Jtlittle88
Member
What’s new training like?
MESO-Rx
Anabolic Steroids
Long Off-Season to Classic D Class Weight Cap
- Thread starter Slowww
- Start date
Slowww
Member
All triple drop sets are reduced to double drop or removed.
No cluster sets.
No rest pause sets.
Mostly 1 top set + back off for legs + pressing
Pull is flat sets, 3 super set, 1 top and back off
Still have 2 fst7 sets and 2 RTR sets per week.
Slowww
Member
Deload finished, new cycle started. Still went pretty heavy with arms and chest, a bit less volume. Introduced incline treadmill on the weekend again, since now my cycling for commute isn’t enough. Most of my cardio is taking my daughter to kindergarten, going to work and picking her up on my bicycle and going home in the off season. This won’t be enough especially for last couple weeks of cut. Will do stairs too once I am a bit more accustomed to incline. Every change slowly.
110.3kg/243lbs
110.3kg/243lbs
Jtlittle88
Member
What is new cycle sir
Slowww
Member
875 test, 350 mast, 187.5 eq, I am supposed to keep growing into the cut. It will go lower as the cut continues and then we go into low doses (like trt) where we will rebound.
Jtlittle88
Member
Beautiful! I’m about to go on my bulk so we will be opposite!
Pay attention to your ankles as long/hard inclines can beat them up pretty bad if you're not flexible enough; I find it very helpful to stretch on the treadmill immediately after each session.
Looking thick; ready for a new productive off season!
Slowww
Member
Incline is the only way I can get it done on a treadmill, if I do it flat I will get really bad pump in shins and then shin splints. The shortened range of motion makes it much easier for my joints.
Thanks! Yeah in 2 months I’ll be ready to keep putting on more muscle nice and easy
Slowww
Member
Nice! What is your target weight for the push?
Jtlittle88
Member
Idk what Luki wants. If I hit 230 at 5’5 that would be cool. I’m 185 rn
Slowww
Member
Ok! Cut going well
Already down to 108kg/238lbs water and shit cleared right off. I bet this week it stagnates a bit, but we will see. This is a good amount of calories where my training quality is still very good, and I can move big weight but I can lose some fat.
2nd week of deficit will stay same as first since the fat is coming off nice and easy.
Hit a new PR today on incline press at 160kg x 6.
Man this shit was bugging me, I failed it 3 times already but each time I failed closer to locking it out. Today I finally got it, while sick to boot. Couldn’t get to work today but got to the gym slammed a couple of monsters and got to work. Took 8 weeks to add a little bit to my press, but hey nobody said this is fast or easy.
Almost summer here, and still have some eq this cut, so will hopefully be more vascular than my winter cut
Already down to 108kg/238lbs water and shit cleared right off. I bet this week it stagnates a bit, but we will see. This is a good amount of calories where my training quality is still very good, and I can move big weight but I can lose some fat.
2nd week of deficit will stay same as first since the fat is coming off nice and easy.
Hit a new PR today on incline press at 160kg x 6.
Man this shit was bugging me, I failed it 3 times already but each time I failed closer to locking it out. Today I finally got it, while sick to boot. Couldn’t get to work today but got to the gym slammed a couple of monsters and got to work. Took 8 weeks to add a little bit to my press, but hey nobody said this is fast or easy.
Almost summer here, and still have some eq this cut, so will hopefully be more vascular than my winter cut
Some of my best workouts have been ones where I was feeling like absolute dog shit, lol. Get it bro, you're doing great.
Slowww
Member
I agree, honestly this is why unless lifts are going down in a caloric surplus I don’t believe being tired itself is over training. You can feel like a bag of shit but when you push your body can still perform, so long as you have the right mindset
Slowww
Member
So where I usually log my lifting sessions is unable to be accessed anymore due to the country I am in, so I will start to log training sessions here.
My strength in some areas is holding steady, in some it is already decreasing. My biceps, chest, back and part of shoulders are as strong, but my triceps, rear deltoids, and legs are losing some steam. I am also just as strong during my main compounds but after I push hard on my compounds, or pre-exhaust the following lifts get a bit lower. Perhaps just due to lack of glycogen, so my muscles have a decreased work capacity once the initial glycogen is unloaded. I do take intra workout though. I don’t think it is enough to hold my strength though.
Friday: shoulders and triceps
Weight: 108.1kg/238lbs
Read delt cable fly
3x20 9kg
Rear delt machine swing
3x40 20kg
Machine laterals RAMP 12 reps
2.5-17.5kg in intervals of 2.5kg
Seated overhead press, dead stop
(raw, forgot my sleeves at home)
1x6 110kg
1x10 60kg (mi40)
Run the rack
2.5 -17.5kg 8/8/8/8/8/8/4 and down
Shrugs RAMP12
60kg-140kg 12/12/12
Triple drop set
1x6 160kg
1x8 100kg
1x8 60kg
Triceps pushdown FST7, 30 second rest
Tempo, palms down to side of body (long rope)
1x15 22.5kg
2x12 22.5kg
2x12 18kg
2x12 12kg
Triceps overhead extension RAMP 12
20-50kg x 12
Fail at 55kg x 7
Triceps dips
3x17 +15kg
Finally I think my weight will be around 100kg when I am done with this cut. Comparing images from before I look like I have gained around 7kg muscle in the last 6 months, based on body fat and weeks from completion. It seems like a small amount of muscle compared to total weight which was 18kg of fat, water, and food in my stomach/digestive system. If i end up less than 100kg, that is also ok, I will take whatever I got in the last half year and continue forward.
My strength in some areas is holding steady, in some it is already decreasing. My biceps, chest, back and part of shoulders are as strong, but my triceps, rear deltoids, and legs are losing some steam. I am also just as strong during my main compounds but after I push hard on my compounds, or pre-exhaust the following lifts get a bit lower. Perhaps just due to lack of glycogen, so my muscles have a decreased work capacity once the initial glycogen is unloaded. I do take intra workout though. I don’t think it is enough to hold my strength though.
Friday: shoulders and triceps
Weight: 108.1kg/238lbs
Read delt cable fly
3x20 9kg
Rear delt machine swing
3x40 20kg
Machine laterals RAMP 12 reps
2.5-17.5kg in intervals of 2.5kg
Seated overhead press, dead stop
(raw, forgot my sleeves at home)
1x6 110kg
1x10 60kg (mi40)
Run the rack
2.5 -17.5kg 8/8/8/8/8/8/4 and down
Shrugs RAMP12
60kg-140kg 12/12/12
Triple drop set
1x6 160kg
1x8 100kg
1x8 60kg
Triceps pushdown FST7, 30 second rest
Tempo, palms down to side of body (long rope)
1x15 22.5kg
2x12 22.5kg
2x12 18kg
2x12 12kg
Triceps overhead extension RAMP 12
20-50kg x 12
Fail at 55kg x 7
Triceps dips
3x17 +15kg
Finally I think my weight will be around 100kg when I am done with this cut. Comparing images from before I look like I have gained around 7kg muscle in the last 6 months, based on body fat and weeks from completion. It seems like a small amount of muscle compared to total weight which was 18kg of fat, water, and food in my stomach/digestive system. If i end up less than 100kg, that is also ok, I will take whatever I got in the last half year and continue forward.
Slowww
Member
Back day
Monday: 107.8kg/237lbs
Previous weekly average weight: 109.8
Current Weekly Average weight: 107.74
Cardio 30 minutes 6 days per week. 4 bicycle, 2 incline treadmill
Average steps per day 11,000. We are at a minimum of 8,000 but my coach said more will be better for my health etc, so I have been walking more.
Pullovers
3x15 110kg
Superset
Supinated Pulldowns
3x12 90kg
1 arm Hammer low rows
1x10 90kg
1x18 50kg
T bar rows
2x10 70kg
1 arm Meadows rows
2x10 70kg
Upper back rows
3x 12 170kg
Horizontal Hamstring curls
Ramp 12
Up to 40kg
Fail at 45kg x 7 & 7 partials
Paused glute bridge - this machine is in such shit condition it broke last time I used it. Rusted out shit box tbh, so it is much heavier than before lmao
Ramp from 60kg-220kg 5
1 leg standing ham curl
1x10+10+6+4 (30) 25kg
Rear relaxed
Monday: 107.8kg/237lbs
Previous weekly average weight: 109.8
Current Weekly Average weight: 107.74
Cardio 30 minutes 6 days per week. 4 bicycle, 2 incline treadmill
Average steps per day 11,000. We are at a minimum of 8,000 but my coach said more will be better for my health etc, so I have been walking more.
Pullovers
3x15 110kg
Superset
Supinated Pulldowns
3x12 90kg
1 arm Hammer low rows
1x10 90kg
1x18 50kg
T bar rows
2x10 70kg
1 arm Meadows rows
2x10 70kg
Upper back rows
3x 12 170kg
Horizontal Hamstring curls
Ramp 12
Up to 40kg
Fail at 45kg x 7 & 7 partials
Paused glute bridge - this machine is in such shit condition it broke last time I used it. Rusted out shit box tbh, so it is much heavier than before lmao
Ramp from 60kg-220kg 5
1 leg standing ham curl
1x10+10+6+4 (30) 25kg
Rear relaxed
Slowww
Member
Tuesday: bench & bis
Weight: 107.8kg
Tightening the legs and back now, abs won’t really improve until my legs and back get a bit more shredded as that’s how I store fat
Pec fly
Ramp 12
From 30kg to full stack at 70kg
Double drop set 1x8 80kg
+7 45kg
Steep Incline barbell bench
1x7 110kg
1x12 80kg
Decline DB press
2x8 50kg
1x12 30kg
Incline fly
3x13 18kg per hand
Superset
Chest dips
3x12 110kg
Single arm preacher
Ramp 12
From 4.5kg to
12x 13kg
8 x 18kg
Hammer curls
2x12 25kg
1x12 25kg
Spider curls FST7
7x15 30kg
I forgot to post all check ins yesterday. My diet will stay the same, so will peds. No clen no t3 or yohimbine, no fat burners or diuretics. Just food training cardio.
Side no pump
Front neutral pose
Weight: 107.8kg
Tightening the legs and back now, abs won’t really improve until my legs and back get a bit more shredded as that’s how I store fat
Pec fly
Ramp 12
From 30kg to full stack at 70kg
Double drop set 1x8 80kg
+7 45kg
Steep Incline barbell bench
1x7 110kg
1x12 80kg
Decline DB press
2x8 50kg
1x12 30kg
Incline fly
3x13 18kg per hand
Superset
Chest dips
3x12 110kg
Single arm preacher
Ramp 12
From 4.5kg to
12x 13kg
8 x 18kg
Hammer curls
2x12 25kg
1x12 25kg
Spider curls FST7
7x15 30kg
I forgot to post all check ins yesterday. My diet will stay the same, so will peds. No clen no t3 or yohimbine, no fat burners or diuretics. Just food training cardio.
Side no pump
Front neutral pose
Slowww
Member
Thursday: legs
Weight: 106.3kg
Adductors
3x20 45kg
Laying Hamstring curls
RAMP 20
From 9-30kg failing at 12 reps on final set.
Leg extensions
Run the rack in 5s probably about half the rack or so today.
Hack squat (with tempo and pause)
Top set
320kg/705kbs x 8
I’m holding strength. 2 reps were not as clean technically as I would’ve wanted but for my rate of weight loss this is totally fine and I will try to hold this as my top set. To be honest I think looking at footage I can get more, but my lungs felt crazy in the heat today and i couldn’t continue due to how hard the bracing for that load and volume was.
Back off
(1/2 +1s) 75kg x 15
Hack leg press
RAMP 12
60kg to 200kg fail at 6
Abductors
2x50 40kg
Split squats
3x12 50kg
Diet isn’t changing. Still no fat burners or anything. Even have cheat meals if I want. Really easy work. Nice and slow cutting, just holding the muscle staying healthy dropping weight.
Weight: 106.3kg
Adductors
3x20 45kg
Laying Hamstring curls
RAMP 20
From 9-30kg failing at 12 reps on final set.
Leg extensions
Run the rack in 5s probably about half the rack or so today.
Hack squat (with tempo and pause)
Top set
320kg/705kbs x 8
I’m holding strength. 2 reps were not as clean technically as I would’ve wanted but for my rate of weight loss this is totally fine and I will try to hold this as my top set. To be honest I think looking at footage I can get more, but my lungs felt crazy in the heat today and i couldn’t continue due to how hard the bracing for that load and volume was.
Back off
(1/2 +1s) 75kg x 15
Hack leg press
RAMP 12
60kg to 200kg fail at 6
Abductors
2x50 40kg
Split squats
3x12 50kg
Diet isn’t changing. Still no fat burners or anything. Even have cheat meals if I want. Really easy work. Nice and slow cutting, just holding the muscle staying healthy dropping weight.
Slowww
Member
Friday: 106.4kg/235lbs
Shoulders, triceps
Rear delt flies
3x20 35kg
Rear delt swings
3x32 20kg
Seated lateral machine
RAMP 12
From 2.5kg to 20kg failure @ 7 reps
Dead Stop machine seated Overhead
1x6 170kg/375lbs
1x12 100kg
Holding my personal best on this machine 5kg down… next off season I will 100% be hitting 4 wheels on it.
Standing laterals
Run the rack x8s
From 2.5-17.5kg and back down
Tricep pushdowns
Fst7
2x15 18kg
1x12 18kg
1x 15 13kg
1x 12 13kg
2x 15 10kg
This is not a lot of weight, but this cable is really quite heavy, and it’s very controlled form and full hold on contraction to limit elbow joint damage
Overhead extensions
RAMP 12
From 10kg -60kg fail at 4
Triceps machine dips
3x15 100kg
Shoulders, triceps
Rear delt flies
3x20 35kg
Rear delt swings
3x32 20kg
Seated lateral machine
RAMP 12
From 2.5kg to 20kg failure @ 7 reps
Dead Stop machine seated Overhead
1x6 170kg/375lbs
1x12 100kg
Holding my personal best on this machine 5kg down… next off season I will 100% be hitting 4 wheels on it.
Standing laterals
Run the rack x8s
From 2.5-17.5kg and back down
Tricep pushdowns
Fst7
2x15 18kg
1x12 18kg
1x 15 13kg
1x 12 13kg
2x 15 10kg
This is not a lot of weight, but this cable is really quite heavy, and it’s very controlled form and full hold on contraction to limit elbow joint damage
Overhead extensions
RAMP 12
From 10kg -60kg fail at 4
Triceps machine dips
3x15 100kg
Jtlittle88
Member
Hey I have the same day today!
Slowww
Member
Monday: 107.2kg
For the week lost an average of .75kg /1.6lbs
Also for Friday forgot to write down smith shrugs.. - went up to 180kg for top set with double drop:
Back& hamstrings
Pullovers
3x15 110kg
Superset
Supinated Pulldowns
3x10 100kg
1 arm Hammer low rows
1x10 90kg
1x20 50kg
Chest supported T bar rows (hammer strength machine)
2x8 60kg
1 arm Meadows rows
2x10 70kg
Upper back rows (hammer strength)
3x 12 160kg
Seated Hamstring curls
Ramp 12
Up to 20kg
Fail at 80kg x 6 + 10 partials
SLDL ramp 12
Fro empty bar to 190kg x 6 in intervals of e
1 leg standing ham curl
1x15+10+5 (30) 25kg
For the week lost an average of .75kg /1.6lbs
Also for Friday forgot to write down smith shrugs.. - went up to 180kg for top set with double drop:
Back& hamstrings
Pullovers
3x15 110kg
Superset
Supinated Pulldowns
3x10 100kg
1 arm Hammer low rows
1x10 90kg
1x20 50kg
Chest supported T bar rows (hammer strength machine)
2x8 60kg
1 arm Meadows rows
2x10 70kg
Upper back rows (hammer strength)
3x 12 160kg
Seated Hamstring curls
Ramp 12
Up to 20kg
Fail at 80kg x 6 + 10 partials
SLDL ramp 12
Fro empty bar to 190kg x 6 in intervals of e
1 leg standing ham curl
1x15+10+5 (30) 25kg
