Slowww
Member
I have no direct arm work on push and pull days. This is just based on how much my body parts can tolerate. If your arms can deal with more, then add it, right?
Yeah every push day I have an overhead and some chest press variations.
MESO-Rx
Anabolic Steroids
Long Off-Season to Classic D Class Weight Cap
- Thread starter Slowww
- Start date
Yeah every push day I have an overhead and some chest press variations.
Slowww
Member
Alright so I talked to my coach and I can log the training here. I just will not be discussing cycles, peaking protocols and so on.
I’ll get around to adding the most recent microcycle later on.
I’ll get around to adding the most recent microcycle later on.
Slowww
Member
Oct 29: Upper 1
Weight: 244.3lbs
CABLE STRAIGHT BAR BICEP CURLS
1x12 60kg
5-5-5 50kg
SUPERSET
CABLE STRAIGHT BAR TRICEP PUSHDOWN
1x12 65kg
5-5-5 55kg
SINGLE ARM TRICEP CABLE KICKBACKS
1x9-30kg
5-5-5 20kg
PREACHER CURLS- SINGLE ARM
1x10 32.5kg
TDS 6-6-6x 30,20,10
SINGLE ARM TERES CABLE PULLDOWN
1x10-38.5kg
RP 20 27.5kg
DB LATERALS
1x10 22.5kg
TDS 20,15,10
SUPERSET
DB INCLINE BENCH PRONE REAR DELT FLYES
1x 10 15kg
TDS 15,10,5
Oct 30: rest & tissue work
Weight: 243.6
Weight appears to be leveling off, and dropping. I think I finally may have finished with this baseline diet and found my maintenance for 243-245lbs.
Today my back is still seemingly a bit sore. I need to check my notes to compare with last time before my conventional deadlift session. I will start noting soreness in lumbar spine a bit more actively so I don’t have any guesswork about overloading the movement
Weight: 244.3lbs
CABLE STRAIGHT BAR BICEP CURLS
1x12 60kg
5-5-5 50kg
SUPERSET
CABLE STRAIGHT BAR TRICEP PUSHDOWN
1x12 65kg
5-5-5 55kg
SINGLE ARM TRICEP CABLE KICKBACKS
1x9-30kg
5-5-5 20kg
PREACHER CURLS- SINGLE ARM
1x10 32.5kg
TDS 6-6-6x 30,20,10
SINGLE ARM TERES CABLE PULLDOWN
1x10-38.5kg
RP 20 27.5kg
DB LATERALS
1x10 22.5kg
TDS 20,15,10
SUPERSET
DB INCLINE BENCH PRONE REAR DELT FLYES
1x 10 15kg
TDS 15,10,5
Oct 30: rest & tissue work
Weight: 243.6
Weight appears to be leveling off, and dropping. I think I finally may have finished with this baseline diet and found my maintenance for 243-245lbs.
Today my back is still seemingly a bit sore. I need to check my notes to compare with last time before my conventional deadlift session. I will start noting soreness in lumbar spine a bit more actively so I don’t have any guesswork about overloading the movement
Slowww
Member
Nope, it’s 5 normal, 5 with 5 second contraction and 5 normal again non stop
Slowww
Member
October 28: leg 1
Adductor superset abductors- nautilus 2seconds in contraction 2-3 second eccentric
ADDUCTORS
1x10 160lbs
1x11 160lbs
FST7 7x7 70lbs 15s rest
SUPERSET
ABDUCTORS
1x10 180
1x11 180lbs
FST 7 7x7 90lbs
GLUTE KICKBACKS- M-Torture (paused 2s, 3s eccentric)
2x12 60kg
HACK SQUAT— nautilus- must reduce weight & improve tempo
1x8 300kg
RP 220kg 7/4/2 OVERSHOT
LEG PRESS- hammer strength - with tempo
12x380kg
CL 4x5, 10s rest 260kg
LEG EXTENSION- hammer strength plate loaded (paused)
1x11 140kg
TDS 140/100/60
SEATED HAMSTRING CURLS- nautilus (2s pause top set)
1x10 200lbs
5-5-5 140lbs
BULGARIANS
1x12 70kg
AMRAP 40kg
CALF RAISES- hoist, standing
1x15 250kg
Giant drop set
Will get around to PULL AND PUSH 1 later so my full microcycle PART 1 can be noted
Adductor superset abductors- nautilus 2seconds in contraction 2-3 second eccentric
ADDUCTORS
1x10 160lbs
1x11 160lbs
FST7 7x7 70lbs 15s rest
SUPERSET
ABDUCTORS
1x10 180
1x11 180lbs
FST 7 7x7 90lbs
GLUTE KICKBACKS- M-Torture (paused 2s, 3s eccentric)
2x12 60kg
HACK SQUAT— nautilus- must reduce weight & improve tempo
1x8 300kg
RP 220kg 7/4/2 OVERSHOT
LEG PRESS- hammer strength - with tempo
12x380kg
CL 4x5, 10s rest 260kg
LEG EXTENSION- hammer strength plate loaded (paused)
1x11 140kg
TDS 140/100/60
SEATED HAMSTRING CURLS- nautilus (2s pause top set)
1x10 200lbs
5-5-5 140lbs
BULGARIANS
1x12 70kg
AMRAP 40kg
CALF RAISES- hoist, standing
1x15 250kg
Giant drop set
Will get around to PULL AND PUSH 1 later so my full microcycle PART 1 can be noted
Last edited:
Slowww
Member
sure bro, it’s a pretty simple leg day routine. more glute stuff than Im used to, and see most guys doing IRL but I suppose we’re gonna really try and bring the striations through for contest. Actually I am the only male I have seen at the gym using the glute kickbacks lmfao
Slowww
Member
PULL 2
Weight: 110.1kg/ 242.7lbs
ASSISTED PULL UPS 3 WAYS -34kg
Wide 15
Neutral 15
Close 13
STRAIGHT BAR CABLE PULLOVERS
1x10 31.5kg
553 21kg
CONVENTIONAL DEADLIFTS
1x9 220/485lbs
1x12 180kg/400lbs
WIDE GRIP CABLE LAT PULL DOWN
1x8 97
1x10 87
T-BAR ROWS- NEUTRAL GRIP
1x10 75kg
RP20 50kg
CHEST-SUPPORTED INCLINE
SINGLE ARM CABLE PULLDOWNS
1x12 68kg
555 45kg
45 DEGREE HIP EXTENSIONS/ROUNDED BACK EXTENSIONS
2x20 15kg
1x16 15kg
3rd CDL session top set RIR2-3
View attachment 20251031_2025_10_31_17_59_05.mov
Yesterday I would have said lower back was at a 5 on a scale of being annoying. So some mild discomfort is basically where I will be functioning the day before my back days, with the ability to execute decent sets and overload
Weight: 110.1kg/ 242.7lbs
ASSISTED PULL UPS 3 WAYS -34kg
Wide 15
Neutral 15
Close 13
STRAIGHT BAR CABLE PULLOVERS
1x10 31.5kg
553 21kg
CONVENTIONAL DEADLIFTS
1x9 220/485lbs
1x12 180kg/400lbs
WIDE GRIP CABLE LAT PULL DOWN
1x8 97
1x10 87
T-BAR ROWS- NEUTRAL GRIP
1x10 75kg
RP20 50kg
CHEST-SUPPORTED INCLINE
SINGLE ARM CABLE PULLDOWNS
1x12 68kg
555 45kg
45 DEGREE HIP EXTENSIONS/ROUNDED BACK EXTENSIONS
2x20 15kg
1x16 15kg
3rd CDL session top set RIR2-3
View attachment 20251031_2025_10_31_17_59_05.mov
Yesterday I would have said lower back was at a 5 on a scale of being annoying. So some mild discomfort is basically where I will be functioning the day before my back days, with the ability to execute decent sets and overload
Slowww
Member
I hit hamstrings EOD haha i dont need a hamstring dominant session bro. The second session is just formatted to give my erectors a break and more inner/whole quad specificity instead of general legs/a bit more glute engagement which is possible on firet session
malfeasance
Member
LOL at the camera shaking every time the barbell hits the floor . . .
Slowww
Member
The quality of the deadlift platform is questionable i guess hahahaha. Just hoping I won’t get any complaints when I have to add another plate
Slowww
Member
Push and pull (no CDL) maybe 1-1.5 hours, upper 45-60 minutes, legs 2-2.5 hours, pull with CDL 1.5-2 hours.
At work i have lunch break from 12:00-2:20/3:00, so I usually do it at noon (we work longer hours, and have a longer break). In the culture here people take naps at 12:00 so even on the weekend my wife and daughter will take a nap at that time, and I will go to the gym then.
Im a lot more tired than most people here, but I can do all my work, spend time with family and get hard gym sessions in.
It takes a a bit for my cardiovascular system to recover after heavy movements of plates per side or more because of the bracing requirements.
Deadpool99
Member
The way u structure ur workout/sets/exercises is rly strange at least for me. Not saying it's bad or suboptimal.
I'm just kind of just amazed and excited to see ur posts, u clearly are so in tune with ur body and how it responds. Never seen someone this in tune with their body throughout their log and how they approach their training/diet.
Had to say that incase no one does. You're a legend man, genuinely.
Keep it up
I'm just kind of just amazed and excited to see ur posts, u clearly are so in tune with ur body and how it responds. Never seen someone this in tune with their body throughout their log and how they approach their training/diet.
Had to say that incase no one does. You're a legend man, genuinely.
Keep it up
Slowww
Member
Really? I feel like exercise order is reasonably normal for pre-fatiguing before loading compounds. Some of the choices are also unusual for me, (like glute stuff lmao) but I am not programming, and it is working well so far, and fun, so pretty happy about it.
Bad/suboptimal is kind of relative though, like what works for me might be absolutely terrible for someone else. I think folks get kind of bogged down in developing science and want to imagine what is best instead of applying what works well with a reasonable amount of certainty for people and themselves haha. And what is cool about programming is there are so many ways to do it and address needs.
Hahaha I appreciate the kind words but really Im just a bit OCD about this stuff because I enjoy it, and really want to apply the focus into the important aspects of my life, and kind of limit engaging with things that I find aren’t adding value or meaning. I think body building is one aspect that helps me find meaning in life & the routine, or worldly aspects for example—what people might consider mundane (like eating without an aspect of hedonism). It’s just a consequence of having that kind of mindset
I think for a lot of guys who really love body building they probably put in a similar level of reflection and care, if not more especially when it comes to more technical aspects outside of the off season. Probably they just aren’t logging it here haha
Slowww
Member
Push 2
Weight:110.3kg/244lbs
INCLINE BENCH CABLE CHEST FLYES star trac
1x12 22.5kg
5-5-5 14kg
CABLE SINGLE ARM LATERALS new tech
1x12 60kg
5-5-5 40kg
REVERSE PEC DECK nautilus
1x12 120lbs
5-5-5 80lbs
SHOULDER PRESS MACHINE Precor
1x6 190kg
1x9 180kg, + 5 140kg, finish at 100kg
This is not moving up as quickly as before. But smith overhead is moving up a lot. I assume Im still a bit fatigued in anterior deltoids.
SMITH LOW INCLINE CHEST PRESS star trac
1x11 140kg
RP 20 110kg
FLAT BENCH DB FLY TO CRUSH PRESS
1x13 22.5
1x12 22.5
CABLE LATERALS- TIMED new tech
60s 2x26 40kg
Today was great! I felt much less soreness in my lumbar spine despite the load and volume from yesterday’s deadlifts. Last week my back was a lot stiffer and in more pain and actually influenced my overhead press loading. I think reintroducing deadlifts is going very well, and is promising.
Weight:110.3kg/244lbs
INCLINE BENCH CABLE CHEST FLYES star trac
1x12 22.5kg
5-5-5 14kg
CABLE SINGLE ARM LATERALS new tech
1x12 60kg
5-5-5 40kg
REVERSE PEC DECK nautilus
1x12 120lbs
5-5-5 80lbs
SHOULDER PRESS MACHINE Precor
1x6 190kg
1x9 180kg, + 5 140kg, finish at 100kg
This is not moving up as quickly as before. But smith overhead is moving up a lot. I assume Im still a bit fatigued in anterior deltoids.
SMITH LOW INCLINE CHEST PRESS star trac
1x11 140kg
RP 20 110kg
FLAT BENCH DB FLY TO CRUSH PRESS
1x13 22.5
1x12 22.5
CABLE LATERALS- TIMED new tech
60s 2x26 40kg
Today was great! I felt much less soreness in my lumbar spine despite the load and volume from yesterday’s deadlifts. Last week my back was a lot stiffer and in more pain and actually influenced my overhead press loading. I think reintroducing deadlifts is going very well, and is promising.
