Don’t call it a comeback

[Schibetta]

Comeback and beyond?

 

[NovaFlex]

well this blew my mind a little bit—but it makes sense. Having never actively trained biceps, my arms were 16.5 inches since probably my first 2 years of training. After just a month of hypertrophy focused training, they blew up a half inch...waited 2 days til after I trained them, so no pump at all.

-I thought for sure they were filling out my sleeves more lol.

 

[Silentlemon1011]

well this blew my mind a little bit—but it makes sense. Having never actively trained biceps, my arms were 16.5 inches since probably my first 2 years of training. After just a month of hypertrophy focused training, they blew up a half inch...waited 2 days til after I trained them, so no pump at all.

-I thought for sure they were filling out my sleeves more lol.


View attachment 143765

Nice!
It's crazy how much the arms grow when you actually hit them lol.

I started training arms again for pure vanity a short while ago (On rest days lol)

 

[NovaFlex]

Nice!
It's crazy how much the arms grow when you actually hit them lol.

I started training arms again for pure vanity a short while ago (On rest days lol)

Haha right?
This is 100% for vanity. I need my bi’s to look like I actually lift lmao

 

[NovaFlex]

Press


Flat Bench +1

135 x10

185 x10

225 x5

250 x1

-2 BOARD-

300 x2

-Haven’t done much intensity, and wanted some confidence back... I definitely feel like I could’ve had a single rep at full ROM. I’m still happy with it for where I’m at right now.


Incl DB Fly

25 x30, 18, 16 -3ct negs + stretch



Incl Fly Press

45 x14, 4x10

-up the weight on these next week as I add them back in



BB Row SS/ Shrugs

225 3x10, 6
————————
Shrugs

225 x20, 18, 16, 12



-decent session. Shoulder felt good pressing heavy. Volume is good. Everything is coming along... cycling carbs weekly, so I’m back up to 250 this week.

 

[NovaFlex]

DL / Back



DL

225 x8

315 x6

405 x15 -AMRAP. was aiming for 20. My glutes gave out same time as my lungs

405 x5



Pendlay Row

135 x20, 16, 12, 10



Neutral grip Lat PD -light

65 x30

75 x16, 15

85 2x12, 10



Incl DB Curl

25 13, 5x10

-need to buy some 1” 5lb plates to make 35’s



Incl Hammer curl

25 3x15

 

[NovaFlex]

Wed - Shoulders



Seated BB Press +1

95 x25

135 x15

185 x8

205 x6 -Drop set to 135

135 x10, 2x8

-6 working sets this week. Not too shabby—also matched my rep PR with 205 when I was 25-30lbs heavier



Snatch Grip High Pulls

70 x15, 2x12, 10



Chest supported rear Delt fly

25 2x15, 12, 14

15 x25, 18, 15, 10

-Working all rep ranges right now to see what grows best



Seated DB Lat raises

25 3x10

15 x15, 12,

 

[NovaFlex]

-Just more documenting the cut. A lot has changed in less than 2 months, once I finally got my nutrition squared away. Love handles disappearing pretty rapidly...Somehow I’m looking bigger, lol.

 

[Worf]

You’ll look bigger because there’s a greater disparity between your waist and shoulders, chest, legs , etc

 

[Silentlemon1011]

View attachment 143863

-Just more documenting the cut. A lot has changed in less than 2 months, once I finally got my nutrition squared away. Love handles disappearing pretty rapidly...Somehow I’m looking bigger, lol.

That's a big difference for sure.
You've also managed to keep most of your strength
Slow and steady really does win the race

 

[NovaFlex]

That's a big difference for sure.
You've also managed to keep most of your strength
Slow and steady really does win the race

Thanks bro. And I was actually surprised by maintaining a majority of my strength...I didn’t think that would happen. This app has helped a shit load tho.

 

[TheIncomparableMrHarrow]

Thanks bro. And I was actually surprised by maintaining a majority of my strength...I didn’t think that would happen. This app has helped a shit load tho.

When I tell people about the RP app and they actually take my advice, it is a game changer. Night and day difference. Glad it is working out for you. Your progress pics look great. Keep crushing it.

 

[NovaFlex]

When I tell people about the RP app and they actually take my advice, it is a game changer. Night and day difference. Glad it is working out for you. Your progress pics look great. Keep crushing it.

Appreciate it bro. And yeah, I regret not using the app earlier. How can you go wrong with basically a nutritionist in your pocket for $15/mo? I’ll be using it for everything nutrition related now...bulking later on should be fun.

 

[NovaFlex]

Fri - Press / Arms


Banded CG Bench (26lb in Bands) +1

135 2x8

185 x8

225 x6

275 (301 at top + slingshot) x3

225 x4

185 x10

-Pretty decent numbers for close grip and bands. My tri’s have definitely gotten better.


SSB JM Press

95 x10

135 3x10 -Rep PR + Volume

-If this Tricep strength doesn’t carry over to my bench I’m gonna just go ahead and kill myself lmao. Hoping to be able to JM Press 200+ after I come off the cut.


Inc DB Curl

15 x25, 22, 15, 12


Tricep PD

65 x16, 10

55 10, 8


BB Drag Curl

95 x10, 8

70 x 10

 

[Silentlemon1011]

Fri - Press / Arms


Banded CG Bench (26lb in Bands) +1

135 2x8

185 x8

225 x6

275 (301 at top + slingshot) x3

225 x4

185 x10

-Pretty decent numbers for close grip and bands. My tri’s have definitely gotten better.


SSB JM Press

95 x10

135 3x10 -Rep PR + Volume

-If this Tricep strength doesn’t carry over to my bench I’m gonna just go ahead and kill myself lmao. Hoping to be able to JM Press 200+ after I come off the cut.


Inc DB Curl

15 x25, 22, 15, 12


Tricep PD

65 x16, 10

55 10, 8


BB Drag Curl

95 x10, 8

70 x 10

That's a solid JM press
Damn

 

[NovaFlex]

That's a solid JM press
Damn

Yet my bench is still on the street corner, begging for spare change. Lmao.

 

[NovaFlex]

Press

-I’m getting used to the volume. Adding weight / volume little by little at the moment. Everything is feeling really good. Weight is still dropping nicely too...It’s definitely looking like this fall / winter will be my first real bulking season. Kinda stoked for that...I definitely wanna see how big I can get.


Spoto Press (2ct)

135 x10

185 x10

205 3x8

135 x15 (wide grip)

-I’ve been historically weak off my chest...Might as well add spotos for a while. 2ct’s are rough for higher reps tho.


DB Fly

45 x10, 6

30 x15, 10

25 3x10


Inc DB -Light

30 x30, 23, 2x18

-Chest is already pre-exhausted...It feels weird having a pressing movement in the middle of the session, trying it out as per Mike Israetel’s recommendation.



Seated Dips

180 x16, 15, 14

205 2x12

-Finally figured out the positioning to focus these on my chest. For the longest time I’ve only been feeling them in my Tri’s.

 

[NovaFlex]

Finally some nice weather in the NE...Got the Fatboy getting some work done, but she’s all clean and ready to go.

 

[NovaFlex]

DL / Back



DL

225 x8

315 x5

315 + (120 bands) x10

365 + (120 bands) x10

390 + (120 bands) x8, 7

-My GPP has gotten noticeably better during this hypertrophy phase. Rest periods are lower and volume is up... That said, have you ever looked at the bar on your last set and thought, “I’d rather die than lift this right now”? That was today.



Snatch Grip DL /SS Snatch Grip Shrugs

315 5x1 / 5x10 Shrugs

-Planned 2x10 for snatch grip...I can’t deadlift anymore today. Almost threw up lmao...Trying to fit a lot into short rest times.


Pendlay Rows -Dead stop

225 2x10, 9


Wide grip Lat PD

90 x20, 16, 2x12, 2x10


Incline DB Curl

30 3x10

25 x16



Preacher Hammer curl

25 x13, 10, 9, 8



—After readjusting my starting weight for my scale issues, I woke up today at 247... Down 11 lbs in 25 days (chart says 9, but I started at 258 after adjustment), and still have great energy and strength hasn’t plummeted...There’s something to be said about proper nutrition, haha.



As it stands, though, I’m probably looking more toward the 215-220 range for proper BF% (~20%)

-I tried to look this up with very little info...But I swear I’m actually growing on this cut. Could my chest / biceps have been so underdeveloped that they’re growing like fresh / unused muscle? My chest is noticeably thicker, and is forming that shelf look, while my arms have literally grown a half inch...

 

[Silentlemon1011]

DL / Back



DL

225 x8

315 x5

315 + (120 bands) x10

365 + (120 bands) x10

390 + (120 bands) x8, 7

-My GPP has gotten noticeably better during this hypertrophy phase. Rest periods are lower and volume is up... That said, have you ever looked at the bar on your last set and thought, “I’d rather die than lift this right now”? That was today.



Snatch Grip DL /SS Snatch Grip Shrugs

315 5x1 / 5x10 Shrugs

-Planned 2x10 for snatch grip...I can’t deadlift anymore today. Almost threw up lmao...Trying to fit a lot into short rest times.


Pendlay Rows -Dead stop

225 2x10, 9


Wide grip Lat PD

90 x20, 16, 2x12, 2x10


Incline DB Curl

30 3x10

25 x16



Preacher Hammer curl

25 x13, 10, 9, 8



—After readjusting my starting weight for my scale issues, I woke up today at 247... Down 11 lbs in 25 days (chart says 9, but I started at 258 after adjustment), and still have great energy and strength hasn’t plummeted...There’s something to be said about proper nutrition, haha.

View attachment 144250

As it stands, though, I’m probably looking more toward the 215-220 range for proper BF% (~20%)

-I tried to look this up with very little info...But I swear I’m actually growing on this cut. Could my chest / biceps have been so underdeveloped that they’re growing like fresh / unused muscle? My chest is noticeably thicker, and is forming that shelf look, while my arms have literally grown a half inch...

You wouldnt be the first that this had happened to.

It works in reverse as well
My training partner gained some crazy strength on a 20lb cut last year.
He was into Bodybuolding.. and had just started following me in Powerlifting.
His tendons and CNS blew up even in a deficit.

I'm assuming it can go the opposite way as well