Push Split:

Flat Bench
80KG x 10, 10, 10 (last set, last rep assisted)

Back Squats
100KG x 10,10,10

OH Press
50KG x 8, 7, 6

Incline DB Press 30 Degrees
30KG x 9, 8, 7

Leg Extensions
70KG x 10,10,10

Hammer DB Shoulder Press, no backrest
18KG x 10, 10

OH/Press, 1st half of rep
30KG x 10,12

GCBP no spot so couldn't really go much heavier incase I got stuck.
50KG x 10,10,10

Dips
BW x 9

EZ Lying Tricep Extension slow negs
22.5KG x 10,8,5

Rope Cable Pushdowns - 4 second negs
26KG x 8, 7
18KG x 10

Numbers are a bit all over the place but most likely due to the nature of a push/pull split & fatigue.

Nice workouts recently - not looked in here for a bit. How you finding the push/pull training? I don't get on with that approach - latter exercises always seem to suffer, and if I rotate exercises to try and get around this I find the workouts too 'untidy'.

Dtlv74 wrote:Nice workouts recently - not looked in here for a bit. How you finding the push/pull training? I don't get on with that approach - latter exercises always seem to suffer, and if I rotate exercises to try and get around this I find the workouts too 'untidy'.

I'm quite liking it. The push split is the toughest as it's alot of delt work and these and the triceps are fatigued by the latter exercises. I could always do the second wave of (chest,legs,shoulders) first to mix it up and keep it even.

It's ,if it's possible this early, allowing me to be a little bit looser with my diet but yet still managed to drop fat and get my weight down. Possibly due to now performing cardio (HIIT, complexes, circuits) every other day too. Frequency is high with each workout coming around every 5th day.

A full body is deffinatley more taxing areobically.

My pull split is broken up nicely by flyes & raises.

Had my 'Body M.O.T' today. Not sure if I mentioned it. Part of 'healthy campus week' run by my uni.

Basically an oppurtunity for a free bodyfat check I saw it as. Peak flow, blood pressure, height weight etc were all taken.

84KG (dead this morning). 5 foot 10" (exactly). 15.9% bodyfat. Waist 33.5" // Chest 45.25" // Arms 15.75"// Thighs 25"

Not sure how accurate that reading is. It wasn't a caliper test, or one of those cold water tanks, or gripping handles. I had 2 sensors placed on my left hand and 2 on my left foot. A current is then passed through. Not sure how accurate but I can get it read every 2 weeks if I so wish.

I was expecting a reading of 16%, I know bodyfat always appears higher than you expect! 15% would have been nice! Hoping to get it read again on the 22nd of March.

Edit: Just updated my daily burn. In Dec at the end of my bulk I weighed in at 198.4lbs. Today 185.2. So just shy of a stone lighter.

My BMR based on my LBM comes out at just shy of 1900 calories per day. Now I know this I can adjust my diet to suit for the last 2-3 weeks of my cut. I could of worked this out using my total body weight though it'd be less accurate. LBM = 155.8lbs/70.6KG.

Bit of a strange workout today. First day of my Level 3 and we were doing advanced resistance training. A few new methods I wasn't familiar with such as negative training and giant sets:

Started with a 1RM Bench which came out at 115KG so not far off my PB.

The chap I was with was quite well built and we also pissed about a bit so we did some 50:50's. 50 reps at 50 KG's for some big pump.

Deadlift Pyramids:

70KG x 12
110KG x 8
140KG x 5
170KG x 3

B.O.R Dropset:
95KG x 8, 85KG x 8, 75KG x 7, 60KG x 8

Bench Negatives: As slow as possible

140KG x 6-8 reps.

Not sure as I wasn't coutning. Was quite a scary experience being under a load I know I couldn't shift. My spotters (2 of 3) didn't communicate properly ( know it's quite tough when spotting the end of a bar) and so a wonky bar brought one of my feet off the ground. Some serious head rush after this though)

Bit of a break while we did some more theory.

Shoulder Giant Set:
Smith Machine Shoulder Press @ 40KG x 12
Smith Machine Upright Row @ 40KG x 12
Front Raises Alternating- Thumbs up @ 10KG x 10
Rear Fly @ 10Kg x 10
Lateral Raise @ 10Kg x 10

Incline DB Flye/Press
22.5KG x 12 Straight into 10 clap press ups

Shoulder Giant Dropset Something this lad had been doing and he had some pritty impressive shoulders
Side Raises:
10Kg x 12 > 8KG x 12> 6KG x 12 > 4KG x 12 > 5 second crucafix holds, 1 second dip x 5 > 20 first 1/2 of rep partial/quick pumps

Didn't really do much of what we were 'supposed' to be doing mostly because they were boring and we already knew them. Tried to resemble my pull split as much as possible though had to make do with a busy gym and time constraints.

First day on my restricted calorie diet of 1800-2100 cals for the final 3 week push of my cut. With increased cardio as of Monday.

Not updated this for a while as it's a bit repetative. I changed standing OH press for seated smith OH press as I can feel it working front delts more.

I'm also giving partials a go, just until the triceps kick in.

Weighed in today at my lightest. 82.7KG

Been a while since an update. Still training but quite busy with other things!

10 Minutes X-trainer & RC exercises to warm up. 15 Minutes X-trainer to finish. Rest periods no longer than 120 seconds.

Flat Bench:
WU: 70KG x 10
Working: 80KG x 10, 85KG x 8, 90KG x 6, 95KG x 4

Back Squats (Smith - no rack or PC)
WU: 7.5KG x 8, 60KG x 8
Working: 100KG x 10, 110KG x 8, 120KG x 6

Seated Smith OHP
47.5KG x 10, 52.5KG x 8, 57.5KG x 6, 60KG x 4

Incline DB Press
27.5KG x 12, 30KG x 10, 32.5KG x 8

Leg Extensions
60KG x 12, 70KG x 10, 80KG x 8, 90KG x 6

Seated DB Shoulder Press
22.5KG x 10, 25KG x 8, 27.5KG x 6

Smith Machine OHP Negative set
100KG x 3

GCBP (These were lower partials as anterior deltoid was spent!)
60KG x 10, 65KG x 8, 70KG x 4

Dips
BW x 10, x 8 (held negative to failure), held negative till failure.

/\ Handle Cable Pushdowns
26KG x 12, 28KG x 10, 30KG x 8, 32KG x 6

I finally managed to get some serious deltoid involvement in my OHP'ing today. I've always pressed with my chest proud and elbows quite far back. I kept my chest proud but brought my elbows further foward, I also found this knocked alot of tricep involvement out.

The negative set on the smith OHP was awesome. Though 100KG wasn't quite heavy enough as I was able to press it back and lock out so just lowered it down until the muscle fatigued. Good fun though.

These last two days have been my lightest : 81KG & 81.6KG. Hoping to break the 80KG barrier by next Monday as that's when the cut finishes and the bulk begins

Struggling quite a bit with energy levels & general 'well being' on my cut.

Pulled a 192.5KG deadlift today @ 81.2KG bodyweight. Which is a PB for +KG over double bodyweight but not total weight shifted.

I'm hoping to break the 80KG barrier but am finding the last few days quite tough. I don't really want to sacrafice muscle tissue for it either.