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warpspeed to the new scenario
Joe:
08-05-24
Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-20 x 2, 2
OA Row
55 x 9, 7
Rear Delt
10 x 14, 11
Finger Curl
22.5 x 8+5, 6+4
20 x 10+5
Shrug
120 x 15+7+5
Hammer Incline
17.5 x 18+8+5
DB Preacher
12.5 x 10, 8
Notes
BW yesterday was 73.3, today 72.5. We'll see where it settles with normal eating, but basically gained 2kg of fat in a week. Was an awful/stressful week for various reasons I won't go into, and which have gladly mostly resolved, but annoying to be left with this after-effect. Was feeling like I was a week or two away from being done, but now it's back on the diet grind for like 2+ months I guess. Pretty upset with myself and feeling gross, even if I get why the binge happened. Was looking forward to being done and back to maintaining/lean gaining, but I'm not going to step away from the goal now.
Joe:
10-05-24
BW - 72
A - Deficit RDL
125 x 6, 6, 6
B - DB Incline
30 x 12, 11, 10
A - Reverse Nordic
+15 x 7, 6, 5 + BW x 8
B - DB Flye
15 x 10, 9, 8
A - Lying Lateral
10 x 6, 5
7.5 x 12, 11
B - Pushdown
27.5 x 18, 16, 14, 12
C - Finger Curl
22.5 x 7+4, 6+4
Joe:
12-05-24
BW - 71.3
Assisted OAC
-20 x 1
-15 x 1
-7.5 x 1
-22.5 x 4, 3, 2, 2, 2, 2, 2
A - DB Preacher
12.5 x 10, 8, 7, 6
B - DB Finger Curl
22.5 x 9+6, 6+5
20 x 7+6, 5+5
Notes
Going to reduce other back work in favour of more volume on OAC stuff for the next few weeks.
Joe:
13-05-24
BW - 71.6
DB Incline Bench
30 x 13
DB Flye
15 x 12, 10, 8
Pushdown
30 x 15, 12, 10, 9
Lying Lateral
10 x 7, 6 + 7.5x9
7.5 x 11, 8
Notes
Limited time this morning and legs still sore, so will do leg stuff tmrw.
Joe:
14-05-24
BW - 71.6
RDL
130 x 6, 6, 5, 5
Reverse Nordic
+15 x 9, 8, 7, 6 + BWx9
Notes
Decided to call it quits on the cut. Not particularly fun anymore and just a source of stress. Aim is maintenance for a little while then a very slow bulk of like ~5kg in ~12 months.
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