El hotborsh.

[hotborsh]

My old log went to shit, as always. So i'm starting a new one.

GOAL:
Right now i'm still "cutting". Went on a bulk and gained 8kg, but mostly got fat because i was eating everything in my sight. Now i'm down to 83kg and hope to drop 3kg more (5kg perfectly, to leave more room for a slow bulk). I still got about a month before we have our baby, so i want to get to my goal weight by that time.

For the last month or two i was basically fucking around with weight training and a bit of BJJ. But BJJ is still painful for me to do because of costochondritis. Or it isn't actually costo, no one can't really say what the fuck is up with me lol, but my sternum still hurts when i bend in some particular ways, so I think it should be better for me to stick to weights. At least until the pain goes away for 100% (if that's ever happening, because i'm having it since August).

I decided to try the GZCL for beginners program. Working weight on main lifts is a bit lower then before to get into groove of things.

04.04

Morning weight: 82.9kg.

OHP:
20kg x6
30kg x5
35kg x3
40kg x3
45kg x1

47.5kg x3
47.5kg x3
47.5kg x3
47.5kg x3
47.5kg x5

Deadlift:
60kg x5
80kg x4

90kg x10
90kg x10
90kg x10

One Arm Pulldowns: - doing these as a rehab.
4 plates x 13
4 plates x 13
4 plates x 13

 

[hotborsh]

07.04

Morning Weight: 82.4kg.

Last session with physiotherapist. Gonna do some rehab exercises for a month and then check back with physio. Missed training yesterday because of shoulder pain. Hopefully gonna train tomorrow, i have to do squats at least.

 

[hotborsh]

08.04

Morning Weight: 82.6kg

Squats:
20kg x5
60kg x6
80kg x3
100kg x3

110kg x3
110kg x3
110kg x3
110kg x3
110kg x5

DB OHP:
14.5kg x10
14.5kg x10
14.5kg x10

Leg Curls:
7 plates x15
7 plates x15
7 plates x15

Should feels better, but still can't bench. Did some DB OHP instead. Still feels good to get some work in.

 

[hotborsh]

11.04

Morming weight: 81.9kg

Deadlift:
60kgx5
80kgx4
100kgx3
120kgx1

135kgx3
135kgx3
135kgx3
135kgx3
135kgx4

OHP:
20kgx8
30kgx3

35kgx10
35kgx10
30kgx10

Leg Press:
120kg x15
120kg x15
120kg x15

 

[hotborsh]

13.04

Morning weight: 81.7kg

Squat:
20kg x8
40kg x5
60kg x3

70kg x10
70kg x10
70kg x10

Cable Rows:
10 plates x12
10 plates x12
10 plates x12

DB OHP:
14.5kg x12
14.5kg x10
14.5kg x8

Hammer Curls:
12kg x12
12kg x10
12kg x8

Today supposed to be heavy bench + higher rep squat, but shoulder still hurts when i bench. Overall felt weak today, after 5-6 reps everything starts to feel really heavy besides squats. Maybe I'm just feeling weak today, or maybe it's the cons of losing weight. Who knows.

 

[hotborsh]

15.04

Morning weight: 82kg

OHP:
20kg x8
30kg x5
35kg x3
40kg x2
45kg x1

48.75kg x3
48.75kg x3
45kgkg x3

Deadlift:
60kg x5
80kg x4

92.5kg x10
92.5kg x10
92.5kg x10

DB OHP:
14.5kg x12
14.5kg x10
14.5kg x8

Lat Pulldowns:
9 plates x10
9 plates x10
9 plates x10

Felt really weak today. Last OHP session was much better. Got to work on my form, it seems that i'm not pressing the bar in a vertical line.

 

[hotborsh]

18.04

Morning weight: 82.1kg

Squats:
20kg x8
60kg x5
80kg x4
100kg x2

112.5kg x3
112.5kg x3
112.5kg x3
112.5kg x3
112.5kg x5

Front Squats:
40kg x10
40kg x10
40kg x10
First time doing these.

Leg curls:
6 plates x15
6 plates x15
6 plates x15

Leg extensions:
6 plates x15
6 plates x15
6 plates x15

 

[hotborsh]

19.04

Morning weight: 81.4kg

Bench Press:
75kg x3
75kg x3
75kg x3
75kg x3
75kg x4

Incline Bench Press:
40kg x10
40kg x10
40kg x10

Pec Deck:
6 plates x15
6 plates x15
6 plates x15

DB Rows:
17kg x15
17kg x15
17kg x15

Almost no pain when benching. Though weight felt really heavy.

 

[hotborsh]

21.04

Morning weight: 81.9kg

Deadlift:
137.5kg x3
137.5kg x3
137.5kg x3
137.5kg x3
137.5kg x4

SLDL:
70kg x10
70kg x10
70kg x10

Tricep Pushdows:
20kg x15
20kg x15
20kg x15

Bicep Curls:
10kg x15
10kg x15
10kg x15

 

[hotborsh]

22.04

Morning weight: 81.7kg

OHP Week1 85% from 2RM:
40kg x4
40kg x5
40kg x6

CG Bench Press:
40kg x10
40kg x10
40kg x10

Pulldowns:
7 plates x15
7 plates x15
7 plates x18

DB OHP:
10kg x15
10kg x15
10kg x15

DB Lateral Raises:
3kg x15
3kg x15
3kg x18

Now my OHP really sucks. Was planning on doing 48.75kg today, but coulnd't manage even a rep, can't get it off my chest, though i did 45kg x3 after that.. So i don't know what's going on with it. I will try to switch from LP to a 4week cycle and see how it goes.

 

[hotborsh]

25.04

Morning weight: 81.1kg

Squats:
20kg x8
60kg x5
80kg x3
100kg x2

115kg x3
115kg x3
115kg x3
115kg x3
115kg x5

Front Squats:
45kg x10
45kg x10
45kg x10

Leg Extensions:
6 plates x15
6 plates x15
6 plates x16

Leg Curls:
6 plates x15
6 plates x15
6 plates x16

Weight goes down, weight's go up. Feels good man.

 

[hotborsh]

26.04

Morning weight: 81.3kg

Bench Press:
20kg x8
40kg x5
50kg x3
60kg x2
70kg x1

76.25kg x3
76.25kg x3
76.25kg x3
76.25kg x3
76.25kg x3

Incline Bench Press:
42.5kg x10
42.5kg x10
42.5kg x10

DB Rows:
17kg x15
17kg x15
17kg x17

Pec Deck:
6 plates x15
6 plates x15
6 plates x17

My pressing sucks.

 

[hotborsh]

28.04

Morning weight: 81.6kg

Deadlift:
60kg x5
80kg x4
100kg x3
120kg x1

140kg x3
140kg x3
140kg x3
140kg x3
140kg x4

SLDL:
75kg x10
75kg x10
75kg x10

Tricep Pushdows:
20kg x15
20kg x15
20kg x20

Bicep Curls:
10kg x15
10kg x15
10kg x15

 

[hotborsh]

29.04

OHP:
20kg x5
30kg x4
35kg x3
40kg x2
45kg x1

50kg - fail
47.5kg x3 (first rep was a push press)

45kg x3
45kg x3
45kg x5

50kg x3 - push press

BTN Press:
30kg x10
30kg x10
30kg x9

DB Press:
10kg x12
10kg x12
10kg x12

Pulldowns:
7 plates x15
7 plates x15
7 plates x20

DB Lateral Raises:
3kg x15
3kg x15
3kg x20

 

[hotborsh]

02.05

Morning weight: 81.9kg

Switched gym.

Squats:
20kgx8
60kgx5
80kgx5
100kgx2

117.5kg x3
117.5kg x3
117.5kg x3
117.5kg x3
117.5kg x4

Front Squats:
50kg x10
50kg x10
50kg x10

Leg extensions:
40kg x15
40kg x15
40kg x15

Leg curls:
40kg x15
40kg x15
40kg x15

 

[hotborsh]

03.05

Morning weight: 81.8kg

Bench Press:
20kg x8
40kg x5
50kg x3
60kg x2
70kg x1

77.5kg x3
77.5kg x3
77.5kg x3
77.5kg x2 - failed

65kg x5
65kg x5
65kg x5

DB Rows:
17.5kg x15
17.5kg x15
17.5kg x17

Incline Press:
47.5kg x10
47.5kg x10
47.5kg x8

DB Flies:
7.5kg x15
7.5kg x15
7.5kg x20

 

[hotborsh]

05.05

Morning weight: 82.3kg

Deadlift:
60kg x5
80kg x4
100kg x3
120kg x1

142.5kg x3
142.5kg x3
142.5kg x2
142.5kg x2
142.5kg x2

Failed 3rd rep. Something feels awkward deadlifting in the new gym. Knurling on the bar sucks, had to use straps on last sets.

SLDL:
80kg x10
80kg x10
80kg x10

Pullups:
5
5
5

Bicep Curls:
10kg x15
10kg x8
8kg x15

 

[hotborsh]

06.05

OHP:
20kg x8
30kg x3
35kg x2
40kg x1

47.5kg x3
47.5kg x3
47.5kg x3
47.5kg x3
47.5kg x4

Push Press:
52.5kg x3
52.5kg x3

BTN Press:
30kg x10
30kg x10
30kg x9

DB Press:
10kg x13
10kg x13
10kg x13

Pulldowns:
45kg x15
45kg x15
45kg x20

Tricep Pushdowns:
21kg x15
21kg x15
21kg x20

DB Lateral Raises:
3kg x15
3kg x15
3kg x25

 

[hotborsh]

10.05

Bench Press:
20kg x8
40kg x5
50kg x3
60kg x2
70kg x1

77.5kg x2
77.5kg x2
77.5kg x2
77.5kg x2
77.5kg x2
77.5kg x4

65kg x6
65kg x5
65kg x5

DB Rows:
17.5kg x15
17.5kg x15
17.5kg x18

DB Flies:
8kg x15
8kg x15
8kg x25

 

[hotborsh]

12.05

Deadlift:
50kg x5
80kg x3
100kg x3
120kg x1
130kg x1

142.5kg x2
142.5kg x2
142.5kg x2
142.5kg x2
142.5kg x2
142.5kg x2

SLDL:
85kg x10
85kg x10
85kg x10

DB Rows:
17.5kg x15
17.5kg x15
17.5kg x18

Bicep Curls:
8kg x15
8kg x12
8kg x15


I don't know why, but deadlifts feel heavier in this gym. Maybe because of shitty knurling on the bar, because my grip gives out much faster than usual. Last rep was a grinder.