I don't have my log book on me today but needed to update, most of these are fairly accurate from memory.
UPPER POWER 11.06.14
AM WEIGHT: 86.1KG
PAUSED DEADLIFT
150KG x 3 x 3 x 3
(Not the prettiest or longest pauses but pretty fatigued)
T-Bar
62.5KG x 10 x 10
ISO LOW ROW
42.5KG x 10 x 10
BENCH PRESS
125KG x 4
120KG x 5
110KG x 6
SAVICKAS PRESS
65KG x 6 x 5 x 4
FACE PULL
Cable x some x some x some
DIPS
+42.5KG x 10 x 5
BB CURL
45KG x 5 x 5 x 5
TRICEP CABLE PUSHDOWN – BAR
Stack x 6 x 6 x 6
LOWER HYPERTROPHY - 13.06.14
AM WEIGHT: 85.6KG
SLDL
90KG x 15 x 15 x 15
BOXED SQUAT
122.5KG x 3 x 3 x 3 x 3 x 3 x 3 x 3 (speed work) (very hot today)
FRONT SQUAT (90s rests)
82.5KG x 15 x 15 x 15
LEG EXT
35KG x 15 x 15 x 15
GHR
Some x some x some x some
CORE
Hanging Leg Raises
Lying Leg Raise/Reverse Crunch
SLDL's have ruined my hammies and still have DOMS this morning
however I'm doing them is giving some good activation.
UPPER HYPERTROPHY 14.06.14
AM WEIGHT: 85.5KG
T-BAR
45KG x 3 x 3 x 3 x 3 x 3 x 3 x 3 (speed work, w/2 second hold)
CG PULLDOWN
Pin 8 x 12 x 10 x 8
CABLE KNEELING PULLOVER
25KG x 12 x 12 x 12
FLOOR PRESS
112.5KG x 3 x 3 x 3 x 3 x 3 x 3 x 3
FLAT BENCH
100KG x 10 x 6 x 5
DB FLYES
16KG x 20 x 20
SAVICKAS PRESS
50KG x 12 x nope - trap pls respond.
FACEPULL
None - see above.
LATERAL RAISE / PARTIALS
8KG x lots x lots x lots
FAT BAR CURL
+10KG x 12 x 10 x 8
CABLE BAR PUSHDOWN
Some KG x some x some x some
Cut this one a bit short as my trap was feeling tight on the left side, above the scapula quite deep, restricting movement before I even started. Felt fine during the workout but Savickas wasn't wise and I felt it go. Spent Saturday with heat packs on/off and a salt bath. Some stretching, rolling & hockey ball love on Sunday too. Feeling better and stopped it seizing completely, though today it's still a little painful and tender. Planned front squat peebs this afternoon but will play it by ear as I want to be able to get involved at the strongman Saturday.
Not sure where my log book has got to
*****************************************************
CUT OVER 
\o/ with a low of 85.1KG (from 95KG). And overall it was actually quite easy by using a smart approach, getting creative in the kitchen and tracking everything on MFP. Some moments were
but hardly any by comparison. I've kept most of my strength, not really felt flat and feel that I haven't taken two steps backwards like I normally would after a cut, usually falling small, weak and ****.
Here's a chart of my AM weight laid over the 7 day moving average, I feel a 7DMA is a fairer view of what's actually happening with your weight and gives a better reflection and smoother movement.
The plan now is to 'reverse diet' (i.e. slowly increase calories, mostly carbs, week on week) whilst also reducing my cardio, to take me back up to maintenance, in to a surplus and then to gain. I will still IF & IIFYM and keep off day cals lower with higher fats and lower carbs. It's likely I'll find that bodyfat continues to decrease as loss slows with the reintroduction of higher carbs.
The purpose of RD is to allow the bodies metabolism to fire back up and process extra calories efficiently. My carbs were never 'low' 130g lowest on the off day and 220g lowest on the on day but jumping back to 350g would result in some unwanted fat gain. SO over the next 5 weeks at circa 20/25g per week (3-5g per day) will bring me up to near 350g carbs before I have a weeks holiday where I plan to continue this after I return. This should allow me to maintain my bodyweight at a higher amount of calories than I was previously meaning I can eat more which makes me happy.
This is what the next 5 weeks worth of tapering up carbs looks like:
I'm not sure what the ultimate goal is for carbs, as many as possible
following a chap on Instagram who is also 5'10 but about 10lbs lighter than me (180lbs) with off day macros similar to mine (200P/100F/200C) and on day
(200P/70F/500C) and still only experiencing minimal weight gain.
I think it is time for the next chapter & a new log. This one is quite confusing I think and a clean sheet feels required to outline my plans and goals.
Some final progress shots for now:
No HIIT today, just LISS & complexes, as I feel a bit sluggish from yesterdays session, food was a bit off on Saturday as I was traveling all day and likely slightly over.
