Long Off-Season to Classic D Class Weight Cap

[Slowww]

Upper 1
112.6kg/248.2 - dip after leg day, probably will bloat up tomorrow. Dead tired. Weight has almost been perfectly static for a week except for one day. Next check in may be time to push a little harder.

Everything went nicely again this week, except one set in terms of training.

Oh! I almost forgot— happy thanksgiving everyone. I hope everyone has a beautiful celebration and your families have many things to be thankful for this year and in the coming year.

CABLE STRAIGHT BAR BICEP CURLS SUPERSET
CABLE STRAIGHT BAR TRICEP PUSHDOWN
1x10 75 & 80
555-55 & 60



SINGLE ARM TRICEP CABLE KICKBACKS
1x8 37.5kg
552 30kg



PREACHER CURLS- SINGLE ARM
1x10 35kg
TDS 6-8-5 35kg-20kg-10kg



SINGLE ARM TERES CABLE PULLDOWN
1x12 43.5kg
rest pause 20 28.5kg



DB LATERALS SUPERSET
DB INCLINE BENCH PRONE REAR DELT FLYES

1x10 & 10 25kg
TDS 17.5-10-7.5

 

[Slowww]

Rest
112.8/248.7

Weight basically stable. For about 8 days. Very little movement. Now I know 4500 calories is what I need to maintain 248-249 pounds. Not bad or uncomfortable at all. Im looking forward to adding more food, and seeing what meals it will be added into.
This is probably one of the quicker times my body has leveled off after a large increase in calories in an off season. I think I am more capable of handling larger increases/can add a lot more calories per adjustment than I needed to rebound.

 

[AverageGymRat]

what's up, brother? LOL

 

[Slowww]

what's up, brother? LOL

aye, just finished a board game night and the weekly cheat meal haha. you getting a log up here or what?

 

[Slowww]

Pull 2
Weight: 114kg/251.3 *new highest

Happy with this session. RDL got finished 2x in a row. This time weight went up, and I could basically go to failure without having to use supersets. Back still not 100% but definitely the strain is improving and good enough to engage erectors with real weight. Still not going to load 600 pounds or anything for a bit.

ASSISTED PULL UPS 3 WAYS

Wide 1x15 -18
Neutral 1x13 -18
Close 1x12 -18



STRAIGHT BAR CABLE PULLOVERS

1x13 35kg
555 31.5kg




Belt RDL

1x12 220kg
1x18 170kg



WIDE GRIP CABLE LAT PULL DOWN

1x10 97kg
1x9 97kg



T-BAR ROWS- NEUTRAL GRIP
1x10 100kg
RP 23 reps 60



CHEST-SUPPORTED INCLINE
SINGLE ARM CABLE PULLDOWNS

1x9 77kg
555 55



45 DEGREE HIP EXTENSIONS/ROUNDED BACK EXTENSIONS

1x10 35kg
2x12 35kg

Fasted check ins at 251.3 pounds
blurrier from post leg day water & ment saturating. Stomach getting fatter by the week haha

 

[Slowww]

I forgot to note yesterday:
Weekly average weight gain— .32kg/ .7lbs
Much slower than last week, but actually a fine amount.

Push 2
weight: 112.7kg/ 248.5lbs


Again shoulder press regressed. Not as bad today for top set. Only down one rep in top set, but intensifier got more reps at every weight of drop set.
Everything else increased in both sets.

INCLINE BENCH CABLE CHEST FLYES
1x12 22kg
555 10kg


SINGLE ARM LATERALS (newtech)
1x10 80kg
5-5-5 40kg



REVERSE PEC DECK matrix or nautilus
1x10 140 nautilus
5-5-5 90 nautilus



SHOULDER PRESS MACHINE
1x6 200kg
TDS 1x9 180kg +6 140kg +5 100kg



SMITH LOW INCLINE CHEST PRESS
1x10 150kg
RP 21 125kg 13+4+4



FLAT BENCH DB FLY TO CRUSH PRESS
1x12 27.5kg
1x9 27.5kg



LATERALS- TIMED
60s 1x33 40kg

 

[fw190jd]

Pull 2
Weight: 114kg/251.3 *new highest

Happy with this session. RDL got finished 2x in a row. This time weight went up, and I could basically go to failure without having to use supersets. Back still not 100% but definitely the strain is improving and good enough to engage erectors with real weight. Still not going to load 600 pounds or anything for a bit.

ASSISTED PULL UPS 3 WAYS

Wide 1x15 -18
Neutral 1x13 -18
Close 1x12 -18



STRAIGHT BAR CABLE PULLOVERS

1x13 35kg
555 31.5kg




Belt RDL

1x12 220kg
1x18 170kg



WIDE GRIP CABLE LAT PULL DOWN

1x10 97kg
1x9 97kg



T-BAR ROWS- NEUTRAL GRIP
1x10 100kg
RP 23 reps 60



CHEST-SUPPORTED INCLINE
SINGLE ARM CABLE PULLDOWNS

1x9 77kg
555 55



45 DEGREE HIP EXTENSIONS/ROUNDED BACK EXTENSIONS

1x10 35kg
2x12 35kg

Fasted check ins at 251.3 pounds
blurrier from post leg day water & ment saturating. Stomach getting fatter by the week haha

View attachment 364351View attachment 364352

wow, great job,back looks shredded,quads are thick,nice pop on hamstrings,real tight symmetry.

 

[Slowww]

Legs 2
Weight: 113.3/249.8


Abductor adductor

Woah abductors shit the bed today. Way too fatigued, could not get past warm ups. They were hurting pretty bad last night too, tried to release with massage but they were way too tight still.
I have pushed them too hard. Letting them rest so I don’t get another strain.

Have to know when you can and cant push the limit.

1x NA, & 1x12 200
1xNA & 1x11 200
FST7 7xNA & 7x7 120





MACHINE GLUTE KICKBACKS
2x10 190





LEG PRESS- FEET LOW AND CLOSE
1x11 340
Cluster 4x5 220kg



BELT SQUAT
Happy with this! Technically sound with 7 plates per side. Damn near lost form, but correct and hit a nasty grind for the last rep.

1x8 300kg
RP & drop set 1x15 220-180kg (7+4+4)



LEG EXTENSION
Looks like next week it’s 200kg/445lbs. I was not expecting to add two reps today but I’ll take it for sure.
1x12 180kg
TDS 9+6+6 180-140-100kg



Single leg vertical HAMSTRING CURLS
Slightly misloaded. Wanted 30kg, but were almost in the target with this form and weight.
1x9 35kg
555 25kg





WALKING LUNGES
2x7&7 100







SEATED
RAISES (KNEES STRAIGHT)

1x18 177

Giant set from there

 

[Slowww]

Upper 1
Weight: 249.8

Progression quite normal. Still moving, no sign of slowing down on upper body day. Nice.

Went to gym during a busier time and people never fail to impress me with how weird they are. Had a woman strike up a conversation with me between my sets to let me know i look arab today and that her grandpa is dying. Top 2 of the list of my favorite top 10 compliments.

CABLE STRAIGHT BAR BICEP CURLS SUPERSET
CABLE STRAIGHT BAR TRICEP PUSHDOWN

1x 11 & 12, 70kg, 75kg
10+5 70,75kg



SEATED TRICEP DIP MACHINE

1x9 75kg
1x13 45kg





DB HAMMER CURLS

1x11 27.5kg
1x 8+10+10 27.5 + 17.5 + 7.5



CROSSBODY SINGLE ARM CABLE LAT PULLDOWN

1x9 47kg
1x9 47kg



LATERAL MACHINE SUPERSET
STANDING CABLE REAR DELT FLYES

1x7 6p, 12 3p
set 2: drop set
drop set: 4p-3-2 and 2-1-0

 

[Ryu82]

People here are indeed very interesting sometimes. Nice progress btw man. Slow, steady and clean.

 

[Slowww]

Rest
Weight: 114kg, 251lbs matched highest weight again

 

[Slowww]

People here are indeed very interesting sometimes. Nice progress btw man. Slow, steady and clean.

A lot of Tylenol in the water supply

 

[Slowww]

wow, great job,back looks shredded,quads are thick,nice pop on hamstrings,real tight symmetry.

Thanks man! Just trying to keep stuff basically the same just make everything bigger so it’s pretty straight forward

 

[Slowww]

Pull 1
Weight: 115.4kg/ 254.4lbs *new highest

not having work has been great for my recovery.
Coach is very happy with the results so far, and where stuff is at considering how around ~250 is looking on the frame. Really excited for the rest of the off season since we’re not pushing gear or food hard at all. Would like me to go all in on the body building while I don’t have a full work schedule and take advantage of this time. Really going to focus on maximizing recovery, taking my time in the gym.



ASSISTED PULL UPS- 3 WAYS

Wide: 1x15 -21
Neutral 1x15 -21
Close: 1x12 -21kg



PULLOVER

1x11 160kg
1x10+5 160





Belt RDLS
These felt great today! Spinal erectors are ready to go! Going to start loading up the RDLS, next week and going to start some technical work on deadlift, get my erectors as strong as my glutes and hanstrings, as there is clearly an imbalance on tolerance to the volume and work capacity, so I will modulate the load a bit and allow for them to get stronger, more resilient.

1x12 260kg
1x10 220



SUPINATED GRIP CABLE LAT PULL DOWN

1x11 130kg
1x10 130kg



SEATED PLATE-LOADED ISO-LATERAL ROWS-

SINGLE ARM, NEUTRAL GRIP
1x12 45kg
RP20 45kg



CHEST-SUPPORTED INCLINE

SINGLE ARM CABLE PULLDOWNS
1x11 78kg
5-5-5 55kg



45 DEGREE HIP EXTENSIONS/ROUNDED BACK EXTENSIONS
2x12 35kg
1x16 25kg

 

[Cyp180]

You look good mate