Don’t call it a comeback

[NovaFlex]

Mon - Press / chest focus





Wide Grip Paused Bench (2 ct)

135 x25

185 x13, 11, 8



DB Fly (5 ct pause stretch)

25 3x10



Seated Dips

195 2x18, 16, 14, 10


T-Bar Row


-Nothing pretty or fun. Slowly adding volume back. After cutting carbs by 100g this pst week, workouts have felt like dog shit lol.

 

[NovaFlex]

Tues - DL / Back


Snatch Grip Rack Pull (mid shin)

225 x8

315 x4

405 x8

505 x3

455 x6

-Pinky gripped on the ring


Close Grip T Bar Row

120 2x15


Wide Grip Lat PD

85 x20, 15, 13, 12


Shrugs

455 x10, 8

315 x25, 20



-I seriously can’t wait to bulk and watch my traps explode, lol. Putting in these #’s on a cut, it should be easy to grow them on a surplus.



BB Curl

90 x8

70 2x10, 12 -AMRAP


EZ Bar Curl

50 x16, 11, 10, 9


-EZ curl bar and T-Bar row attachment came in this week... adding little by little to the arsenal.

 

[NovaFlex]

Woke up at 242 today...the original goal. Still dropping.

-Two roads I can take, I’m not sure which is best... either cut to 230 and eat at maintenance until I feel my BF% is where I want it to bulk, or continue cutting to ~210-220 and bulk from there... given the fact this cut hasn’t been very difficult in terms of hunger, I’m thinking going to 210’ish and bulking might actually be the faster route to mass.

 

[NovaFlex]

Thursday - Shoulders


Strict OHP

135 x10, 2x8

-My back isn’t fully recovered from snatch grip DL’s, and my traps just aren’t liking it today lol. My press is weak as hell right now


Face Pull

50 x20, 16



Rear Delt fly

25 x15, 12



Lat Raise

25 x12, 10

(Seated) 15 x10, 8



Front Raise

15 2x10


-unfortunately my DL training really effected shoulders today. I didn’t expect to hit my upper back / traps as hard as I did.

 

[NovaFlex]

Fri - Press / Arms



CG Bench (2 board)

135 x20

225 2x10, 9

-I love doing Sling Shot or board presses for close grip work. My tri’s seem to get a much better stimulus.



Incline Skull Crushers

50 x20, 15, 12, 10



Tricep Rope PD

40 x13

35 3x12



Incl DB Curl /SS Red Band Pushdowns x50

25 x15, 11, 9

15 x12



Incline Hammer Curl

25 x16, 11, 2x10



-Just picked up some 40’s today. Forgot them in the car...I’ve been using mostly the 25’s for curls cos switching the weights on the loadables sucks ass.

 

[Btcowboy]

’ve been using mostly the 25’s for curls cos switching the weights on the loadables sucks ass.

Yes it does

 

[Worf]

I think doing bench with slingshot or boards feels better on the Tricep because it helps out in the hole. Normally a very close grip in the hole can cause some Tricep/shoulder pain if the weight is heavier than what you’d normally handle. So it takes the weight of where it’s the most compromising and allows you to use triceps in the place where they show more ability but with a heavier weight

 

[NovaFlex]

I think doing bench with slingshot or boards feels better on the Tricep because it helps out in the hole. Normally a very close grip in the hole can cause some Tricep/shoulder pain if the weight is heavier than what you’d normally handle. So it takes the weight of where it’s the most compromising and allows you to use triceps in the place where they show more ability but with a heavier weight

Definitely. My pecs are much less engaged, so the limiting factor becomes my tri’s. And as you said, I can overload them since I’m pressing from a more advantageous position.. I haven’t done enough of a comparison to check whether full ROM in CG is better for growth, when comparing the weight being used with a board press. I feel they may be similar, but I like taking my pecs out of the equation (for now) since my recovery isn’t amazing right now.

 

[NovaFlex]

Mon - Press



Paused incline Bench

135 x12

185 x12

205 3x10



Incline Bench

205 x8

160 x20





DB Fly

40 x8

25 x15, 2x12, 10, 9





Inc DB -Light

50s x17, 12





-Added some pressing volume back in tonight.

Feeling weak as hell right now tho...sitting at 1865 cal on lift days, and 1500 on off days... well, about 2k cal on lift days, if I count sugar free chocolates before bed lol.
-although I feel flat, I got a cool compliment the other day, though the dude didn’t mean it that way lmao—dude said “stop flexing your chest” ...I wasn’t, bitch.

 

[NovaFlex]

DL / Back


-More grinding and feeling weak, lol. ~70g of carbs today and yesterday.


BB Row

135 x20

225 x10, 12, 10

Pendlay Rows

135 x18, 15

-I blasphemed today and went against my own religion...Tried out doing rows first, to see if I can get some volume in without the lower back pumps from deads.


Snatch Grip Rack Pull (mid shin)

315 x8

405 x3 shrugs x13

405 x2 shrugs x12

315 x5 shrugs x20



Close Grip Lat PD

80 x18, 2x15, 12, 11



Concentration Curl

25 x18, 12, 8, 5

15 x10

-repeated arm for arm, no rest



EZ Bar curl

35 x30, 24, 20, 19, 16, 15



Pinwheel curl

40 x12, 10, 8

 

[Worf]

So you’re going full low carb now?

 

[NovaFlex]

So you’re going full low carb now?

Nah... I’m pretty sure I had food poisoning hit me Monday night..threw up everything in my stomach, diarrhea all Tuesday, etc...and was dehydrated Tuesday and didn’t / couldn’t eat (sipped a Gatorade all day). Today was a scheduled off-day on the RP app, so I just went with it, as far as the planned low carbs goes. I’ll re-carb tomorrow—well, 185–if that counts lol.
I’m feeling like I’m stalling out tho. I keep sitting between 242-244 and haven’t dropped below 240 yet. Kinda frustrating. Not sure if I should add cardio yet or not.

 

[Worf]

I had a stomach bug a few weeks ago. no fun. Probably loose a few lbs from being sick,lol. After that you may have to reasses.

 

[NovaFlex]

Shoulders



Seated OHP

135 x10

185 x8, 5

160 2x8



DB Upright row

40’s x15, 13, 2x10



Seated Lat Raises

15 x20, 18, 16, 13, 10

 

[NovaFlex]

Finally got my girl back from the shop. Laid her down last year when the front brakes froze up—ended up needing to replace 50% of the front end...Ended up with some better apes and passing lamps than before, so win-win.

 

[NovaFlex]

Busy weekend, no gym time. Woke up at 239 though -First time under 240 in probably...I don’t even remember. After stalling for a while, it definitely feels good.

 

[NovaFlex]

Mon - Press / Chest



Spoto Press

135 x10

185 x10

225 4x6

-Regular Flat Bench

185 x9

-Didn’t expect to get 4 sets at 225 today, since I felt pretty drained.


Inc DB Fly

40 2x10

25 x12, 9, 7


Inc DB Press -LIGHT

40 x20, 15, 12


Seated Dips

210 x15, 12

-cheaped out on dips tonight—supposed to do 5-6 sets, too drained from work. 4AM start times suck.

BB Row

185 6x10

 

[NovaFlex]

Couldn’t edit my original post:

I still have to find time to get bloods done, but I went ahead and started in on the EQ I had left from the botched Tren/EQ cycle before Covid. I figure I have enough to run it 600mg /10 weeks—which is probably not enough for the ester, we’ll see...But also upped the test from 100mg to 600 for 12 weeks...Hoping for some better recovery, energy, etc. for the final push of this cut. I should 100% be ~220 after this is over.

 

[NovaFlex]

I’ll be back to normal in the gym today...Was in the hospital since Mon. 3AM. with some complications from the gal bladder surgery I had last year...they ended up taking some nasty shit out through my stomach—no cuts. Unintended 3 day water fast, lol. Ate like an unsupervised 9 year old when I came home. Still weighed in at 238.

-I’ve come to a pretty decent conclusion tho—the nutrient partitioning, even on low dose Tren, is absurd. I’ve been at 200mgs this entire cut, and I’ve constantly been ahead of what the app suggests for a time. For example, I’m losing 2.5-4lbs a week in most instances—the app says 1-2, given how much I’m eating... I stay on track 90%, but indulge at least once a week when my wife and I go out, yet I’m still super far ahead of the curve.

 

[NovaFlex]

Back to 100% today. Felt really good, actually—still lacking some overall strength, but I’ve come to terms with that after being this deep in the cut lol.

Fri - Press / Arms



CG Incine Bench

135 x15

185 x10

225 x5

210 (+30 chain) x6, 6, 5

185 x10



DB Skull Crushers

40’s x8,

25 x12, 2x10



Seated Dips

210 x16, 16, 14



Incline DB Curl

25 x18, 13, 2x10

-Reps have gone up significantly on this movement. Biceps have gotten noticeably bigger + stronger, even cutting...they were really fucking neglected lol.



DB Cheat Curls

40 x8



Hammer Curl

40 x12, 10

25 x25, 15

-These start to hurt my wrists when I go heavier. Might have to find an alternative.




-Slightly off topic, but if anyone here is a cheap fuck like me, but uses shakes religiously, also like me, you have to try this...It 100% tastes exactly like iso100 Fuity Pebbles flavor, except a little less sweet. This shit is the best protein powder I’ve ever tasted, and it’s cheap as hell.