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Cardinal's Log7873

WinnersNeverQuit private msg quote post Address this user
@cardinal good squat, but 220kg is 484lbs, so yourcloser than you think to a lot of the bigger guys on here
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Hit 180 kg (400 lbs) for 6 on Sunday. I'm happy with that. Got such an awful sleep last night, house mate was drunk like George Bush, collapsing around at 4 am, keeping me up till 6. Must have got about 5 hours of good sleep, if that. Ah well, we'll see how heavy squats go, I'll check in later.
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Now I’m following 5/3/1 properly, the lifts seem a little easier, got 170 kg for 8, as opposed to 5. By 8 I actually mean 7 as a spotter took a lot of the last one. SO hard to get a good spot at the gym, sometimes makes me question how much I actually take, but I feel I took the weight right up to 7 reps. Also weighed myself for the first time just after breakfast and with less water taken on board, scales are reading much better. Down to around 169.8 lbs, will post an update picture later. Waist is also down about half an inch, so I’m getting there. Will see how I look at 168 lbs and imagine the cut will end around 165 lbs. I should be looking pretty cut up by then.
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I weighed myself today and the terribly inaccurate gym scales put me at roughly 169.8. Never trust these scales as they fluctuate so wildly but as I finally weighed myself as near to a fasted state as possible for the first time in nearly 2 weeks, I'm relatively happy with the accuracy of that weight. My waist is also down to between 30.5- 30.75 so seems like progress is being made. I was going to stop cutting at 168 but I feel if I can get down to 165 I will be looking real lean. If I can achieve that in the next 3 weeks or so, whilst maintaining muscle, I'll be very happy. Also should be noted I have upper body power tomorrow. Training 4 days in a row as I have things which need doing Thursday and I'm using Friday to recuperate from a couple of stressful weeks.

Here is a progress pic update anyway. How is it looking?


Post 54 IP   flag post
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6 reps for 50kg of weighted tricep dips today. Feels good man.
Post 55 IP   flag post


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As I did 4 days I a row I took Thursday and Friday off. Friday was my first day off in months from any work or gym stuff, felt good to rest and sleep in a good bed. Went a bit overboard on a family meal but did about an hour of cardio so I reckon I was only around 500 kcal off my diet, I'll make up for it today but damn, the hot chocolate fudge cake I had for dessert was good!

As I don't have access to my university gym at home, back and shoulder hypertrophy was really high rep based today but 16 reps of bent over rows felt real good. I also have. As progress thread floating around the forums if anyone hasn't seen it yet and is interested. All in all I feel physically and mentally rested for the first time in months. Feels good guys, feels real good.
Post 56 IP   flag post
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Fairly standard lower body power.

Squats:
Various warm up weights
140kg x 3
160 kg x 3
180 kg x 4 (396 lbs x 4)

Bulgarian split squats x 60 kg x 2

Stiff leg deadlifts 80kg x 8 x 3

Leg Press, however much 10 plates is (lol) x 6

Leg extensions 120 kg x 6 x 3

Woodchops 18kg x 6 x 6

Decline crunches x 20 x 3

10 mintues cardio.

All done for today. Feeling a little tired and looking a little too skiny. Cannot wait to reach 165 and eat food again. Estimate that I'll be there within two weeks.
Post 57 IP   flag post
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Quick workout today as some dyel guy was hogging the bench doing 70 kg x 5.

Got a 250 lb bench for 3 (some assitance on the third I feel) which Im happy with and 110 lbs weighted dips for 5.

My overhead press still sucks balls though. Can bench a dencent ammount yet can only get a 140 lbs OHP for one. Hasn't improved more than 20 lbs in 3 years whilst my squat has gone up hundreds of lbs. It is a lift I care nothing for, mind.

Also my weight is now down to 166.08 according to the scales and my waist is at 30.25". I feel tiny so I think I have a week left of cutting before 3 weeks or so at maintenance and finally, on to a glorious bulk. I shall be welcoming calories back with open arms.
Post 58 IP   flag post
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How is my vasculirity and body fat % looking? Taken post back, shoulders and a little bit of abs hypertrophy day.





Post 59 IP   flag post
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Rubbish session, despite getting 190kg for 3 last week I couldn't get 200kg for 1 this week. Psychologically it wasn there. In better news though...




That's me weighed not fasted. Going to assume fasted I would be around 165 lbs. that can only mean one thing, the cut is over. Feel it's gone well overall. Will slowly be adding around 200 kcals a week till I'm eating 200 above maintainance. Carbs, welcome home old friend.
Post 60 IP   flag post
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Usual chest stuff today.

Hit 250 lbs for 3 which was nice. As I'm back home for a few days I'm using my home gym so basically did flat bench, incline, decline and narrow grip for my chest aspect of chest/ arms day. A fanfare of bench you might say.
Post 61 IP   flag post
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Highlights since the forum has been down:
190 kg squat x 2 (unsure of good depth, felt okish)
120kg bench x 2 (last rep a little bit of assistance I felt)
Weighted tricep dips, 60 kg x 5.
Feels good to reintroduce carbs. Went out last night too. Didn’t drink too much but got some vile fast food in my drunken state so eating ultra-low calories today to compensate. Not that I could even eat if I wanted to as my stomach is on fire from that god awful food. Seriously guys it was vile, no idea why I ate it.
Post 62 IP   flag post
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Not much to report recently. Decided to cut down to 160 lbs on a less sever deficit, just because I've never really gone that low. Also got 400 lbs for 5 at 165 lbs body weight and a 420 lbs squat for 2 last week. Deload this week then a full 10 days of to let everything reset to zero. I know a lot of people here never take full weeks off but I don't know, I find it works for me.
Post 63 IP   flag post
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Back at home so only using my home gym. Means my work out is pretty different and much more limited. I', deloading slightly before my 8 days of though so it isn't a big deal I can't go to heavy. It also allows me to doe exercises / rep ranges I wouldn't normally do which is always fun!

Sumo deadlift:

Warm up- 100 kg x 5 120 kg x 5 140 kg x 3

140 kg x 5
160 kg x 5
165 kg (365 lbs) x 10. This is as much weight as I can load on the bar with my current set up.

20 rep squat sets. Why did SS introduce me to these?

100 kg (220 lbs)x 20 x 2

Front squats

60 kg x 8 x3
60 kg x 10

Stif legged dead

80 kg x 6
80 kg x 8 x 3

Decline weighted crunches 10 kg x 20 x 3
Hanging windshield whippers x 12 x 3
sit ups x 20 x 3


I can't really go heavier on front squats which I would like to do as my barbell is bent and tends to roll away. If you load it up heavier than 60 kg on front squats it has a tendency to slip and dig into my delts at an uncomfortable angle. Not my usual volume but all in all I enjoyed it. I think I did enough!
Post 64 IP   flag post
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Still cutting and its back and shoulder hypertrophy day. It went down like this.

warm up:
overhand rows 60 kg x 16

Overhand rows:
100 kg x 12

110kg x 8

115kg x 8 x 3

Underhand rows:
100 kg x 8 x 4

Wide grip pull ups:

bw 10 x 3

Inverted rows (one of my favorite body weight exercises right now):

bw x 12 x 4

Upright rows:

40 kg x 10 x 2

Overhead Press

40 kg x 12
45 kg x 8
50 kg x 6

Later raises super seted with front raises

10 kg x 10 x 8

Shoulder shrugs:

150 kg x 20 x 4

Hanging Pikes:

bw x 5-6 x 4

Generic ab stuff, crunches ect, about 100 reps for the fun of it.

Due around 8 scheduled days off soon so going to hit these last few days before that hard before I give my body a well earned rest. Also still cutting whilst not lifting for 8 days? I must be fearless.
Post 65 IP   flag post
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First session back on Monday after a week off. Coming in light till I'm back in my actually gym next week. Always find after a week off your body still feels the DOMS the next day.

Also making a resolution to do more front squats. Reverse dieting is on the go and I'm heading into what will probably be the most intense 2 month of studying in my life. Ready to get stuff done. let's do it.
Post 66 IP   flag post
Danimal_88 private msg quote post Address this user
looking good man, keep up the hard work
Post 67 IP   flag post
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Coming back into the training now, still a kind of hybrid between PHAT and 5/3/1. Still also kind of cutting, much less restrictive with calories though. Was planning on reverse dieting but if I can lose even more weight and still eat 2000 kcals why the hell not? Heading back to uni on Monday so can hit up a none home gym too, also currently loving front squats! Trying to work up to a 3 plate max!

Todays workout is as follows. Also only doing 90% of max on 5/3/1 as I'm coming back after a week off and want to be 100% on hitting the lifts.

Sumo deadlifts (warmup)

100 kg x 5
110 kg x 5
120 kg x 3

Sumo deadlifts:

120 kg x 5
140 kg x 5
160 kg x 8. Feel I could have got a couple more but didn't want to push it and also kept knocking into the freezer. The perils of a home gym..
110 kg x 10 x 5

Front squats:
60 kg x 8
70 kg x 6
70 kg x 6
80 kg x 5

Calif raises (technically this is my leg hypertrophy day)

120 kg x 20 x 5

Hanging leg raises:
bodyweight x 8 x 4

Decline crunches:

bodyweight x 20 x 2

Also digging this workout tune right now:

Post 68 IP   flag post
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SInce coming back my squats are a bit off. Struggled on 160 kg for 6 yesterday. At 175 lbs I got that for 12 good reps. Strangely my bench was still relatively strong today. I'm just going to put it down to the fact I haven't done heavy back squats in nearly a month. Guess it's kind of like a body shock.

Also working my way up with the front squats nicely. Got 100 kg for 3 and I'm hoping to get a max of 140 kg in a couple of months. Very technical lift mind!
Post 69 IP   flag post
Dukenhiemer private msg quote post Address this user
Takes two weeks for atrophy to set in my man!
If I'm not lifting heavy 24/7 I lose strength.
A month off of heavy squats is definitely gonna be a shock to your CNS, don't be discouraged!
Post 70 IP   flag post
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Sorry for my lack of posting round here. Life happened. Still cutting and my strength is returning. Feels good. All I want is that 200 kg squat at 160 lbs body weight. My chest/arms hypertrophy today was a boring session so ill post up yesterday’s legs.

Sumo deadlifts (warm up):
100 kg x 5
105 kg x 5
120 kg x 3
130 x 3
150 x 3
170 x 5
Box squats:
120 kg x 5
140 kg x 5
160 kg x 5- had more in the tank but no spot.
Sumo deadlifts:
105 kg x 10 x 5. Make no mistake, these are unreal. High-sumos hit up the glutes so well, right from the bottom to the top of the lift.
Leg extension as there was a queue for the leg press..
120 kg x 16 x 3
Wood chops:
20 kg x 8 x 6
Weighted decline crunches:
10 kg x 12 x 3

Overall I really enjoyed this training day. Had a reefed day too. Ate some food I’ve not eaten in a long time. Nice dish of roast beef, sides of garlic bread and onion rings and the best apple crumble I’ve ever had for desert. If I wasn’t buried under work I would say life is good.
Post 71 IP   flag post
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FUUUUUUUUUUU

Suck a lack of posting. Basically, life happened. Right now I get up at 6:30, train, then work 10 till 8. By the time I've done my evening meal prep all i want to do is sit down or sleep.

Gonna make it it up by posting a progress thread tomorrow. Stay tuned for that. Also got 180 x 3 squats on Wednesday. Strength is coming back and I'm sat at 160 lbs. I want that 3 x bodyweight squat so bad.
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Progress thread is up:

http://forum.simplyshredded.com/topic/9690/cardinals-progress-thread/
Post 73 IP   flag post
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Mixed week. Felt weak on my deadlift yesterday so could only pull 180 kg x 1 but bench was strong today (100kg x 6) and front squat has also shot up. Gone from not front squatting at all 2 months ago to 100kg x 5. Pleased with that.
Post 74 IP   flag post
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Really cut my kcals again this week. Time for a big weigh in tomorrow. Hoping those scales will put me near 158 lbs. After that I'm questioning how much lighter I can get.

Also got a 170kg x 6 squat on Wednesday. At 160 lbs. Less than a month now and I also get my life back from work. Just need to maintain this warrior monk like focus. Wake, eat, lift, study, meal prep, sleep, repeat. All there is right now.
Post 75 IP   flag post
340762 75 25
destitute