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Goals & Gains A PorchRabbit's Road to Redemption

11/21/24

BW: 270

This is the final week of a 6 week 531 cycle. In these 6 weeks I’ve increased:

Squat: 70lbs
Bench: 35lbs
Deadlift: 60lbs
SOHP: 30lbs

Body now seems to be breaking down. I think it’s due to not eating enough the last few weeks. Knee is killing me going down stairs. Even skipped Tuesday’s bench day due to left shoulder pain that made it impossible to even sleep. So I rolled it to today and then will likely deload next week after last heavy DL/SOHP on Monday. Might even parlay this into the weight cut going forward rather than trying to eat more again. Won’t be as fun and will have to reduce exercises/volume, but I need to lighten up and increase cardio now.

Elliptical
-10 Min

Bench Press
-45*15
-95*10
-115*5
-135*5
-165*5
-195*3
-210*5

DB Shoulder Press
-40*10*2
-45*10

Lateral Raises
-15*10*3

Trícep Extensions
-65*12*3

Decline Sit Ups
-25*10*2
-BW*10*2
 
11/26/24

BW: 271

Besides today, it’s deload week. So will just do some reps between 40-60%. Won’t bother to record them this week. Time to enjoy the best holiday. Unsure of starting cut next week or not.

Elliptical
-10 Min

Deadlift
-45*10
-135*10
-225*5
-285*5
-325*3
-365*2 (couldn’t hold grip on any of the sets/ready for deload)

SOHP
-45*15
-75*5
-105*5
-120*3
-135*3

Very Wide Grip Lat Pulldowns
-180*8*3

DB Flys
-35*10*3

Reverse Flys
-15*10*2
 
12/11/24

BW: 274

Had vacation last week. With deload week before. Resulted in more time off than planned. Lowered maxes by 30 squat and 20 bench. Just to feel out and hopefully bump them back next week.

EDIT: ended up being easy day. Really didn’t need to reset maxes. But will be fine to just ease back into it this week this way.

Elliptical
-10 Min

Squat
-BW*10
-45*10
-135*5
-175*5
-205*5
-230*10

Bench Press
-45*15
-95*10
-115*5
-135*5
-155*5
-175*10

Seated Cable Rows
-180*10*3

Dips
-BW*8*3
 
12/23/24

BW: unknown

Bad day. Up far north for holidays, slipped so hard getting out of truck my phone alerted me it was calling authorities lol. Needless to say, took it as easy as I could on deadlift. Curious how still I’ll be in a day or two. Also no area at this gym to do SOHP today.

Elliptical
-10 Min

Deadlift
-45*10
-135*10
-225*3
-265*3
-295*3
-335*3

DB Shoulder Press
-45*12*3

Lat Pulldowns
-165*10*3

Reverse Flys
-15*10
-10*12*2

Assisted Pause Dips
-(50)*8*3
 
1/3/25

BW: 272

I let the time get away from me. I need to start cutting weight as fast as possible and getting cardio as it’s ski season now. So lifting will be no fun anymore. Dropping to two days per week of lifts and will just hope to maintain lifts while dropping 20 lbs of body mass. Still just only going to log lifts and not cardio days.

Elliptical
-10 Min

Squat
-BW*10
-45*10
-135*5
-195*5
-225*5
-255*6

Bench Press
-45*15
-95*10
-115*5
-135*5
-145*5
-170*5
-195*7
 
1/6/25

BW: 275

Crowded gym forcing me to push bench/etc to tomorrow. So just did some cardio to fill the time. On road to losing 10-20lbs as quick as possible. Ideally lose as much weight as possible by Feb 1st.

Elliptical
-10 Min

Squat
-BW*10
-45*10
-135*5
-195*5
-225*5
-255*7

Elliptical
-25 Min
 
1/21/25

BW: 273

Elliptical
-10 Min

Squat
-BW*10
-45*10
-135*5
-215*3
-245*3
-275*4

Bench Press
-45*15
-95*10
-115*5
-135*5
-165*3
-185*3
-205*5

Seated Cable Rows
-160*12*3
 
1/24/25

BW: 277


Elliptical
-10 Min

Deadlift
-45*10
-135*5
-225*3
-265*3
-305*3
-345*4

SOHP
-45*10
-65*5
-100*3
-115*3
-130*5

Lat Pulldowns
-160*10*4

Leg Curls
-130*12
-130*10
-130*8
 
1/28/25

BW: 274

Elliptical
-10 Min

Squat
-BW*10
-45*10
-135*5
-225*5
-255*3
-285*4

Bench Press
-45*15
-95*10
-135*5
-175*5
-195*3
-215*3

Seated Cable Rows
-180*8*3
 
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