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Goals & Gains A PorchRabbit's Road to Redemption

Thanks goalie. Ya hopefully it's only broken. I'll get the cast off in another week and if it still hurts they are going to schedule an MRI to see if I blew a tendon or ligament.

6/24/14

Squat
-315*3
-355*3
-395*2,1

Bench
-185*10*2

Cable Flyes
-3 sets of 10

Lateral shoulder raises
-4 sets of 10

Tricep Push down
-3 sets of 12
 
7/7/14

Squat
-275*5
-315*5
-345*5
-345*2

Bench Press
-195*5
-225*5*3
 
7/9/14

Well, I am weak as crap now. But I am happy overall with where I am at right now after a month of no lifting. I think I'll be right back to where I was once I finish this 3 week cycle. Most likely not on my bench or anything upper body since I still don't have my MRI until tomorrow.

Sumo
-335*5
-385*5
-425*3
-425*1

Assistance

Incline Bench
-185*4 (paused)
-175*6
-165*8*2

Face Pulls
-3 sets of 12

Hammer curls
-50*8,6
-40*8

Face Rips
-2 sets of 15
 
7/11/14

Well, good news is my wrist is no longer broken and I don't have any torn ligaments or anything. But I have severe tendinitis now. They say it will be about 6 month before I am pain free, and that is if I rehab properly and don't do anything heavy with my wrist. So that means it could be years until I am pain free since I'm already lifting heavy again. But it really hurts and I can't even do barbell curls without bad pain.

Core Lifts

Front Squat
-235*5
-265*5
-295*5

SOHP
-135*5
-150*5
-160*5

Assistance

DB Rows
-100*10*3

Lat Pulldowns
-175*8*3

BB Curls
-85*6*1
 
7/14/14

Core Lifts

Squat
-295*3
-335*3
-375*4

Bench Press
-205*3
-235*3
-265*4

Assistance

BORs
-165*8*4

Cable Flyes
-4 Sets of 10

Tri Pushdowns
-3 sets of 12

Cable Curls
-3 Sets of 10
 
7/16/14

I forgot my belt at home so I had to go beltless for this one. I'm pretty happy right now with where I am at, considering I've lost 2 pounds in the last two weeks. I'm trying to diet down about 20 pounds. So my current objective is to maintain strength at all costs.

Sumo
-350*3
-405*3
-445*3

Assistance

Pause Incline Bench
-165*5*2
-175*5

Reverse Hypers
-180*12*2

Face Pulls
-3 Sets of 12

Face Rips
-3 Sets of 15
 
7/18/14

Today was difficult. I've lost almost 2 lbs already from Monday, and my cut has made me feel like shit. Suprisingly, I may have no energy or anything, but my knees and joints haven't felt better in a long time than they did today. SOHP really hurt my wrist.

Core Lifts

Front Squats
-255*3
-295*3
-315*3

SOHP
-140*3
-160*3
-180*2

Assistance

DB Rows
-110*8*2

Hammer Curls
-50*10,8
 
7/21/14

Well, I am still quite a bit weaker. But I am happy with today and how I've progressed from the last two weeks back. Plus, my wrist isn't as bad now, especially when I wrap em on bench. Also I'm happy with the close to 4 pounds I've lost these last two weeks. I'm going to really start to keep track of my weight as of tomorrow.

Core Lifts

Squat
-315*5
-360*3
-405*1
-415*1
-405*1

Bench Press
-225*5
-255*3
-285*2

Assistance

Chin Ups
-3 sets of 4

Tri Push Downs
-1 set of 20
-1 set of 12
-1 set of 8

DB Rows
-100*10*2

Cable Curls
-3 sets of 10
 
7/23/14

Today was really tough. I accidentally only ate about 2500 calories both yesterday and Monday. Keep in mind, my maintenance is 4200. So I've been feeling really weak and tired at work everyday for the last week or two.

Sumo
-315*3
-365*5
-415*3
-475*1
-475*F

Face Pulls
-3 Sets of 12

Face Rips
-3 Sets of 15
 
7/29/14

My weight cut is still going well. It sucks that I'm always tired during the day, though.

Core Lifts

Squat
-275*5
-320*5
-365*5

Bench Press
-195*5
-225*5
-255*5

Assistance

Chin Ups
-3 Sets of 4

Pause Dips
-3 Sets of 4

Kroc Rows
-110*10
-110*8

Cable Curls
-2 Sets of 12
 
7/31/14

I just noticed it's been one full year of this log already. Holy shit, time flies! This is the longest unbroken steak of lifting in my life.

I'm really starting to enjoy this 5 am workouts. They make me alert for the remainder of the day.

Sumo
-315*5
-365*5
-415*5

Assistance

Incline Close Grip Bench
-135*8*3

Face Pulls
-12*3

Band Rips
-15*3
 
Hey mate, nice work. How's the cut going?
You low carbing? counting calories?
 
Yo mon! The cuts going great. I'm down about 18 lbs in the last 6 weeks. I'm low carbing and cutting calories. I'm mostly cutting calories. My maintenance is about 4300 calories per day and I have been averaging about 2600 to 3100 calories each day. I'm not strict with my diet but when I have the opportunity to restrict carbs for a meal, I take advantage of it. I have been really feeling it though at work every day. I get really tired throughout the day. Surprisingly, I feel great in the gym. It's obviously affecting me since my numbers are way down, but I don't feel shitty or anything during my workouts. So it's going good, I'm actually starting to lose my gut and I'm starting to look like I even lift to the people who aren't powerlifting savvy.
 
8/2/14

My wrist really started to hurt today. I couldn't do any hammer curls at the end.

Core Lifts

Front Squats
-225*5
-255*5
-295*7 (rep pr)

SOHP
-135*5
-155*5
-170*3
-115*10
-115*8

Assistance

BORs
-175*8
-155*10,8
 
8/4/14

Forgot my belt at home, so I had to go beltless on the squats today.

Core Lifts

Squat
-305*3
-350*3
-385*2

Bench Press
-215*3
-240*3
-270*3

Assistance

Hex Bar Speed Deadlifts
-225*12*3

Chin Ups
-3 Sets of 4

Cable Curls
-2 Sets of 10
 
8/9/14

Core Lifts

Sumo Deads
-315*3
-335*3
-385*3
-435*4

SOHP
-135*3
-155*3
-170*3

Assistance

Close Grip Incline Bench
-135*8,8,10

BORs
-175*8*3

Face Pulls
-3 sets of 12

Pause Dips
+5lbs*5
+5lbs*5
-BW*5
 
8/11/14

Well, I cheated beyond reason yesterday. I probably gained all 18 lbs back in one day. And none of it consisted of healthy calories. Oh well, I gotta hop back on the wagon today.

Core Lifts

Squat
-315*5
-365*3
-385*3
-405*1

Bench Press
-225*5
-255*3
-285*2

Assistance

Chin Ups
-4 Sets

Cable Curls
-3 sets of 8
 
8/13/14

I've really been feeling like shit for the last couple weeks. It's probably due to the fact that I'm really ramping up my cut. I'm only eating about 2000 calories per day, which is really low for a giant my size. I'm probably in about a 1800 calorie deficit for the last week. I also started an EC stack a week ago. Oddly enough, my workouts have been feeling great.

Sumo Deadlift
-375*5
-425*3
-475*1*2

Assistance

Pause Squat
-225*4
-275*3*2

Face Pulls
-3 sets of 12

Close Grip Incline Bench
-135*8*3

Face Rips
-3 sets of 15
 
8/15/14

Core Lifts

Front Squat
-255*5
-295*3
-320*2,1

SOHP
-135*5
-150*5
-170*3
-190*F
-185*1

Assistance

BORs
-175*8*3

Cable Flyes
-2 sets of 12

DB Rows
-110*6*2

Hammer Curls
-50*6
-45*8
 
8/18/14

Felt like shit today.

Core Lifts

Squat
-280*5
-325*5
-375*1 (my belt was hurting a cut on my abdomen really badly)

Bench Press
-205*5
-230*5
-255*4

Assistance

Chin Ups
-2 Sets of 4

Pause Dips
-2 sets of 5
 
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