Perrin Aybara
Master
I gotta have the only gym where its not dying down. These damn people are actually trying to get in shape and sticking with it
They must be the 1%. That's one of the reasons I go on Tuesdays and Thursdays, not as busy.
MESO-Rx
Anabolic Steroids
Perrin Aybara's Journey to an Elite Powerlifting Total
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They must be the 1%. That's one of the reasons I go on Tuesdays and Thursdays, not as busy.
Perrin Aybara
Master
Weight this morning was 230lbs
Dynamic stretches at home and five minutes of cardio warm-up
Beltless deadlift 445 6, 6, 6, 10 (for sure a beltless conventional rep PR)
Bench press 280 3x8
Front squat 205 3x8
Weighted planks +65 3x1min
Side raises 15 3x10
Cable rear delt flyes 15 3x10
Twenty minutes of stationary bicycle
Dynamic stretches at home and five minutes of cardio warm-up
Beltless deadlift 445 6, 6, 6, 10 (for sure a beltless conventional rep PR)
Bench press 280 3x8
Front squat 205 3x8
Weighted planks +65 3x1min
Side raises 15 3x10
Cable rear delt flyes 15 3x10
Twenty minutes of stationary bicycle
ruckin
Well-known Member
A heavy 10 rep set of deads sounds brutal
Damn man. Killing it. I see a lot of progress coming for again this year
I do have to say you need to be grabbing more than 15lbs for side raises. Your stronger than that lol
Perrin Aybara
Master
I was pretty winded after, but it wasn't too bad. I'd like to keep hitting 10 on my AMRAP for a couple more weeks and keep adding weight.
Thanks, Rob. I'm still new to doing some of these isolation moves. I kind of feel like I should be using the pink dumbbells going so light. I'm using pretty strict form at least, progress should come fast though.
I'm just messing with you brother. It'll come quick for sure
Perrin Aybara
Master
Yeah, I know. It's comical to me for a workout to include a 445x10 deadlift and then anything with a 15lb dumbbell, lol.
bhog
New Member
Side raises are a bitch for me too man. Fronts are easy as hell and can do more weight when I go 1 side at a time but both arms at once side raises can s my d.
Perrin Aybara
Master
I do one arm at a time, but I hang on to something with the other and lean out to minimize cheating. Can definitely do more on front raises.
Perrin Aybara
Master
Weight today was 230lbs
Five minute cardio warm-up
High bar high box squat 385 3x5
Strict press 145 3x10
Weighted chin ups +30 3x10
Neutral grip lat pull downs 150x12x2 100x12
Hammer curls 25 5x10
Twenty minutes stationary bicycle
Five minute cardio warm-up
High bar high box squat 385 3x5
Strict press 145 3x10
Weighted chin ups +30 3x10
Neutral grip lat pull downs 150x12x2 100x12
Hammer curls 25 5x10
Twenty minutes stationary bicycle
Perrin Aybara
Master
Lunch today at work, lean turkey on corn tortillas.
I'm definitely getting leaner going by look and how my pants fit. My 34" waist jeans are getting pretty loose around the waist. I'm sure I'm still in the upper teens BF%, but making progress. For now I've just dropped a few things I was eating daily, at some point I'll likely need to track calories more closely again. I'm not looking to get shredded anyway, just look a little better while getting stronger or at least maintaining.
Hitting the gym after work tonight for low bar squat, overhead press, good mornings and slingshot bench, I believe. Plus weighted planks and the mid and rear delt work. Will update later of course.
I'm definitely getting leaner going by look and how my pants fit. My 34" waist jeans are getting pretty loose around the waist. I'm sure I'm still in the upper teens BF%, but making progress. For now I've just dropped a few things I was eating daily, at some point I'll likely need to track calories more closely again. I'm not looking to get shredded anyway, just look a little better while getting stronger or at least maintaining.
Hitting the gym after work tonight for low bar squat, overhead press, good mornings and slingshot bench, I believe. Plus weighted planks and the mid and rear delt work. Will update later of course.
Been there done that.
jaymaximus
Pro
Me and you seem to be in the same frame of mind now as far as weight / looks and strength. My problem has been the strength loss has come with the weight loss (even though my weight loss wasnt planned, I love the way im looking right now). I guess I need to decide which is more important for me right now.
I notice you weigh in every workout, is there a reason or just personal preference? I just ask because Ive gotten in the habit of doing it once a week so I dont drive myself crazy on 1lb up or down.
Perrin Aybara
Master
Yeah, strength comes first for me, although I would never just let myself be a total slob or anything. I was planning my next cycle as a cut, but after the meet I'm all about strength gains again. Now I'm planning to eat at or a little below maintenance and see if I can recomp enough to be content with it. If I can't get there between the next cycle or two I'll do an actual cutting/recomp cycle to get where I want to be. 12-15% is really all I'd ever want. I don't deal with strength loss well either, it's devastating to me.
Weighing every workout is just a habit. The scales are right by the coat rack next to the door and I just hop on as I go by. No real reason beyond that and I'm used to logging it anyway.
Perrin Aybara
Master
Weight tonight was 231lbs
Five minute cardio warm-up
Beltless low bar squat 340 5, 5, 5, 5, 5, 8
Strict press 155 3x9
Good morning 170 3x9 (think I'm going to swap these for snatch grip SLDL)
Slingshot bench 350 3x5 (was planning on 3x6, but I could tell it would have been a struggle, so I just hit 5's)
Weighted planks +70 3x1min
Side raises 20 3x10
Cable rear delt flyes 15 3x10
Twenty minutes of stationary bicycle
I'm continuing to be surprised with squat progress, I think I could've pushed for 340x9-10 on the AMRAP had I wanted to. I'm trying to avoid grinders for now though. I'm looking forward to getting back at it with Sheiko in two weeks.
Five minute cardio warm-up
Beltless low bar squat 340 5, 5, 5, 5, 5, 8
Strict press 155 3x9
Good morning 170 3x9 (think I'm going to swap these for snatch grip SLDL)
Slingshot bench 350 3x5 (was planning on 3x6, but I could tell it would have been a struggle, so I just hit 5's)
Weighted planks +70 3x1min
Side raises 20 3x10
Cable rear delt flyes 15 3x10
Twenty minutes of stationary bicycle
I'm continuing to be surprised with squat progress, I think I could've pushed for 340x9-10 on the AMRAP had I wanted to. I'm trying to avoid grinders for now though. I'm looking forward to getting back at it with Sheiko in two weeks.
bhog
New Member
I'm looking to cut down after pct and would like to be back down to at least 245( my pre cycle weight) or below and keep my gainz. I got up to 274 but have been hovering around 268 the last week. I upped cardio lol. 12-15% is where I'd also like to be. Hoping for next cycle in June so well see how the weight stays till then. Was also planning a cut but if I can get low before next cycle will go hulk bound again.
Perrin Aybara
Master
I've added five extra minutes to each of my regular cardio sessions. I'm thinking about getting a bicycle when the weather warms up a little and going for a fasted ride before breakfast one or two days a week to boost fat loss.
I'd think you could maintain your strength with that. Being well over 200lbs has its advantages, especially with bench. I'm not far from my pre cycle weight now. I cut down to 215 right before, but I'd been sitting at 225 before that.
bhog
New Member
I started doing more fasted cardio. I like it , it's def easier without dbol pumps lol.
Perrin Aybara
Master
Weight tonight was 230lbs
Five minute cardio warm-up
Push press 185x5, 200x5x4, 200x6
Beltless high bar squat 315 3x8
Two second paused bench 275 5x3
Chin ups 5x10
Hammer curls 30's 5x10
Twenty minutes stationary bicycle
Presses weren't feeling that great tonight and I'd planned on going with 305 on bench and I ended up just going light instead. Chin ups felt really easy at least. I've been getting a little twinge in my upper chest right after bench and chin ups, not too bad and it goes away right away. Probably brought the bar down a little high a few times or something on bench.
Five minute cardio warm-up
Push press 185x5, 200x5x4, 200x6
Beltless high bar squat 315 3x8
Two second paused bench 275 5x3
Chin ups 5x10
Hammer curls 30's 5x10
Twenty minutes stationary bicycle
Presses weren't feeling that great tonight and I'd planned on going with 305 on bench and I ended up just going light instead. Chin ups felt really easy at least. I've been getting a little twinge in my upper chest right after bench and chin ups, not too bad and it goes away right away. Probably brought the bar down a little high a few times or something on bench.
bhog
New Member
Your weight has settled in good eh?
I get that little twinge sometimes too. I do ohp and bench on same day ( heavy / light split) and have been thinking of switching up to incline rather then flat bench.
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