Don’t call it a comeback

[NovaFlex]

-Short session today. Cut out biceps and lat pull downs cos my tendons are kinda flaring up. I’ll let my bi’s rest a few days.


DL / Back



DL

225 x6

315 x10

390 3x8 -Last set Paused at knee

-I think the initial volume was getting to me last week. Things feel much lighter today.



Meadows Row

45 x20

55 x15, 12

 

[NovaFlex]

Damn PA made me fit a pretzel bun burger into my macros lmao.

 

[Worf]

I haven’t done them in a while, they’re actually a pretty good bench accessory. I like doing them a bit heavier. Maybe 60-80 lb Dbell

 

[NovaFlex]

I haven’t done them in a while, they’re actually a pretty good bench accessory. I like doing them a bit heavier. Maybe 60-80 lb Dbell

Yeah, I think I was doing them too light. I recorded it, and my form was good. I was trying to contract my chest.

 

[NovaFlex]

Shoulders



Seated BB Press

135 x15, 12, 2x10, 8


Front raise

10 4x20



Face Pull

50 18, 4x15, 14,


Red band Lat raises from across the body

2x12, 2x15


Shrugs

225 2x20, 16


-Gotta add that the RP app is fucking amazing. My energy is great, even on a cut, and I don’t feel depleted. I’ve been following the macros religiously

 

[Worf]

Shoulders



Seated BB Press

135 x15, 12, 2x10, 8


Front raise

10 4x20



Face Pull

50 18, 4x15, 14,


Red band Lat raises from across the body

2x12, 2x15


Shrugs

225 2x20, 16


-Gotta add that the RP app is fucking amazing. My energy is great, even on a cut, and I don’t feel depleted. I’ve been following the macros religiously

How long have you been using them?

 

[NovaFlex]

How long have you been using them?

Only since Saturday. It’s still pretty early, and there haven’t been any changes in the macros yet, but I’m eating a shit ton of food (for being on a cut)—I’m always full. I’ve been eating less than the recommended amount of carbs for bed time meal, even...they recommend 120g before bed. Man I can’t do that. That’s a ton of rice before bed.

It’s a change from doing it myself because I was always hungry, didn’t have good meal timing, etc.

Edit: dude it keeps track of everything I eat, and how much, and it adds it to a “shopping list” so I know exactly how much of each item to buy.

 

[TheIncomparableMrHarrow]

Best money I ever spent diet wise for me and the wifey was the RP diet templates.

I also purchased the powerlifting templates but haven’t used them at all yet. I have been using juggernaut for the time being and I am not disappointed and keep progressing in my numbers so there was no need to change things up as of yet.

 

[NovaFlex]

Best money I ever spent diet wise for me and the wifey was the RP diet templates.

I also purchased the powerlifting templates but haven’t used them at all yet. I have been using juggernaut for the time being and I am not disappointed and keep progressing in my numbers so there was no need to change things up as of yet.

I can’t say enough good stuff about the app. It has its down sides (can’t add snacks, etc.) but it’s solid.

I was wondering about the templates. I didn’t purchase them because they’re pretty expensive for a PDF of “how to”, IMO. I could be missing out tho.

I was planning on giving the Jugg app a go after I put on some more size through this coming fall.

 

[NovaFlex]

Lat Pull Down

100 x20

115 2x12, 10

100 x12, 10



Inc DB Curl

25 x15, 12, 8

15 x20


Hammer Curl

50 x15, 12

25 x20, 10


-Today was a rest day. Just finished my sets from the other day that I cut out.

 

[NovaFlex]

Press / Arms



CG Inc Bench

135 x12

160 x10

185 3x10, 4x5

-Decent volume on incline. Felt good.


Incline Skull Crushers

Bar x20

70 x17, 14, 2x10


Tricep Press Down

75 x12

60 x18, 16, 12, 15


Hammer Curl

25 4x15


-Macros are changing for next week on the RP app. From 370 carbs to 185. I lost ~1.5 lb this week, but I felt I was eating too much still. I feel I can make faster progress and still perform on 185.

 

[NovaFlex]

Took the weekend off to deload a bit. Back at it today.


Press / Chest focused



Flat Bench +1

135 x10

185 x10

225 x5

250 x6 -Not quite a rep PR, but damn close

225 x8, 6


-Very happy for today’s bench performance. Carbs down to 185 too. Not sure what’s going on today lol. My goal @250 was to get 3 reps. I’m wondering if the hypertrophy training is adding to my strength—maybe my chest was really underdeveloped


Incline DB Fly

30 x20, 2x15, 12, 2x10


Inc DB Press -Light

50 x25, 20, 15, 10


Seated Dips

230 x18, 15, 12

205 2x10


DB Row

115 x16,

95 x10, 8

-Lower back wasn’t feeling these today



BB Shrugs

315 5x10

-It seems I’m 8 pounds heavier than I originally thought. My electronic scale was completely off—which is ok, because I was kinda upset I was looking really fat at 240-242. However, now that it says I’m 250—240 will look better. Haha.

 

[Worf]

Not bad for all the shoulder problems. 315 coming soon, or did you already get there.

 

[NovaFlex]

Not bad for all the shoulder problems. 315 coming soon, or did you already get there.

Yeah, the shoulder seems about 97% healed. I’m still skeptical on OHP. Gonna give it a bit longer before I sub out Viking presses.

-Nah, still 305. Hopefully this winter I’ll be lean enough to start bulking and do a proper strength cycle. I wanna put on some mass first tho.

 

[Worf]

Yeah, the shoulder seems about 97% healed. I’m still skeptical on OHP. Gonna give it a bit longer before I sub out Viking presses.

-Nah, still 305. Hopefully this winter I’ll be lean enough to start bulking and do a proper strength cycle. I wanna put on some mass first tho.

Could Work up to it in blocks

 

[NovaFlex]

Could Work up to it in blocks

Yeah that’s definitely the plan. I’m gonna restart the program I got from James Strickland and follow that through. It’s 24 weeks—should see a nice PR at the end.

 

[NovaFlex]

Pretty good DL session today. No complaints. I thought I’d have to stay around 4 plates on this cut, cos everything felt heavy a few weeks ago—but things are moving nicely right now, all things considered



DL / Back



DL

225 x5

315 x5

385 x5

435 x6

480 x6, 5 -Full resets



Snatch Grip DL

315 2x10

-Subbed out Bent over rows for more DL work


Neutral Grip Lat PD

100 x20, 15, 3x12


Incline DB Curl

25 x14, 12, 8


Hammer curl

25 x20, 15, 12


-overall I’m feeling good with this cut. Once I got over the mental hurdle of losing strength, everything clicked...I think switching to hypertrophy training really helped me switch gears in that aspect—I’m more concerned with reps than weight. Macros are: 230P 65F 185C on lift days, 65C on off days.

 

[NovaFlex]

-Not a lot of time today. Got about half my workout done. I’ll have to finish tomorrow



Shoulders



Seated BB Press

95 2x10

135 x10

160 x8

185 x5

225 x2

185 x10, 6

-100% happy with pressing today. 3 reps at 235 was my PR. So 2 isn’t bad after the shoulder issues + cutting.


DB Upright Rows

45 2x10


Lat raises

25 2x10

 

[NovaFlex]

3 reps at 225* idk how that says 235

 

[NovaFlex]

Nothing special today—grinding along. Still a decent session tho.



Press / Arms



CG Bench -Add slingshot

135 x12

185 x10

-slingshot added-

225 x10

275 x8, 5

225 x10

-Added slingshot to remove as much chest as possible / overload. Moved my grip closer to touch the smooth of the bar.


Incline Skull Crushers

45 x20

75 x20, 2x14, 10



Tricep Rope PD

50 x15, 14, 11

40 x12





BB Curl

70 x15, 12

60 x12, 10 -3ct negs



Hammer Curl

45 x15, 10

25 x12, 10 -3ct negs



Chest supported rear delt flys

25 3x15

-First time trying these. These Isolated the rear delts really fucking well. Definitely adding them in.