Journey to Jackedness

[FilmBuff]

1. Squat - 135x10, 285x5, 225x4, 275x3, 315x1, 385x4, 385x4, 385x4

2. Weighted Dip - 0x10, 0x10, 25x8 @7.5, 25x8 @8, 25x8 @8.5

3. Captain's Chair Straight Leg Raise - 10, 10, 8

4. Cable Rope Pullover - 50x15, 100x12 @8.5, 100x12 @9, 100x10 @9

5. Incline Dumbbell Curl - 20x12, 25x15 @9, 25x15 @9.5, 25x12 @9

6. Face Pull - 100x17 @9, 100x16 @9, 100x15 @9, 100x15 @9.5

Solid day

[FilmBuff]

1. 3ct Pause Deadlift

135x6, 185x5, 225x3, 275x3, 315x1

380x2, 380x2, 380x2, 380x2

2. 2ct Pause Bench Press

45x20, 95x10, 135x5, 185x3, 225x3

250x5, 250x5, 250x5

3. Plate Loaded Row

90x10, 140x10 @7, 140x10 @7, 140x10 @7.5

4. Lying Leg Curl Plate Loaded

25x10, 50x8 @8, 50x8 @8.5, 50x6 @9.5

5. Dumbbell Shrug

65x22 @9, 65x21 @9, 65x20 @9

[acorn1293]

Whats your general approach to dieting? Counting macros, following a specific protocol?

[FilmBuff]

Whats your general approach to dieting? Counting macros, following a specific protocol?

@acorn1293

I use the Renaissance Periodization diet app because I’m super lazy lol.

I hate trying to figure out calories and macros and weights of food and shit so it makes life easier.

I got burned out in my early 30s counting calories and stuff.

I got super lean but also too obsessive.

If I’m not following the app i just focus on protein and let carbs and fat vary depending on what I eat.

If I’m having a rib eye steak, I’ll eat more veggies.

If I have a leaner source like chicken or fish, I’ll throw in avocado and rice.

[FilmBuff]

Got lazy on posting but still training.

[FilmBuff]

My left forearm is giving my some issues again, so I’ve been pulling some sets strapless and other days nothing but straps for deadlifts.

Arm/pump day

1a. EZ Bar Curl - 30x8, 40x8, 50x8 @8, 50x8, 50x8
1b. E-Z Bar Floor Skull Crushers - 30x8, 40x8, 50x8 @8, 50x8, 50x8
2a. Incline Db Curl Reverse 21’S - 25x21, 25x21, 25x21
2b. Triceps Pressdown (Reverse 21'S) - 100x21, 100x21, 100x21
3a. Dumbbell Lateral Raise - 20x20, 20x20, 20x20
3b. Band Pull Apart - 20, 20, 20
3c. Calf Press On Leg Press - 270x12, 270x12, 270x12
3d. Bicycle Crunch - 15, 15, 15

Week 2 - Upper/Lower 6x split. First 5 days

Lower 1

1. Deadlift - 135x8, 185x5, 225x3, 275x3, 315x1, 365x1, 405x3, 405x3, 405x3
2. Leg Press - 270x8, 360x8, 450x8, 540x8 @7, 540x8 @7
3. Cable Pullthrough - 70x15, 80x15 @9, 80x14 @9, 80x12 @9
4. Lying Leg Curl Plate Loaded - 25x10, 50x8 @8, 50x8 @8.5, 50x7 @9
5. Calf Press On Leg Press - 450x10, 540x10, 540x10

Upper 1

1. Bench Press - 45x20, 95x8, 135x6, 185x3, 225x1, 275x1, 300x2 @8, 260x6, 260x6, 260x6
2. Band Assisted Chins - 10, 8, 7
3. Arnold Press - 20x12, 40x12 @9, 40x12 @9.5
4. Incline Dumbbell Row - 40x15, 65x15 @9, 65x12 @9
5. Face Pull - 70x20 @9.5, 70x15 @9
6. Dumbbell Lateral Raise - 20x17 @9, 20x15 @10
7. Concentration Curl - 25x14 @9, 25x12 @9.5, 20x12 @9.5


Lower 2

1. Squat - 135x10, 185x5, 225x3, 275x3, 315x1, 355x6, 355x6, 355x6
2. Good Morning - 45x10, 95x8, 115x12 @7, 115x12 @7
3. Plate Loaded Leg Extension - 25x12, 50x15 @9, 50x13 @9, 50x12 @9
4. Standing Banded Hip Abduction - 19, 18, 18

Upper 2

1. Overhead Press - 45x15, 65x6, 95x5, 140x4, 140x4, 140x4
2. One Arm Lat Pulldown - 70x10, 120x11 @9, 120x10 @9
3. Close-Grip Bench Press - 45x15, 135x10, 185x12 @7, 185x10 @7
4. Plate Loaded Row - 50x10, 100x7, 140x10 @7, 140x10 @7
5. Low To High Cable Fly - 20x16 @9, 20x15 @9
6a. Incline Dumbbell Shrug - 40x15, 65x20 @9, 65x20 @9.5, 65x18 @9
6b. Cable Upright Row - 70x15, 100x20 @9, 65x18 @9, 65x17 @9
7. Ez Bar Skullcrusher - 65x10, 65x10


Lower 3

1. 5” Block Pull - 135x8, 185x5, 225x3, 315x3, 365x1, 415x1, 445x4 @8, 445x4 @8.5
2. DB Bulgarian Split Squat - 0x10, 40x12 @7, 40x12 @7.5
3. Barbell Hip Thrust - 225x10, 315x10 @7, 315x8 @7

I cut out seated calf raises and leg raises.

I was pretty spent after those 3 exercises.

[FilmBuff]

End of week 2. Onto week 3.

1. Flat Back Barbell Bench Press - 45x20, 95x10, 135x10, 185x3, 225x10 @7, 225x10 @7.5

2. Band Assisted Pull-Ups - 9, 8

3 second eccentrics

3. Weighted Dip - 0x10, 0x10, 25x10 @8, 25x10 @9

4. One-Arm Dumbbell Row - 65x10, 100x10 @9, 100x10 @9.5

5. EZ Bar Curl - 30x12, 40x15 @9, 40x15 @9.5, 40x15 @10

6. Bicycle Crunch - 12, 12

7. Egyptian Cable Lateral Raise - 10x10, 20x30 @10, 20x29 @10

[FilmBuff]

1. Squat - 135x8, 135x5, 185x5, 225x3, 275x3, 315x1, 370x8 @8.5, 355x6 @8.5, 355x6 @9

2. Overhead Press - 45x15, 65x5, 95x3, 127.5x8 @7.5, 127.5x8 @8, 127.5x8 @8

3. Weighted Glute Ham Raise - 0x10 @7, 0x10 @7.5, 0x10 @8
I’ll add weight next time.

4. Rear Deltoid Row - 50x15, 120x15 @8, 120x15 @8.5, 120x15 @9

5. Hammer Curl - 25x24 @10, 25x20 @10, 25x20 @10

So painful lol

[FilmBuff]

This was yesterday’s workout.

1. Deadlift - 135x8, 185x5, 225x3, 315x3, 365x1, 430x2, 430x2, 430x2, 430x2

2. Bench Press - 45x20, 95x10, 135x5, 185x3, 225x3, 275x6 @8.5, 245x8 @8, 245x8 @8.5

3. Standing Banded Hip Abduction - 15, 15, 15

4. Banded Pullups - 8, 8, 8, 8

gray + orange band.

Starting to get worn down a bit. Down about 15lbs and all the heavy squats and pulls are slowly catching up to me.

Might need to take a true diet break soon and maintain for a week or 2.

[FilmBuff]

1. Squat - 135x10, 185x5, 225x3, 275x3, 315x1, 365x1, 405x4 @7.5, 405x4, 405x4, 405x4

2. Weighted Dip - 0x8, 0x8, 30x8 @8, 30x8 @8.5, 30x8 @9.5

3. Captain's Chair Straight Leg Raise - 12, 11, 10

4. Cable Rope Pullover - 50x13, 100x12 @8.5, 100x12 @9.5, 100x10 @9.5

5. Incline Dumbbell Curl - 20x12, 25x12 @9, 25x12 @9.5

6. Face Pull - 100x19 @8.5, 100x17 @9, 100x16 @9.5, 100x15 @9.5

Legs are dead.

[FilmBuff]

1. 3ct Pause Deadlift - 135x6, 185x3, 225x3, 275x2, 315x1, 390x2, 390x2, 390x2, 390x2

These will never not suck.

2. 2ct Pause Bench Press - 45x10, 95x10, 135x5, 185x3, 225x1, 250x5, 250x5, 250x5, 250x5

3. Plate Loaded Row - 100x10, 150x10 @7, 150x10 @7.5, 150x10 @7.5

4. Lying Leg Curl Plate Loaded - 55x8, 55x8

5. Dumbbell Shrug - 65x25 @7, 65x25 @7.5, 65x28 @8

[FilmBuff]

Feeling beat up so took an extra rest day.

Also been taking a diet break the last few days.

Normally I’d do a quasi weekend refeed along with a cheat meal, but I’m kinda tilting at windmills, recovery wise, this week.

I’m down about 15lbs in nearly 7 weeks, so I’ve been going fairly aggressive.

I’m still way off where I want/need to be after gaining back some Covid stress weight this year lol, but I’m trending in the right direction.

[FilmBuff]

1a. EZ Bar Curl - 30x12, 50x12, 50x12, 50x12
1b. E-Z Bar Floor Skull Crushers - 30x12, 50x12, 50x12, 50x12

2a. Incline Db Curl Reverse 21’S - 25x21, 25x21, 25x21
2b. Triceps Pressdown (Reverse 21'S) - 100x21, 100x21, 100x21

3a. Dumbbell Lateral Raise - 25x20, 25x20, 25x20
3b. Band Pull Apart - 20, 20, 20
3c. Seated Calf Raise - 50x20, 75x15, 75x15
3d. Bicycle Crunch - 15, 15, 15

Week 3 in the books.

On to week 4 and things start to get pretty interesting weight wise.

[FilmBuff]

1. Deadlift - 135x8, 185x4, 225x3, 275x3, 315x1, 365x1, 405x1,

465x2 @9 - Mixed grip

405x3, 405x3, 405x3 - Straps

Top set I’d say was 8-8.5 for my back but a 9 for my left forearm and hand.

Felt better than the last couple weeks, but the last couple fingers definitely still have a distinct weakness to them.

Not sure they’ll get back to 100% strength wise, but not bad.

2. Leg Press - 270x8, 360x8, 450x3, 560x8 @7, 560x8 @7

3. Cable Pullthrough - 70x15, 70x15, 70x15

4. Lying Leg Curl Plate Loaded - 60x8 @8.5, 60x8 @9, 60x6 @9

5. Calf Press On Leg Press - 270x8, 360x10, 450x3, 560x10, 560x10

[FilmBuff]

1. 1ct Bench Press - 45x20, 95x8, 135x6, 185x3, 225x1, 260x6, 260x6, 260x6

2. Chinup

gray band 1x6
BW 3x3
Gray band x 9, 8

3. Arnold Press - 25x12, 50x12 @8.5, 50x10 @8.5

4. Incline Dumbbell Row - 50x10, 65x15 @8.5, 65x13 @9

5. Face Pull - 70x20, 70x20

6. Dumbbell Lateral Raise - 25x20, 25x15 + 5 partials

7. Concentration Curl - 25x15, 25x14, 25x12

[FilmBuff]

1. Squat - 135x10, 185x5, 225x3, 275x1, 315x1, 380x6, 380x6, 380x6

SBD bent came in and it’s fantastic.

Gonna take some time to break in but it felt nice.

2. Good Morning - 45x10, 95x6, 115x12 @7, 115x12 @7.5

Still dialing in form I’ll up the weight next time.

3. Plate Loaded Leg Extension - 25x12, 50x15 @8.5, 50x15 @9, 50x15 @9.5

4. Standing Banded Hip Abduction - 20, 20, 20

[FilmBuff]

1a. Overhead Press - 45x10, 65x3, 95x3, 115x1, 140x3, 140x3, 140x3
1b. Push Press - 45x10, 65x3, 95x3, 115x1, 140x3, 140x3, 140x3

2. One Arm Lat Pulldown - 70x10, 120x12 @9, 120x10 @9

3. Floor Press - 140x6, 185x12 @7, 185x12 @7

4. Plate Loaded Row - 50x10, 140x4, 160x10 @7, 160x10 @7.5

5. Cable Fly - 50x20 @8.5, 50x20 @9

6a. Incline Dumbbell Shrug - 40x15, 65x20 @9, 65x20 @9.5
6b. Rear Lateral Raise - 10x15, 20x16 @9, 20x16 @9.5

7. Ez Bar Skullcrusher - 70x10 @8, 70x10 @8.5

[FilmBuff]

1. 4” Block Pull - 135x5, 225x5, 275x3, 315x1, 365x1, 405x1, 455x1, 500x3 @8, 500x3 @8.5

Should’ve been 4 reps for the top sets but I haven’t touched 500 since January, so still a victory.

First set was mixed grip and then the 2nd set was straps.

My left forearm and hand are really the limiting factors. Back has a lot more in it.

2. Bulgarian Split Squat - 0x10, 50x12 @7, 50x12 @7

3. Weighted Hyperextension - 70x10 @7, 70x10 @7

Normally I do hip thrusts but too tired today.

Took a diet break this week, and cut out some exercises in this day.

Starting to feel beat up lifting heavy on this diet lol.

One more day on week 4 then onto week 5 where it’s a pretty heavy week before a mini “deload”

I normally can only last 4-6 weeks before I really start feeling it so it’ll be a Welcome break.

[FilmBuff]

1. Flat Back Barbell Bench Press - 45x20, 95x10, 135x5, 185x3, 235x10 @7, 235x10 @8, 235x10 @8

2. Neutral Grip Pull-Up with 3 second eccentrics

6 - gray mini band.
5 BW
4 - Gray mini band

These were tough the day after heavy pulls.

3. Weighted Dip - 0x10, 0x10, 30x10 @8.5, 30x10 @9.5

4. One-Arm Dumbbell Row - 65x8, 100x11 @9, 100x10 @9

5. EZ Bar Curl - 30x12, 45x15 @8, 45x15 @8.5, 45x15 @9

6. Egypt Cable Lateral Raise - 20x30, 20x30

So much burn.

7. Kneeling Cable Crunch - 170x15+170x8+170x7+170x6

[FilmBuff]

1. Squat


135x10
185x5
225x3
275x3
315x1
365x1
405x1
455x1
480x1
505x1 @8 5lbs PR.
445x3
405x4, 405x4

This was a completely off book and unintended PR.

I was just adding in an over warm single or 2 but they felt too good after warmups had been sucking to not try a PR attempt.

Realistically had a triple in me but not pushing it.

2. Overhead Press - 45x10, 95x5, 135x8, 135x8, 135x8

3. Rear Deltoid Row - 50x15, 100x15, 125x15 @8.5, 125x13 @9, 125x12 @9

4. Hammer Curl - 25x25 @9.5, 25x22 @10, 25x21 @10

5. Weighted Glute Ham Raise - 0x10, 0x10, 0x10