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Trimming Down In Size
- Thread starter Rabid_Goose
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Rabid_Goose
New member
Good day for HIIT Cardio for me. Starting up after my first one minute go I managed to keep my heart rate from 75% to 85% but after a few more goes at it, one minute on/off, my heart rate was barley dropping down below 85% and spiking up to 95%. 170 beats a minute to 186 beats a minute, I managed to do 25 minutes before the sweat was burning my eye balls and my legs started to get some wearing down on them, felt my thighs starting to burn so I stopped at 25 minutes because I'm hoping for a big day on squats tomorrow.
Rabid_Goose
New member
Excellent Day! My Dips became better as I've finally learned to keep my elbows tucked in and almost against my body, but I did them before Skull Crushers, what a mistake that was.
Oly Squats: I go abou about 2/3rd's below parallel, I don't think I really need to set my weights back to go all the way down since I'm gaining. Anyone know why I should go all the way down? I just don't want to mess up the gains I'm making while I'm cutting so I can keep a close track, when I stop gaining and even worse, lose my numbers, I know when I need to add more calories.
115 pounds for 5 reps
135 pounds for 5 reps
145 pounds for 5 reps
165 pounds for 5 reps
175 pounds for 3 reps (woohoo, score!)
145 pounds for 8 reps. Uphill battle on the 4 reps but I got each one of them.
Bench Press: I figured I should note that my grip is an inch inward from the O circles on the bar on all my reps. Don't know if that makes a difference or not. Still doing long enough pauses to kill any bouncing motion.
115 pounds for 5 reps
135 pounds for 5 reps
145 pounds for 5 reps
165 pounds for 5 reps
175 pounds for 3 reps. I can't remember if I had two 5's or two 10's on there. It was easy so I'm guessing I had two 5's on there. I wasn't able to think clearly for awhile after doing squats. I'm still doing 185 for 5 on Monday's top set since 185 was suppost to be my 3RM this week.
145 pounds for 8 reps. Was easy, didn't even struggle on the 8th rep.
Barbell Rows: Alright, form is improving.
65 pounds for 5 reps
85 pounds for 5 reps
105 pounds for 5 reps
125 pounds for 5 reps
145 pounds for 3 reps. Didn't get to touch the bar to myself on the last rep, couldn't get it unless I used hip drive and I didn't want to do that.
105 pounds for 8 reps
Assistance
Dips: Set 1 - 5 reps...Set 2 - 6 Reps....Set 3 - 8 Reps. Might want to start weighting these.
Incline DB Curls: Set 1, 25DB - 6 Reps. Set 2, 30DB - 6 Reps. Set 3, 30DB - 6 reps. EZ Curl Bar was taken at the time.
Skull Crushers: 70 pounds EZ Curl Bar Set 1 - 5 Reps. Set 2 - 5 Reps. Almost had to leave the bar on my forehead on the 5th rep because dips worked my tri's so hard, or at least they felt like it and called it a day. NExt time I think I'll do Skull Crushers first instead of weighting my dips.
Still pissed I keep mis-calculating my damn weights! I do it once a week on something it seems like. Taking a piece of paper next time to keep track.
Oly Squats: I go abou about 2/3rd's below parallel, I don't think I really need to set my weights back to go all the way down since I'm gaining. Anyone know why I should go all the way down? I just don't want to mess up the gains I'm making while I'm cutting so I can keep a close track, when I stop gaining and even worse, lose my numbers, I know when I need to add more calories.
115 pounds for 5 reps
135 pounds for 5 reps
145 pounds for 5 reps
165 pounds for 5 reps
175 pounds for 3 reps (woohoo, score!)
145 pounds for 8 reps. Uphill battle on the 4 reps but I got each one of them.
Bench Press: I figured I should note that my grip is an inch inward from the O circles on the bar on all my reps. Don't know if that makes a difference or not. Still doing long enough pauses to kill any bouncing motion.
115 pounds for 5 reps
135 pounds for 5 reps
145 pounds for 5 reps
165 pounds for 5 reps
175 pounds for 3 reps. I can't remember if I had two 5's or two 10's on there. It was easy so I'm guessing I had two 5's on there. I wasn't able to think clearly for awhile after doing squats. I'm still doing 185 for 5 on Monday's top set since 185 was suppost to be my 3RM this week.
145 pounds for 8 reps. Was easy, didn't even struggle on the 8th rep.
Barbell Rows: Alright, form is improving.
65 pounds for 5 reps
85 pounds for 5 reps
105 pounds for 5 reps
125 pounds for 5 reps
145 pounds for 3 reps. Didn't get to touch the bar to myself on the last rep, couldn't get it unless I used hip drive and I didn't want to do that.
105 pounds for 8 reps
Assistance
Dips: Set 1 - 5 reps...Set 2 - 6 Reps....Set 3 - 8 Reps. Might want to start weighting these.
Incline DB Curls: Set 1, 25DB - 6 Reps. Set 2, 30DB - 6 Reps. Set 3, 30DB - 6 reps. EZ Curl Bar was taken at the time.
Skull Crushers: 70 pounds EZ Curl Bar Set 1 - 5 Reps. Set 2 - 5 Reps. Almost had to leave the bar on my forehead on the 5th rep because dips worked my tri's so hard, or at least they felt like it and called it a day. NExt time I think I'll do Skull Crushers first instead of weighting my dips.
Still pissed I keep mis-calculating my damn weights! I do it once a week on something it seems like. Taking a piece of paper next time to keep track.
al420
New member
On the rows you will need the hip drive sooner or later - especially as you start adding weight to the bar.
GP rows are a dynamic exercise and are supposed to be a little explosive, you have to dewiegh the bar between each rep, and you must maintain a 90 degree angle. If any of these are an issue I think your hamms and lower back need more work to support this lift.
Plus as new to these lifts as you are they are all just going to keep getting easier and easier.
GP rows are a dynamic exercise and are supposed to be a little explosive, you have to dewiegh the bar between each rep, and you must maintain a 90 degree angle. If any of these are an issue I think your hamms and lower back need more work to support this lift.
Plus as new to these lifts as you are they are all just going to keep getting easier and easier.
Rabid_Goose
New member
I have the 90 degree part down and I de-weight everytime. I thought hip drive was a no-no? How much Hip drive is too much, then? Because even with a little hip drive I could probably get an extra 10 on there.
I still round my back upwards a little bit, I think the main problem is I haven't learned to control my lower back with contracting it and tightening it. My legs are fine, I feel them during the rows because I do squats first but not to the point it is uncontrollable.
I still round my back upwards a little bit, I think the main problem is I haven't learned to control my lower back with contracting it and tightening it. My legs are fine, I feel them during the rows because I do squats first but not to the point it is uncontrollable.
Rabid_Goose
New member
Sunday, End of Week 4 on the cutting diet. I am now down to 188 in the AM, more then likley I'll wake up 187 tomorrow but who cares. I think the weight is going to finish the massive drop off in pounds here soon, I'm averaging 3-4 pound loss each week right now.
I think I'm setting a date for the last day of cutting and it is going to be January 22nd, that will put me at a full 12 week ran program of cutting/5x5. From there I'm thinking a week off from the weights, maybe two weeks off of the diet. I'll get a better judgement in when my BF% thing gets here and I get my BF% down. I think my gut is really just loose skin because my back is decent looking right now I think. Hopefully I'll get my stuff in on Monday/Tuesday and I'll find out.
I think I'm setting a date for the last day of cutting and it is going to be January 22nd, that will put me at a full 12 week ran program of cutting/5x5. From there I'm thinking a week off from the weights, maybe two weeks off of the diet. I'll get a better judgement in when my BF% thing gets here and I get my BF% down. I think my gut is really just loose skin because my back is decent looking right now I think. Hopefully I'll get my stuff in on Monday/Tuesday and I'll find out.
Rabid_Goose
New member
Good day over all, still cannot figure out my weak point in Pendley Rows.
Oly Squats
115 pounds for 5 reps
125 pounds for 5 reps
145 pounds for 5 reps
165 pounds for 5 reps
175 pounds for 5 reps
Bench Press
115 pounds for 5 reps
135 pounds for 5 reps
145 pounds for 5 reps
165 pounds for 5 reps
185 pounds for 5 reps
Barbell Rows
65 pounds for 5 reps
85 pounds for 5 reps
105 pounds for 5 reps
125 pounds for 5 reps
145 pounds for 5 reps
Assistance
Decline Weighted Sit Ups - 10lb Weight, 4 sets for 8 reps each.
Weighted Hypers - 20lb's, 2 sets, 8 reps each.
Oly Squats
115 pounds for 5 reps
125 pounds for 5 reps
145 pounds for 5 reps
165 pounds for 5 reps
175 pounds for 5 reps
Bench Press
115 pounds for 5 reps
135 pounds for 5 reps
145 pounds for 5 reps
165 pounds for 5 reps
185 pounds for 5 reps
Barbell Rows
65 pounds for 5 reps
85 pounds for 5 reps
105 pounds for 5 reps
125 pounds for 5 reps
145 pounds for 5 reps
Assistance
Decline Weighted Sit Ups - 10lb Weight, 4 sets for 8 reps each.
Weighted Hypers - 20lb's, 2 sets, 8 reps each.
Rabid_Goose
New member
That is what I'm going to work on at the house, getting in that position and just kind of being in it for a minute at a time, clenching down and tightening my back up over and over till I get the feel while keeping my back straight.
All form takes time I reckon, it took me about 5 weeks to get Squats down, but lot of it was Flexability, I wasn't bending my knees outwards, I was trying to sit on them and once I accidently figured that out, I smacked myself lol.
I'll have it learned in 2-3 more weeks, no biggie since I'm cutting ya know. I'm going to keep it at the same weight till I learn more about it, don't want to over do it and cause an injury.
On a side note, Body Fat, still learning how to test it, averaged to be 19% with my scale. I took the measurements 8 times and did the average.
All form takes time I reckon, it took me about 5 weeks to get Squats down, but lot of it was Flexability, I wasn't bending my knees outwards, I was trying to sit on them and once I accidently figured that out, I smacked myself lol.
I'll have it learned in 2-3 more weeks, no biggie since I'm cutting ya know. I'm going to keep it at the same weight till I learn more about it, don't want to over do it and cause an injury.
On a side note, Body Fat, still learning how to test it, averaged to be 19% with my scale. I took the measurements 8 times and did the average.
Rabid_Goose
New member
Ran again today, 25 minutes, 3mph for one minute, 6mph next minute, switch back and forth. Pulse started at 70% and never went below 80% or 85% and still went up to 95%. Re-did my body fat a couple t imes last night, I'm going with a more conservitive measurement of 22%. I have excess skin going on right now and when I measure my stomach I also pinch on it too. Oh well, I'm going to get my wife to help me measure today or tomorrow one, hopefully today and record them on here in an hour or two.
