Jrock’s cut log

jrock645

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Leg day today.

lying leg curl 1x9 plus 10 partials and a 15sec static hold
leg press 2x8 then dropset 8/8/10
seated calf raise 2x10 with 10 partials and 10sec hold in stretch on each set
v squat 2x8
2x8 with cluster to finish 2nd set +6 +5
cable pull throughs 2x10

hyper extension be only 3x20
myo crunch 3x20

35 minutes incline walking

Skipped HIIT cause I got to the gym as peak time was starting and didn’t wanna wait to get going or waiting for machines would have been even worse. Had to shuffle some stuff around a bit to keep waiting to a minimum.
 

jrock645

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Pull day

Overslept, no time for cardio. Will try to do some after work tonight.

DB row x8, then drop x8

superset:
upright 3x10
machine shrugs 3x12
bb hyperextensions 3x10

assisted chins 2x12
overhand iso row x12, x8
db pullover 2x10
incline bench leg raises 3x12
hammer Db preacher curls x12, x10
one arm cable curl 2x15

+drag curl finisher x35
 
Matthersby

Matthersby

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I really wanna find time to get to the gym today and don’t think I can.
 

jrock645

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Got into my apartment gym after work. Not my usual, but made it count. It was roughly:

5 sets each slight incline Db press and overhand rows
3 sets each close grip pull downs and perpendicular grip rows
3 sets lateral raises
1 cluster set machine presses
3 sets DB flyes
4 sets DB overhead press
4 sets each upright rows and rear delt flyes
2 sets myo crunches
30 minutes incline walking

Going out of town tomorrow, will try and bang out a workout at the hotel on Saturday.
 

jrock645

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Out of town for the weekend but got into the hotel gym today to do a bit of something. Chest, back and arms plus 20 minutes incline walking. About an hour and 15 minutes total.
 
Matthersby

Matthersby

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Out of town for the weekend but got into the hotel gym today to do a bit of something. Chest, back and arms plus 20 minutes incline walking. About an hour and 15 minutes total.
I always intend to do that on vaca and never do. Kudos
 

jrock645

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Got in for legs today.

20 minutes HIIT on he bike to start.

lying leg curl x8 +10 partials +static hold
v squat 2x8 @ 434lbs
standing calf raise 2x10 @315lbs + 10 partials + 10 second static hold, then stripped weight off and did 15 reps at 185. Did this for both sets.
hack squat 2x8 +6 +5 on second set for cluster set finish
leg press dropset 8 +8 +8 +8
cable pull through 2x10

added 3 sets each hypertensions and incline bench leg raises
finished with 30 minutes on the elliptical
 

jrock645

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Got in for a pull workout today.

Lethargy has gotten bad, cut havoc as of last night. Was a struggle getting up this morning, no cardio but solid lifting session.

Hope I snap out of this lethargy in the next couple days. Too busy this time of year to be feeling like that.
 

jrock645

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Got into the apt gym after a 12 hour work day and hit shoulders, along with some arms. I did:

10 sets shoulder press
4 sets rear delt Db fly
4 sets plate raise
3 sets upright row
1 dropset of lateral raise
4 setspalms up pulldown
4 sets rope push down
3 sets Db curls
3 sets overhead Db extrnsion
2 sets myo crunch
60 second plank

all in just over 60 minutes.

Really busy upcoming week at work. Trying to get back on track after getting off it for the better part of a week. Workouts this week will likely be in the apartment gym to save time. Missed the past couple days, came down with a bit of the crud. Think it’s just sinuses now, which I can deal with.
 
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jrock645

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Forgot to post, but got in yesterday for a back workout. Was a busy day of catching up on errands so just knocked something out in the apt gym. Knocked out chest and 20 minutes elliptical this morning.

Trying to make sure I’m getting in for something as much as I can despite a busy couple weeks.
 

jrock645

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Got in this morning for a quick leg workout and cardio.

Did leg curls, Bulgarian split squats, leg extensions and Db stiff leg dead’s. Then myo crunch, plank and 30 minutes elliptical. Volume was pretty low but better than nothing. Doesn’t take much with Bulgarians, anyway.
 

jrock645

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Push workout this morning.

slight decline DB press 2x8 then drop +8 +8
smith slight incline 3x6
hammer machine press 2x6
dips x15, x11
db side laterals 2x8
single handle Tri pushdowns x12, x9
lying extension x12 x10
bayesian fly dropset 8/6/8/10
cable y ups x15 +7
hanging knee raise 3x30
60 second plank
30 minutes elliptical


Back on track after a rough two weeks of just being really busy with holiday stuff at work and being sick on top of it. Had stuff to do around the house yesterday and felt like I’d been hit by a Mack truck after working 65+ hours and being sick last week, so just took the rest day even though I’d really wanted to get back in.

Still fighting off a sinus infection but it’s slowly getting better and I feel ok.
 
Matthersby

Matthersby

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Same here. Holidays are brutal to stay on track. Plus being sick
 

jrock645

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Took a progress photo this morning... really drying out over the last week despite really being off rhythm with everything. Making progress.

 

jrock645

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Leg day today.

lying leg curl x9 +10 partials +30sec hold
v squats 2x8
leg extension cluster set 2x8 +4 +2
leg press drop set 8/8/8/12
cable pull through 2x10
standing calf raise 2x10 +10 partials +10sec stretch each set
back extrnsion 2x12
myo crunch 2x20

30 minutes elliptical

Solid workout today. Felt like I might have to lay up a bit on the v squats but pretty much picked up where I’d left off, with the second set at 434.
 

jrock645

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Just a quick post to say i got in for a pull workout today. Posting from my phone, had to get on the road to leave town immediately after. May not get in the next couple days, being out of town. Not sure what the hotel has for a gym and not sure if ill have time.
 

jrock645

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Did I just read "Calves OVER DEVELOPED".. You lucky son of a..
Yeah its weird, most of my pants really hug my calves. Its a bit awkward. That and form fitting shirts hug my forearms real tight. Well developed extremities, everything in the middle under developed.
 

CroLifter

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36 lbs left to gain? Am i reading this right?
 

jrock645

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36 lbs left to gain? Am i reading this right?
Well im at about 205 right now. Weight isnt really changing despite being in deficit but everything in the mirror is changing at a pretty rapid pace. Adding injectable SD in after christmas so things will get more interesting soon. And thats a theoretical chart to get to 220 at 8%, which is based on measurements from the beginning of the log. Ill do it again at the end of this cycle and see how much the projection varies.I dont get too fixated on it, but its an interesting tool to have.
 

jrock645

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Got in for a push and pull workout in the apartment gym yesterday. Was cramped for time so just banged out something quick. Along with 30 minutes on the elliptical.

Got in today for legs.

Lying leg curl 3x15
narrow leg press 2x10
seated leg curl 3x 6
v squat 2x20
stansing calf raise 2x12 plus 15 partials and a 20 second stretch each set

adductor/abductor 2x15 each
incline bench leg raise 2x12
30 minutes incline walking lvl 12 on treadmill
 

jrock645

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Pull workout this morning

low cable row 1x8 +8 reps after dropping weight
machine shrug cluster set 8 +4 +2, +15 at a light weight
straight arm pulldown 12/9
overhand t bar row x12, x8
supinated pulldown 2x 12
myo crunch 4x15
cable bb curl 3x12
cable hammer curl 10 +6 +8 +10 dropset

40 minutes elliptical HR low-mid 120’s
 

jrock645

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Got in for push day today.

db bench 2x8
smith slight incline press 2x8
bayesian flyers 2x15
dips x10 x11
rear delt db fly 2x40
machine shoulder press 2x 8
bent over tri ext 2x15
lying floor ext x7 x10
incline bench leg raises 3x12
60sec plank

30 minutes elliptical
 
Matthersby

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Have a good Christmas with you wife and dogs brotha. Been lurking and dropping in but not for more than a quick second. Seems like you’ve been doing better during the holiday rush of getting to the gym than I have.
 

jrock645

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Have a good Christmas with you wife and dogs brotha. Been lurking and dropping in but not for more than a quick second. Seems like you’ve been doing better during the holiday rush of getting to the gym than I have.
thank you sir! Enjoy your family time as well
 

jrock645

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Legs today.

lying leg curl 2x8 3 count on the negatives
vsquat x10, x8- 454 on the set of 8
leg extension x11, x9 +4.5 +2, cluster set on 2nd set
Bulgarian death set 3up/3down 70 seconds per leg
able pull through 2x12
standing calf raise 2x10 +10 partials and 10sec stretch both sets
incline bench leg raises 2x12

25 minutes elliptical

Started injectable SD today. Things are about to get interesting.
 

jrock645

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Progress pic... first day of SD and this is where im at. Excited to see where the SD takes me.

 

jrock645

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Upper body push/pull day today

db bench 15/15/12/9 then dropset finish
Bayesian fly 4x15
low cable row 4x10 adding weight each set
dips 4x12
cable crossovers 2x15 (done like a decline fly)
machine overhand row 2x8 then dropset finish

+myo crunch x25
+30 minutes elliptical hr 136 avg
 

jrock645

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Tried a new arms/shoulders workout today. Some stuff I saw on YouTube, superhuman you. Sounds like the guy got a lot of it from Charles glass.

db shrugs into lateral raise 3x10
overhead plate press dropset 30sec tut per weight
kneeling side to side Db raise 10 per side x2
db front raise into overhead press x6, x8(shoulders were prety well torched at this point)
alternating Db overhead press 30sec tut supersetted with db lateral shoulder shapers amrap

cable machine iso hammer lean curls 3x10
db cross body curls 8/10/10
spider ez bar reverse curl 3x12 + 8 partials per set
reverse Db curls x10 x12
wide parallel grip pulldown x10

cable pressdown 3x12
seated behind head ez bar OH ext 3x10
OH forward extension 3x10

30 minutes incline walking


Took me 90 minutes to get through the lifting. Good workout, nice pump but lengthy, tough and maybe excessive. I was absolutely shot after the cardio.
 

jrock645

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Legs today.

lying leg curl 15/12/10
narrow leg press 12/12
seated leg curl 3x6
vsquat 2x20- up to 324 added 40lbs from last time
standing calf raise 2x12 +15 partials +20sec stretch

2x30 hanging knee raises
30 minutes elliptical
 

jrock645

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Got in for push today.

slight incline Db press 2x8 plus 8 reps after a drop on 2nd set
smith slight decline x12 x8
bayesian fly x15 x13
dips x12
machine rear delt fly 2x20 +10 rep drop on 2nd set
machine shoulder press x8 x7
rope tricep extension 2x10
lying extension on floor 2x10
rope crunches 2x25

30 minutes elliptical
 

jrock645

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Pull day today.

iso row dropset x8 +6 +8
nautilus pullover x12 x11
db rows 2x8
back extension 2x20
supinated pulldown 3x8
incline leg raises 4x12
cable curls 2x15
supinated Db curl 2x8

30 minutes elliptical
 

jrock645

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Leg day.

lying leg curl x8 x7 +4 +2 cluster set on 2nd
vsquat x8 x10- both sets at 464
leg extension x11.5 x11
bulgarians 75sec per leg
cable pull through 2x12
standing calf raise 2x12 +12 partials +20 sec stretch both sets

30 minutes elliptical.

The glycogen suck of SD has started. I have felt pretty tired the past couple days but ate some rice crisps this afternoon and it perked me right up. Time to up the carbs a bit...

Good workout tonight. Gradually feeling strength increase and my numbers on he VSquat continue to rise.
 

jrock645

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Push and pull today.

iso row 10/10/10/8 +12
db bench 15/15/12/10 +8
bayesian fly 4x15
low cable rows 2x8 +6 +4
dips 3x12

myo crunch 2x20
70 seconds plank
30 minutes elliptical

Ran out of gas so cut things a bit short tonight, just dropped 1 set of dips and some flys.
 

jrock645

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got in a quick arms and shoulders workout today. Spending the afternoon with the wife, just wanted to get something done.
 

jrock645

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Legs today.

seated leg curl 3x15
narrow stance leg press(piston press) x8 x10 both at 553lbs
Lying leg curl 8/8/7.5
v squat 3x20 @324
seated calf raise 3x12

hanging knee raise 2x30
30 minutes elliptical

I usually don’t list much about weight im using but I’m very pleased with progress on compound leg movements.

Forgot to mention that the SD sent me into a hypo episode after my workout Saturday night. Sweating, exhausted, hands trembling and all that. Some candy snapped me right out of it. So I’ve been upping my carbs gradually. Kinda odd going from a low carb cut into SD. Trying to be cautious as losing fat is the goal right now. Obviously SD is tough to out eat, but wanna feel this out for a few days and get there gradually.
 

CroLifter

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SD is one of the things i would be scared to take.
 

jrock645

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Two workouts today.

Pull workout this morning.

pronated low cable rows 2x10
db rows 2x10
machine pullover 15/12/10
back extension 2x20
supinated Db curl 2x12
bb preacher curls x8 x7
incline bench leg raise 3x12

Didnt have time for cardio, had a late start and had to get going.

This evening I got in for:

quick feeder workout of some pull movements: lat pulls, close grip pulldown, face pulls and Db shrugs
40 minutes elliptical
 

jrock645

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SD is one of the things i would be scared to take.
So far, so good. Felt a bit sluggish at first and had the hypo episode. As I’ve raised my carbs, I’m feeling better. You’ll feel like garbage on low carbs with this stuff. Gotta treat it almost like insulin. Feed it.
 

jrock645

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Took yesterday off and had an epsom salt soak cause I was feeling beat up.

Got in for push this afternoon.

slight incline Db press 2x8 +drop x8 on 2nd set
smith bench x12 x6
bayesian fly 2x15
dips x12 x11
machine rear delt 2x20 +drop x10 on both sets
rope crunches 3x20
hammer machine shoulder press 2x8
rope tricep extension 2x12
skull crushers x10 x8

35 minutes elliptical

Strength continues to improve. Added a little weight on the compound movements. Didn’t add on the isolation stuff but was able to slow down and really focus on TUT without losing reps.
 
Ironpirate

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Took yesterday off and had an epsom salt soak cause I was feeling beat up.

Got in for push this afternoon.

slight incline Db press 2x8 +drop x8 on 2nd set
smith bench x12 x6
bayesian fly 2x15
dips x12 x11
machine rear delt 2x20 +drop x10 on both sets
rope crunches 3x20
hammer machine shoulder press 2x8
rope tricep extension 2x12
skull crushers x10 x8

35 minutes elliptical

Strength continues to improve. Added a little weight on the compound movements. Didn’t add on the isolation stuff but was able to slow down and really focus on TUT without losing reps.
How are feeling after 2 weeks of sd? Any improvement in the mirror?
 

jrock645

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How are feeling after 2 weeks of sd? Any improvement in the mirror?
feeling pretty good really. After getting carbs up a bit, I feel good. Weight is up a pound or two. Muscles are filling out a bit. I’ll post a progress pic this weekend.
 

jrock645

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Legs tonight.

lying leg curl 2x8
v squat 2x8
leg extension x12 x8 +5 +2
bulgarian split squats 80seconds per leg
able pull through x11 x12
calf raise x20 +10 partial and 20 second stretch, x12 +10 partial and 20second stretch
myo crunch 2x25

25 minutes elliptical

Apple watch appears to be dead so cardio was a struggle without music. Added 10lbs to v squats. Slight progression on other lifts from last week.
 

jrock645

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Woke up this morning and did 40 minutes on the elliptical.

Got in this evening for chest and back.

lat pull supersetted with close grip standing lat pull 4x15 each
db rows 15/12/12/10/8
slight decline smith bench 10/8/8/6
machine row 3x15
shrug 3x12
flat db bench 3x6

hanging knee raise 2x20
cat vomit x10
plank x70 seconds
25 minutes elliptical

Not the greatest workout but not bad. More volume than I’ve been used to lately so I got tired.
 

jrock645

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Got in today for shoulders and arms.

Didnt take my notebook, just ad libed the workout. Got as much done in about an hour then did a core movement or two and 30 minutes on the elliptical.
 

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