Lift Laugh Love, a Log Story --- (Weightloss->Lifting->Swolification)

Week 2 of 15s.

Monday
Squat 80kg 15/15
Bench 55kg 15/15
BOR 45kg 15/15
OHP 32.5kg 15/12
Pulldown 190lb 15/15
RDL 55kg 15/15
Skullcrushers 15kg + EZ Bar 15/12
Preacher Curlz (machine) 40lbs 15/15
Calf Press 410lbs 15/15
Facepulls 70lbs 15/15
Wednesday
Squat 85kg 15/15
Bench 57.5kg 15/15
BOR 47.5kg 15/15
OHP 35kg 15/12
Pulldown 195lb 15/13
RDL 57.5kg 15/15
Skullcrushers 15kg + EZ Bar 15/13
Preacher Curlz (machine) 45lbs 15/15
Calf Press 420lbs 15/15
Facepulls 80lbs 15/15
Friday
Squat 90kg 15
Bench 60kg 15/15
BOR 50kg 15/15
OHP 37.5kg 15/8 <- Griiiiiiiiiind.
Pulldown 200lb 15/13
RDL 60kg 15/15
Skullcrushers 17.5kg + EZ Bar 15/8
Preacher Curlz (machine) 50lbs 15/12
Calf Press 440lbs 15/15
Facepulls 90lbs 15/15

Enjoying the routine so far. Nice to hit everything 3x a week. Most of my numbers are about right, pretty sure squat/bench/bor/rdl could all go up by 10% or so though. Going to adjust my 10rms accordingly.

Week 3 & 4 looks like this:

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An oldie but a goodie on the tune front.
I was obviously aware of Iggy Azalea, but I assumed she was some fugly hoodrat all this time. Only this week I saw the video for a new single, and she's a skinny white girl a ghetto booty. Do want.

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Chris1712 said:
I was obviously aware of Iggy Azalea, but I assumed she was some fugly hoodrat all this time. Only this week I saw the video for a new single, and she's a skinny white girl a ghetto booty. Do want.
Click to expand...
She sounds filthy, and only looks slightly less so. Ridiculous arse though.

Confusing...
 
Week 1 of 10s.
Weight this morning 75.6kg. CBL is definitely good at allowing weight loss but still having the energy for a decent workout. Currently eating ~1500kcal on low carb days, 2800-3000 on carb days. All dirty ;).

Monday
Squat 85kg 10/10
Bench 57.5kg 10/10
BOR 45 10/10
OHP 30 10/10
Pulldown 195lb 10/10
RDL 57.5 10/10
Skullcrushers 15kg + EZ Bar 10/10
Preacher Curlz (machine) 40lbs 10/10
Calf Press 430lbs 10/10
Facepulls 70lbs 10/10
Wednesday
Squat 90kg 10/10
Bench 60kg 10/10
BOR 47.5 10/10
OHP 32.5 10/10
Pulldown 200lb 10/10
RDL 60 10/10
Skullcrushers 15kg + EZ Bar 10/10
Preacher Curlz (machine) 45lbs 10/10
Calf Press 440lbs 10/10
Facepulls 80lbs 10/10
Friday
Squat 95kg 10/10
Bench 62.5kg 10/10
BOR 50 10/10
OHP 35 10/10
Pulldown 205lb 10/10
RDL 62.5 10/10
Skullcrushers 17.5kg + EZ Bar 10/10
Preacher Curlz (machine) 50lbs 10/10
Calf Press 450lbs 10/10
Facepulls 90lbs 10/10

Full body & A/B splits are definitely my preference. I can't imagine going back to a 3/4 day split there's just not enough frequency.

Ofcourse it would be this, unless you're living under a rock.
Cannot wait for summer, new Daft Punk Prodigy & Basement Jaxx! HHHHRRRRNNNNGGGHHH returning to fix dance music for everyone!


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Week 2 of 10s.
Weight this morning 75.9kg (+0.3kg). Bit of a downer, I feel like I'm slowly getting leaner though so will try and ignore it! Average kcals this week 1869, so should just about be losing really. Gonna bring it down to a 1700 average next week and see what happens.

Plus side is front loading a tonne of carbs night before workouts means they're still productive.
Monday
Squat 100kg 2x10
Bench 65kg 2x10
BOR 52.5kg 2x10
OHP 37.5 2x10
Pulldown 210lb 2x10
RDL 65 2x10
Skullcrushers 17.5kg + EZ Bar 2x10
Preacher Curlz (machine) 55lbs 2x10
Calf Press 460lbs 2x10
Facepulls 90lbs 2x10
Wednesday
Squat 105kg 2x10
Bench 67.5kg 2x10
BOR 55kg 2x10
OHP 40 2x10
Pulldown 215lb 2x10
RDL 67.5 2x10
Skullcrushers 20kg + EZ Bar 2x10
Preacher Curlz (machine) 60lbs 2x10
Calf Press 470lbs 2x10
Facepulls 100lbs 2x10
Friday
Squat 110kg 2x10 <- Ooof. Dat cardio. Did get a video of the 2nd set but it's not very pretty, might upload it later if I'm feeling masochistic.
Bench 70kg 2x10 <- Slightly underestimated, probably 75kg 10RM more like it.
BOR 65kg 2x10 <- That's right, I wrote completely the wrong number in my logbook the night before. Shows I miscalculated my 10rm by about 7.5kg though!
OHP 42.5kg 10, 8 <- Fudge. I was so caught up in trying to amp myself up for this lift knowing it would be the hardest of the day I accidentally did 6 reps of 40kg. I was so in the zone I didn't even notice I'd forgotten to load the bar until 6 reps! Pretty sure I'd have got 10/10 otherwise :(
Pulldown 220lb 2x10 <- Liquid chalk to the rescue
RDL 70kg 2x10 <- Slightly underestimated, probably 75kg 10RM more like it.
Skullcrushers 20kg + EZ Bar 2x10
Preacher Curlz (machine) 65lbs 10, 6 <- No thanks, Jeff.
Calf Press 480lbs 2x10 <- Got a problem here, only noticed today leg press tops out at 505lbs. Although do I drop these assistance exercises for 5's anyway?
Facepulls 110lbs 2x10 <-Hard to stop my traps doing some work here.

Video of 10x110kg Squat, 2nd set. (Includes awful angle because my phone was propped up in my shoe, shamefully fast squat descents and a brief 5 seconds or so where you can see how joocy I look in a vest ;))
.
Overall not bad, looking forward to 5's.


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Silver Linings Playbook. Double yes.
 
Last edited:
icecold said:
Nice squats! Your lockout is a bit passive though, something to try and avoid with higher reps.
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Yeah you're right it only seems to be something I do when I'm in 'bang out 10 reps' mode. My 1RM vid is very different at the top. Confident I've got 150+ in me next time I test.
 
Week 1 of 5s.
Nice to be back to 5's, deffo my jam. Have kept the assistance for now as it's the first week, just messed about though really not much structure to it.

Monday
Squat 105kg 3x5
Bench 72.5kg 3x5
BOR 57.5kg 3x5
OHP 42.5kg 3x5
Pulldown 215lb 3x5
RDL 77.5kg 3x5

+Stuff
Wednesday
Squat 110kg 3x5
Bench 75kg 3x5
BOR 60kg 3x5
OHP 45kg 3x5
Pulldown 220lb 3x5
RDL 80kg 3x5

+Stuff
Friday
Squat 115kg 3x5
Bench 77.5kg 3x5
BOR 62.5kg 3x5
OHP 42.5kg 3x5
Pulldown 225lb 3x5
RDL 82.5kg 3x5

+Stuff

Progress pic @ 75kg. Bits of me are leaning out, just not any of the obvious bits :p.
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Week 2 of 5s.

Had a heavy weekend last week and it's really affected dem gains. Felt pretty weak all week, just about made my 5's but it was bloody hard.

Monday
Squat 120kg 3x5
Bench 80kg 3x5
BOR 65kg 3x5
OHP 50kg 3x5
Pulldown 230lb 3x5
RDL 85kg 3x5

+Stuff
Wednesday
Squat 125kg 3x5
Bench 82.5kg 3x5
BOR 67.5kg 3x5
OHP 52.5kg 4/3/1 <- Nope. Previous 5RM wasn't post bench, shoulders had nothing left.
Pulldown 235lb 3x5
RDL 87.5kg 3x5

+Stuff
Saturday
Squat 130kg 3x5 <-Felt a lot heavier than my attempt during SL, but I was more used to max effort work then I guess. And about 6kg heavier.
Bench 85kg 3x5
BOR 70kg 3x5
OHP 55kg 3/2/0 <- Thought I'd try it anyway, thinking proper weekend sleep + McDonalds backload might get me through it. Nope!
Pulldown 240lb 3x5
RDL 90kg 3x5

+Stuff

Changing room guns pic (Includes Major Lazer vest gains)
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OK so finished 5's last week, HST week 7/8 isn't really set in stone and I wasn't sure what to do! Ended up just winging it and doing heavy triples basically with some bizarre progression, has worked quite well I think!

Weight this morning 75.6kg. CBL might be the thing that can actually achieve the ever mystical recomp. I'm hoverring around the same weight but getting stronger, and I think growing some LBM slowly. Seeing more vascularity every week, got some pec-delt veinage going on when pumped.

Monday
Squat 130x3, 132.5x3, 135x3
Bench 85x3, 87.5x3, 90x3
BOR 70x3, 72.5x3, 75x3
RDL 87.5x3, 90x3, 92.5x3
Pulldown 240x3, 245x3, 250x3
Wednesday
Squat 132.5x3, 135x3, 137.5x3
Bench 87.5x3, 90x3, 92.5x3
BOR 72.5x3, 75x3, 77.5x3
RDL 90x3, 92.5x3, 95x3
Pulldown 245x3, 250x3, 255x3
Saturday
Squat 135x3, 137.5x3, 140x3 <- Big PB, previous 1RM was 140kg and this flet 'easy'. Think I could have squeezed out 5 or 6 tbh.
Bench 90x3, 92.5x3, 95x3 <- PB, think I've got a 105 or maybe 110 1RM in me now.
BOR 75x3, 77.5x3, 80x3
RDL 92.5x3, 95x3, 97.5x3
Pulldown 250x3, 255x3, 260x3
+Stuff



So Rousseau's daughter from Lost turned out pretty good:eek:.
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The gifs. They dance to the music.

Yeah I don't like bandying words like "recomp" around for CBL because I don't want to get people's hopes up, but that's exactly what it does for me. Turbo clean bulk achieved by adding loads more food.
 
icecold said:
Yeah I don't like bandying words like "recomp" around for CBL because I don't want to get people's hopes up, but that's exactly what it does for me. Turbo clean bulk achieved by adding loads more food.
Click to expand...

All you phaggots are making me want to try it, but i don't want to end up liking it and having to eat my words.
 
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