 3 sets
Pull ups x 10 3 sets
Standing calf raises
225x15 3 sets
Called it there
I knew I wasn’t going to get a PR on bench so I didn’t attempt it . I would have needed 9 reps for the PR and 5 felt awfully heavy as it was . Maybe I could have got 6 , possibly 7 but 9 wasn’t happening so I stopped at 5
Bench Deload day
Warm up
45x5
135x5
155x5
185x5
205x5
230x5
Deload set
255x5
Accessories
Close grip bench press
135x10 3 sets
Pull ups x 10 3 sets
Standing calf raises
225x15 3 sets
Called it there
pfresh
Well-known member
Week 7 Deload / PR test Dead Lift Day
Decided to see if I could PR on this and bombed out . That’s okay, it was going well until the last rep, I couldn’t lock it out , got it up about 90 percent of the way and just at the end failed . Wasn’t going to attempt another rep after that, no sense on trying and hurting myself over doing it .
Dead lift Warm up sets
135x5
185x5
225x5
245x5
275x5
295x5
320x5
360x5
PR attempt>>>> Needed 9 for PR
400x7>>>failed lockout at the top of the 8th rep>>>
Next cycle I will add some Deadlift pulls from the rack or something like that to help build lockout . I have no problem getting it up about 75 percent of the way, it’s the last bit that gets me. Any exercise suggestions for accessory work I’m all ears.
Accessory work
Pendley rows
135x10 for 3 sets
Lay down EZ curl bar Tricep extensions
75x15 reps for 3 sets
Bulgarian split squats
20 pounds per arm for 3 sets of 10>>> these really hit the quads well. It’s been years since I’ve done them but will probably incorporate them into my next cycle instead of lunges because man did they burn at such a light weight . I went super slow on the way down and really felt them . I’m sure once I get used to them and get the form down I’ll be able to add a bit of weight but light and right is always best in my opinion .
So overall in the last 7 weeks I would say my strength has stagnated / declined a bit but I am also very lean at this point and this is to be expected when you get low on the body fat . After this log is complete I am still deciding what I want to do/ supplement to run. I will definitely be running alpha build but am considering possibly running a log on some SNS stuff . Recomp 20 sounds like it may be right up my alley for a very slow lean bulk and I will definitely be ditching my pre workout and trying out Triton from apex alchemy and stacking it with caffeine . Any suggestions on what people want me to try out and log ?
Decided to see if I could PR on this and bombed out . That’s okay, it was going well until the last rep, I couldn’t lock it out , got it up about 90 percent of the way and just at the end failed . Wasn’t going to attempt another rep after that, no sense on trying and hurting myself over doing it .
Dead lift Warm up sets
135x5
185x5
225x5
245x5
275x5
295x5
320x5
360x5
PR attempt>>>> Needed 9 for PR
400x7>>>failed lockout at the top of the 8th rep>>>
Next cycle I will add some Deadlift pulls from the rack or something like that to help build lockout . I have no problem getting it up about 75 percent of the way, it’s the last bit that gets me. Any exercise suggestions for accessory work I’m all ears.
Accessory work
Pendley rows
135x10 for 3 sets
Lay down EZ curl bar Tricep extensions
75x15 reps for 3 sets
Bulgarian split squats
20 pounds per arm for 3 sets of 10>>> these really hit the quads well. It’s been years since I’ve done them but will probably incorporate them into my next cycle instead of lunges because man did they burn at such a light weight . I went super slow on the way down and really felt them . I’m sure once I get used to them and get the form down I’ll be able to add a bit of weight but light and right is always best in my opinion .
So overall in the last 7 weeks I would say my strength has stagnated / declined a bit but I am also very lean at this point and this is to be expected when you get low on the body fat . After this log is complete I am still deciding what I want to do/ supplement to run. I will definitely be running alpha build but am considering possibly running a log on some SNS stuff . Recomp 20 sounds like it may be right up my alley for a very slow lean bulk and I will definitely be ditching my pre workout and trying out Triton from apex alchemy and stacking it with caffeine . Any suggestions on what people want me to try out and log ?
LeanEngineer
Legend
Alphabuild and recomp 20 would definitely be a nice set up. I would follow a long on that log!
Segansational
Well-known member
Assuming that rack pulls and maybe something like good mornings might help at the top for additional accessory work?
pfresh
Well-known member
This is a good idea . I will do them with a safety squat bar in my next training cycle !
LeanEngineer
Legend
What's the typical rep range per set?
pfresh
Well-known member
For the main lifts it will be triples and for the accessory main lift it will be fives . For the leg accessory work, I will be working in the 15-20 rep range and for all the push/ pull accessories I will be sticking around 5-10 reps.