GP log
 

ok fellas hurrr we go

24
5'11
208-211

bp 330
sq 405
dl - 495
i do westside so i lift tues thurs sat sun

currently bulking with carb cycling
high days - 3 of them are about 350-400 carbs 200 pro
low day are about 70 carbs 300/350 pro

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so after the month of july, the only thing ill be taking is creatine. plan is to gain some mass while not getting to fat, whenever i achieve this ill start cutting down to 7-8% again

as far as my split goes...

ME upper
decline
floor press
cg bp
bp

ME lower
zercher sq
sq
box sq
good mornings
deficeit dl vs bands
dl

accessory lifts and ME lifts change all the time but i follow the generic westside template. no reason to really post a template cuz i stall in different spots / new weaknesses come out / different parts hurt. always changing

ME
DL
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
455 x 1
495 x 1 - PR
545 x 0 - dammit
520 x 0 - was spent. dammit

leg press
442 x 2 x 8

ghr
40 x 3 x 8

bb row
255 x 3 x 8

db curls
30 x 3 x 10

planned on nailing 545 today... i guarantee if i would of skipped 495 it woulda went up np. oh well, defeceit DLs for the time being and and ill attempt again in a month or two.

got stuck off the floor, oh well. next ME session is thurs :)

nice start to the journal bro ! heard good things about carb cycling but never tried it myself, iv heard that low carb days can really wear you out until you get used to them

thank ya sir! :)

yeah if youre dieting using it, than carbs are liek 0-70grams. since im bulking, i never go below 90 on a low day and on high days i got such a surplus it carries over. id update my diet more but its literally changes about every 2 weeks and all im concerned is hitting macros not cals

7/14
ME
Dec bp
135 x 5
185 x 5
225 x 3
275 x 3
320 x 1 - too far of a jump was supposed to be a triple, wasnt really paying attention.
225 x 12
225 x 8
225 x 10 - did rep work to make up for it

skulls
95 x 3 x 10

db bp
90 x 8
90 x 6 - tired

db lat raises
20 x 4 x 10

decline sit ups + 50lbs
3 x 10

good session, elbows holding up and im sitting at 213 so far and fairly lean. i dont like declne benching cuz i can never "set" myself on the bench like a flat bench. i may ditch this lift soon cuz its stupid lol.

other than that just cardio today 30mins and than back to back DE sessions

if you dont know what DE is = Dynamic effort, rep <1 30-45 sec brakes. emphasis on speed its almost conditioning.

I wish you good luck bro!

thank ya sir!

ill try my best doing it all natural :)

philosophy on the deficit deads?
do you think they help?
do you feel they increase your deadlift?
do you dead from the floor.
sorry for the amount of questions, but seems like everybody else has lots of fans so I am not reading their's:D
-c

haha nawh it coo man :P i got sort of a "coach" hes like old PLer 56ish 605 bp 750sq n 600 dl he helps me w just bout everything :)


1. if youre weak off the foor, like you cant move the weight from the floor but are strong enough to complete the lift, you need to start doing them.
(i real weak off floor, if it goes up 6inches ill complete the lift)

2. yes! more of PLing thing for 1rms tho

3. i always do defecits or some variaton of a DL what starts from teh floor. my gym doesnt have blocks :(

4. np man, ask away! i usually just look / follow other logs and ask if i confused or curious

7/14
ME

dec bp
135 x 8
185 x 5
225 x 3
275 x 1
320 x 1 - PR too big of a jump i was stupid n this was supposed to be a triple

225 x 12
225 x 8
225 x 10

skulls
95 x 3 x 10

db bp
90 x 8
90 x 6 - tired

db lat raise
20 x 4 x 10

dec crunches + 50lbs
3 x 10

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

7/16
DE

box sq 175 + double looped monsters minis
10 x 2

pull throughts
222 x 10
222 x 10
222 x 15

hyper ext + 40lbs
3 x 8

lat pulldown wide grip
182 x 4 x 6

bb curls
85 x 7
85 x 6
85 x 6

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

7/17
DE

bp minis + 185
8 x 3 - im lowering it at an average speed, pressing it up as fast as i can, than repeating. much much more controlled

inc db bp
90 x 3 x 6

pushdown on lat machine
100 x 3 x 8

shoulder press
80 x 8
80 x 8
80 x 10

hanging leg raise
3 x 10


um nothing to cool to report bout any of these lifts except improving on DE work and the bs my elbow was pulling has ended for now...

sorry for lack of updates, i been busy doing summer stuff like hittin da beach lol.