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  #301  
Old 04-15-2010, 11:29 AM
Gregsimo Gregsimo is offline
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Day 66. non linear split
Heavy squat. 04/15/2010

Squats
198x5x3

SLDL
143x8x3

Occluded leg extentions
40x21
40x13
40x11
40x10

Occluded standing calf raises
45x28
45x16
45x10
45x10

Squatted very light today, felt no pain in my knee so im hoping its well on the road to full recovery. SLDL felt very good and occlusion for calves and quads was painful to say the least. Quads i wrapped fairly light being my first time occluding that muscle group. Calves tighter than normal as the DOMS hasd begun to tail off progressively.
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  #302  
Old 04-17-2010, 12:09 PM
Gregsimo Gregsimo is offline
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Day 67. non linear split
heavy military. 04/16/2010

Seated military press
110x5
110x4x2

DB press w/ L- laterals
40'sx7/15'sx11
40'sx7/15'sx10
40'sx6/15'sx10

CGBP
132x9
132x8x2

Poor showing today i'm suffering from chronic hayfever and dont feel good at all. I just didnt have it in me today, except DB press and L laterals felt good CGBP and Military press just sucked. Easy night and a massive dose of anti-histamines is what i need.

-------------------------------

Day 68. non linear split
Deadlift. 04/17/2010

Deadlift
88x5
132x5
176x3
220x2
253x2
275x5 (equal PR)

Pullups and chins
BWx6
BWx5 (both wide grip)
BWx4 (shoulder width)
BWx5 (chins)

Pullover machine
77x11
66x10x2

Reverse curls w/ curls
40x14/50x11
40x13/50x9

Feeling better today. for deadlifts i used plenty of warmup sets and concentrated on solid form. The 275 for 5 felt heavy but my rep speed and heel drive has improved tremendously over the past 4 weeks. By the forearm/bicep superset at the end i felt drained so called it a day after 2 intense sets rather than the 4 i had planned.
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  #303  
Old 04-19-2010, 01:20 PM
Gregsimo Gregsimo is offline
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Day 70.

Day off today, was supposed to be doing hypertrophy bench press but im not well, combination of a chest infection and hayfever I'll see how i feel tomorrow.
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  #304  
Old 04-21-2010, 12:25 PM
Gregsimo Gregsimo is offline
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Bad week so far. ive missed my bench and squat workouts due to illness but should be ok tomorrow. im going to treat this as a deload week and reduce volume when i get back to the gym (hopefully tomorrow) As for diet, i havent eaten as well as normal and have dropped a couple of lbs, so i'll spend the next week on hitting maintenence cals and then start my cut the week after.

It been a great bulk and ive gained a total of 37lbs in 10 months, mostly solid gains with a bit of fat.

My aim now is to shed the excess fat and concentrate on conditioning and maintaining strength and size during my cut. I may increase volume slightly for added fat burning and i'll be using supersets, drop sets, fascia stretching and static holds to increase mitchondrial density and increase separation and definition.
My workout plan is as follows:

Monday: BB bench, incline DB w/Incline Db flyes + fascia stretch after final set for 2 weeks, then after each set for 2 weeks, then 2 weeks no stretching, dips, tricep extentions with static hold after final set

Tues: Squats, front squats w/ leg extentions + fascia stretch, SLDL (alt weeks leg curls), calf raises (alt between standing and seated, occluded)
(on a couple of the weeks ie weeks 4 and 7 i'll be doing occluded leg extentions and removing front squats from the workout)

Wed: swimming 40 length in 5 length sprint intervals, 1 min rest between each

Thurs: Seated military press, upright rows w/ side raises + front raise static hold), CGBP (alt weeks skull crushers) w/ tricep kickbacks

Fri: Deadlift, pullups w/ pulldowns, Pullover machine, (BB curls w/ Behind back wrist curls, (alt weeks reverse BB curls w/ wrist curls) forearm fascia stretch one week, Bicep stretch the next.

Sat: start over but taking sunday as a day off

I've only introduced one cardio day as i dont want to go all out attack on my body, i'm only trying to lose 10-15lbs at most so i'll be dropping 1lb a week, if i lose more i'll regulate my diet weekly to avoid excess loss. Also i lose fat really easily, which gives me an advantage in that i dont need to drop too many cals for results.
Rep ranges generally will be 12, 10, 8 one week and 5,5,5 the next for the compound movements (DL's 1 set 5 reps or 2 sets of 4). all assistance exercises will be in the 8-15 rep range with the exception of calves which will be done occluded (~30 reps 1st set)

This routine is very similar to the WM non linear split but ive adapted it for my goals by removing DE work and adding in supersets etc. The workout days and exercise order are the same, i've done this so i can still focus on the core lifts and monitor my strength in them throughout the duration of my cut.
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Last edited by Gregsimo; 04-21-2010 at 12:37 PM.
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  #305  
Old 04-21-2010, 02:03 PM
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It looks like you've put a lot of thought into this, I look forward to your results.
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  #306  
Old 04-21-2010, 02:21 PM
Gregsimo Gregsimo is offline
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Yeah i've thought back to what my body has responded to, also im not leaving anything out, my main priority mroe than anything else is to improve muscle definition, followed closely by maintaining strength. I might even change it as i go along if the volume proves too much or my strength declines too much. then i'll look at removing some assistance work that doesnt adapt to strength like side raises, forearm work etc.
I'll be taking progress pictures every 2 weeks, starting this weekend as the final results of my bulk. shame i dont have any before pictures of when i started as i'd like to see the difference myself.
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  #307  
Old 04-21-2010, 04:26 PM
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Quote:
Originally Posted by Gregsimo View Post
Yeah i've thought back to what my body has responded to
I just did the same thing in my journal, researched the times I was performing optimally and used aspects of those times to create a new program......great minds think alike.
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  #308  
Old 04-22-2010, 11:35 AM
Gregsimo Gregsimo is offline
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Deload week, workout 1
04/22/2010

Bench press
143x8
132x9
132x8

Incline Press
99x9
88x9
88x8

Still feel very weak after not being well over the weekend, nice low volume high intensity workout and im hoping my strength returns next week after this deload.
Tomorrow is squats and occluded calves.
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  #309  
Old 04-23-2010, 09:05 PM
Gregsimo Gregsimo is offline
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deload week, workout 2
04/23/2010

Squats
187x8
187x8
187x7
187x7

Standing calf raises
105x21 RP 5, RP 3, RP 2
105x14 RP 3, 3, 3
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  #310  
Old 06-16-2010, 02:08 PM
Gregsimo Gregsimo is offline
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I'm Back!

Starting strength workout 1

Squats
44x5x2
88x5x1
110x3x1
126.5x2
143x5x3

Bench Press
44x5x2
77x5x1
99x3x1
115.5x2x1
132x5x3

Deadlift
88x5x2
132x5x1
154x3x1
176x2x1
198x5x1

Glad to be back in the gym, felt right at home. Went light on everything today and concentrated on form. I've lost flexibility in my hips and legs and as a result squats felt awkward but it will return. bench and deadlift felt nice. Going to do gradual increases of 11-16.5lbs on squats, 11lb on bench and 16.5-22lb on deadlifts per workout until i fail to get 5 reps on a set, then once i stall on the lifts i'll start up the non linear split that worked well for me in the past. next workout on fri will be squats, OH press and cleans or pendlay rows.
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