Don’t call it a comeback

[NovaFlex]

Coincidentally, yesterday was 12 weeks (3 months) to the day that I started posting my log / cycle. The numbers have gone up a pretty incredible amount. If progress continues as it has, I should reach my goals (550/315/600) within the timeframe that I had imagined, which was 6 months.

Squat 405x2 > 475x2
Bench 255x2 > 275x2
Deadlift 455x6 > 500x5 / 545x2
OHP 185x2 > 225x2

overall, I’d say this cycle was a pretty big success since I also lost 20-25lbs in the process.

 

[johntt44]

Coincidentally, yesterday was 12 weeks (3 months) to the day that I started posting my log / cycle. The numbers have gone up a pretty incredible amount. If progress continues as it has, I should reach my goals (550/315/600) within the timeframe that I had imagined, which was 6 months.

Squat 405x2 > 475x2
Bench 255x2 > 275x2
Deadlift 455x6 > 500x5 / 545x2
OHP 185x2 > 225x2

overall, I’d say this cycle was a pretty big success since I also lost 20-25lbs in the process.

View attachment 123341

Nice work!

 

[NovaFlex]

ME Upper


Comp Bench

135 x3

185 x3

205 x3

225 x3

245 x3

265 3x3 - felt I had a lot more in the tank


Inc DB press

100 x8, 6

80 x10


Pec Deck

155 3x10


Rev Pec Deck

155 x10, 8

145 x8


Close grip cable row

210 x8

170 x12, 10


Benching felt good tonight. 3x3 @ 265 was super easy...considering 265 was my 1-RM before my injury, that feels pretty good.

 

[NovaFlex]

Had an HR today to get in and get out. Not a bad session, but missed a couple accessories I’d have liked to fit in. Mainly some rows—but doing some volume and hypertrophy feels really good after doing heavy work for so long.


Close grip bench

135 x10

185 x5

205 x5

225 8x3

225 1x6


-was supposed to do 10x3 @75% but I didn’t wanna do 2 extra sets so I threw them together.


Overhead cable ext

SS with Cable curls


90 8x8 / 60 8x8


DB Fly Presses

40 5x10


-I can probably work up to 60s with these flys, but I’m taking it slow because of the increased volume.


Wide grip Lat PD

120 8x8

 

[NovaFlex]

So I was checking my progress today, as I do about once a month... I was pretty astonished to see how much wider my lats have gotten, but these god damn fat handles aren’t doing me any favors. I just wanna hit 3 plates on bench so I can start cutting harder... At the moment, I’m losing about 2-3lbs a month, possibly 4 sometimes. It’s steady progress, but it isn’t fast enough.

 

[Worf]

What are you running aas wise? Are you on a cruise?

 

[NovaFlex]

What are you running aas wise? Are you on a cruise?

Was running 600 test / 400 tren. Just came off tren and cruising on 300 test for a bit. I’ve only really been eating a little under maintenance, since I wanted to keep my strength up to meet my current goals.

 

[Worf]

I’ve always found a cruise dose easier to drop bf. Can’t figure out what throws me off more on higher doses of test. The increased appetite from the test itself or if the increase appetite is from lifting higher intensity/volume. I do like to throw some hiit cardio in there along with calorie deficit. Nothing crazy just some sled stuff or jump rope, hit a heavy bag or some plyo stuff at the end of a session.

 

[ickyrica]

What's up man, glad to see you're still chugging along. I was working up in your neck of the woods the other week. Nothing to do but fight for the last remaining drop of Heady Topper lol.

 

[Silentlemon1011]

View attachment 123596

So I was checking my progress today, as I do about once a month... I was pretty astonished to see how much wider my lats have gotten, but these god damn fat handles aren’t doing me any favors. I just wanna hit 3 plates on bench so I can start cutting harder... At the moment, I’m losing about 2-3lbs a month, possibly 4 sometimes. It’s steady progress, but it isn’t fast enough.

Honestly, call me old fashioned.
But I dont worry about the extra fat when I'm cycling for strength and size gains.
like @Worf said, you can cut on cruise. (or off cycke in my case)
If you're adding width and dropping 4 lbs a month, that's fucking great

 

[NovaFlex]

I’ve always found a cruise dose easier to drop bf. Can’t figure out what throws me off more on higher doses of test. The increased appetite from the test itself or if the increase appetite is from lifting higher intensity/volume. I do like to throw some hiit cardio in there along with calorie deficit. Nothing crazy just some sled stuff or jump rope, hit a heavy bag or some plyo stuff at the end of a session.

I didn’t have much of an appetite on this cycle, honestly. I think the tren was suppressing it. But yeah, definitely gonna be doing 3 days of conditioning (my off days) starting this week coming up...I guess I’m the last one to board the cardio train, lol.

What's up man, glad to see you're still chugging along. I was working up in your neck of the woods the other week. Nothing to do but fight for the last remaining drop of Heady Topper lol.

Hey brother! Did you finally get some?? That stuff is like gold, lol.

Honestly, call me old fashioned.
But I dont worry about the extra fat when I'm cycling for strength and size gains.
like @Worf said, you can cut on cruise. (or off cycke in my case)
If you're adding width and dropping 4 lbs a month, that's fucking great

yeah, I haven’t worried too much since my goals were strength. I was holding onto a lot of extra fat though, so the recomp was inevitable. I’m pretty sure I could get into decent shape by just doing what I’m doing, but it’s much slower than a regular cut.

 

[ickyrica]

Hey brother! Did you finally get some?? That stuff is like gold, lol

i had a pint of it at a pizza joint and found a single can of it in a cooler over 3.5 days of looking. Hot commodity for sure

 

[ickyrica]

I mean, for fucks sake lol...

 

[NovaFlex]

i had a pint of it at a pizza joint and found a single can of it in a cooler over 3.5 days of looking. Hot commodity for sure

Yeah man, the stuff goes FAST. And like you saw—fucking resellers try to make a quick buck off it. You gotta be there early to get any decent amount of them.

 

[NovaFlex]

ME lower

-I wanted to work up to a max single/double and then test the PAP theory and do an AMRAP with 5 plates, but when I got to the gym I completely forgot about it, haha. Still got the double in though...definitely happy to see that.


Bent over BB row

135 x20 warmup


GHR

BW 3x15


Conventional DL + Green bands (+80 at top)

135 x3

225 x3

315 x4

405 x2

495 x1

525 x2 (605 at top)


Leg press

617 5x10


Leg curl

155 x5

125 2x8

125 x15 AMRAP


Neutral Grip lat PD

145 x10

150 x10

165 x10

 

[NovaFlex]

My ghetto band setup, lol. This is much more comfortable than stepping on the bands though.

 

[Perrin Aybara]

Stepping on the bands sucks.

 

[NovaFlex]

Stepping on the bands sucks.

It always made me feel like they were pulling me off balance... then they’d get in the way when I was pulling and I had to move them—it was just a mess

 

[NovaFlex]

BB / missed movements / shoulders


OHP

135 x8

155 x5

185 3x3


-I can tell I haven’t done these in a minute. My shoulders were burning and I lost some strength. 185 was heavy as hell. But still kept it all strict.


Cable Row

130 x15, 16, 14,


Lat Raise machine

80 x15, 20

100 x15, 15


DB shrugs

80 3x20

70 x20

 

[NovaFlex]

So I’m hopping on the cutting train. Anyone else using an app to count macros? This one’s pretty badass, and was only like $3. It tracks macros, weight, workouts, pretty much everything.