Don’t call it a comeback

[Worf]

Lower

DL

225 x6

315 x6

405 2x8



-Ran out of energy. Literally gassed out on my second set of 405, lol. Weird feeling.


Rev Hyper — AMRAP + Clusters

70 x25, 15, 12, 12, 12



-Headache started pounding. Can’t breath. Calling it a day.

Been there man, carb/calorie deficit lifting is not always fun

 

[NovaFlex]

Been there man, carb/calorie deficit lifting is not always fun

Deficit + Covid = recipe for death, haha.
I knew I had it, but tested positive yesterday.

Symptoms subsided a bit today. Got a decent upper session in.

 

[NovaFlex]

Upper



-Multi grip bar Inc Bench (close grip)

135 2x6

185 3x6



-Fly Press (clusters)

25 x35

40 x16, 6, 5, 4, 3


-BB Row

135 x20

225 x12


-Red Band Tricep Push downs

2x30



-Inc DB curls (clusters)

25 x12, 7, 4, 3



Hammer Curl

50 2x8

-Very low volume, just tried to get through the workout today. Covid symptoms subsiding (they were only bad for 2-3 days), but the deficit is real lol. Still leaning out well though.


-Screenshot of part of my session today. Back is leaning out nicely

.

 

[Worf]

Upper



-Multi grip bar Inc Bench (close grip)

135 2x6

185 3x6



-Fly Press (clusters)

25 x35

40 x16, 6, 5, 4, 3


-BB Row

135 x20

225 x12


-Red Band Tricep Push downs

2x30



-Inc DB curls (clusters)

25 x12, 7, 4, 3



Hammer Curl

50 2x8

-Very low volume, just tried to get through the workout today. Covid symptoms subsiding (they were only bad for 2-3 days), but the deficit is real lol. Still leaning out well though.


-Screenshot of part of my session today. Back is leaning out nicely

. View attachment 140461

Lifting right through it, like it’s a simple cold or Last years strain of the flu. That’s what I’m talking about.

 

[NovaFlex]

Lifting right through it, like it’s a simple cold or Last years strain of the flu. That’s what I’m talking about.

The fat loss has lit a fire again, bro. Covid can’t stop that, lol.

 

[NovaFlex]

Lower



-SSB Squat

150 x8

240 x6

330 2x4

400 x1



-Squats took a lot out of my breathing tonight. Damn Covid. Actually surprised I hit 400 with SSB tonight. Happy tho.


-SSB Good Mornings

150 2x8


-Bback ext. (cluster)

BW x20, 9, 8, 8, 8


-Hit the stationary bike for 15 mins. Looking at picking up a cheap rower. I really wanna get some sustainable cardio going.

 

[Btcowboy]

Lower



-SSB Squat

150 x8

240 x6

330 2x4

400 x1



-Squats took a lot out of my breathing tonight. Damn Covid. Actually surprised I hit 400 with SSB tonight. Happy tho.


-SSB Good Mornings

150 2x8


-Bback ext. (cluster)

BW x20, 9, 8, 8, 8


-Hit the stationary bike for 15 mins. Looking at picking up a cheap rower. I really wanna get some sustainable cardio going.

Hate the at home cardio, been doing 30 mins fasted everyday for this cut. Like stairs, hikes, etc outdoors much better

 

[NovaFlex]

Hate the at home cardio, been doing 30 mins fasted everyday for this cut. Like stairs, hikes, etc outdoors much better

I trudged through the 15 mins while watching YT. So maybe I’ll have to save my YT videos for cardio sessions.

 

[Btcowboy]

I trudged through the 15 mins while watching YT. So maybe I’ll have to save my YT videos for cardio sessions.

Netflix for me lol

 

[TheIncomparableMrHarrow]

For longer cardio sessions or long seats at the porcelain throne I watch Seth Forece podcasts. Check him out. It is definitely some funny ass shit if you are into that kind of stuff. Probably one of my all time favorite people.

 

[NovaFlex]

For longer cardio sessions or long seats at the porcelain throne I watch Seth Forece podcasts. Check him out. It is definitely some funny ass shit if you are into that kind of stuff. Probably one of my all time favorite people.

Ah shit. I didn’t know he had a podcast. I’ll def check it out.

 

[NovaFlex]

Upper

-Switched it up a bit today with the movement selection. Clean and presses are pretty fun and add a conditioning aspect.


Seated BB Press

135 x12

185 x8

225 x3



-DB clean and Press (single arm)

40 x12

60 x5

80 2x4

100 x1


-Skull crushers

95 x15, 12


-High Pull

95 3x12


-Lat raises SS rear delts 4x15

 

[NovaFlex]

-Flat Bench TNG

135 x10

225 3x3

265 2x5 + Clusters - 3, 3, 2



-Took advice from @Worf on clustering the top set of the main movement... clusters range from 30 seconds for the first, to about 2 mins on the last.



ISO Press

2 x5 seconds



-Inc DB Press

95 x12, 8



-T Bar Row

110 x20

160 2x10


-Seated Dips

250 x16, 14, 15



DB curl (cluster)

25 x20, 6, 5, 4



-conditioning medley

-Hammer to tire
-Jump Rope
-Stationary Bike Sprint
-1 min each, 5 rounds

 

[NovaFlex]

Lower



-Paused DL

225 2x5

315 x5

400 x2

455 2x5 -Double Paused


-Snatch Grip RDL

315 3x6



-Belt Squat (Cluster)

X20



-Rev Hyper

90 2X25

 

[NovaFlex]

Nothing exciting today. In and out.

Upper



CG Incl Bench

135 x15

225 2x6

210 (+25 chain) x8



-DB Fly Press

70 x10, 2x8



-DB Row

140 x12, 8

-Just maintaining a bit while on this cut. Cut’s going awesome...Probably the best I’ve felt in a while. I feel I notice little changes every day...I never had an aesthetic goal before, but I’m kinda pumped to see how low I can get my BF. I wanna try for 10% this year, while maintaining as much mass / strength as possible. We’ll see.

 

[NovaFlex]

Gonna be taking some time off pressing for a few days / weeks—I somehow messed up my shoulder in bed last night.. I’m not sure if it’s the tendon or the Delt that’s been acting up for about a month now, but I moved my arm off my wife when I was half asleep and felt a pretty big pop. I couldn’t move my shoulder after that, but didn’t wanna get up lol...got up this morning and did some stretches for it, I now have a little bit of mobility but it hurts to move in a front raise / side raise motion...I’m gonna look up some rehab / band pulls to see what I can do for it

 

[NovaFlex]

DE Dead’s + back accessories


-Speed DL (+80 bands)

135 x2

250 10x2



-BB Rows

250 x5

315 x5

225 2x10



-DB Seal Row

75 2x10, 8


-These hit different than BB seal rows. I think it’s the neutral grip and more ROM.




-BB Shrugs

225 x18


-Still giving my shoulder a rest for one more day. I’m thankful it wasn’t as bad as it felt the first 2 days...I should be able to bench tomorrow. Gonna take it easy and see how it goes—probably stay away from incline / overhead for another week tho.

 

[NovaFlex]

I was set to try and press today. I got 135 on the bar and couldn’t get more than 3 reps—hopefully next week. I’ll focus on accessories / lower body for now.



-Seated dips (TUT focused)

160 x30

210 3x15, 11



-These felt really good. My shoulder stretching backward doesn’t bother it—only in a front raise / press





DB Curl

25 x15, 12, 9, 5



BB Curl

95 x5



-Shoulder acting up with curls...Have to find a decent angle with DB’s



Hammer Curl

50 3x8



Lat PD

90 x15

125 2x8



-Unfortunately I couldn’t do direct chest work either. Flies angered my shoulder. But dips worked it a bit.

 

[NovaFlex]

-Tried to press again today. No bueno. Decided to do back work instead.



-Flat bench

Bar x10

95 2x10



-Rev Hyper warmup

50 2x20



-Conv. DL

225 x8

315 x5

405 (+80 bands) x2

405 3x6



-BB Row

205 3x10

135 x18



-Lat PD

95 2x16, 15



-Shrugs

405 x5

225 x16




-Today’s session was garbage. Hangover + 3 hrs sleep. I probably shouldn’t have done that to myself haha. Pushed through the workout, but didn’t hit nearly the reps I aimed for. Next session has got to be better

 

[NovaFlex]

Tried pressing again today... no luck. I may have to get an x ray on this. Not sure...the weight doesn’t seem to be the problem, it’s the movement itself. This sucks.



-DB Floor Press

50 3x15



-Had to make some modifications to be able to hit chest. This makes me think I may be able to bench, or at least floor press, with the multi grip bar. Will try that next session.



-Red Band Lat raises

5x10



-Hoping that pumping some blood into the delts, and keeping them active, does something for rehab.



-Seated dips

180 x30

250 x15, 10



DB Rows

135 x15, 15/12