Miguel's Offseason Log

May 4 - Push+pull

Cybex Pullover

110 x9

120 x7

Hammer Strength Shoulder Press

3pps x 7

2pps + 20lbs x15

2pps x 6 (drop set)

Chest Press

245 x7

205 x 10.5

Lat Pulldown (w/ handles)

225 lbs x 7

180 lbs x 12

Cable Upright Row

100 lbs x 9 (felt off)

95 lbs x 9

Iso Lateral Raise

60 lbs x 5

40 lbs x 10

Abs (DC style 1-3/4 = 1 rep)

25 lbs x16/12 (bruuutal)

Grueling session.. however, felt I kept a pretty good pace, making sure I was getting good contractions and taking my breaths. Stayed out late last night and so the iron kicked me the real deal - warranted though

Dropped a few reps here and there, but as expected with this mini cut. Wrapping up the second week come tomorrow. Another week for sure, possibly a fourth, we'll asses when we get there.

All in all, I feel "OK" strength has dipped a little, inner elbow/tendon issue is slowly recovering, left hand/fingers still achey, carpel tunnel maybe idk, but it's super weird.

Here's one post-workout

epic log bro!! looking like your in the place ypu need to be to build some tissue! are you using a coach?

April 27 - Push+pull

Shoulder Press (pin loaded)

190 (stack) x 9

165 x 12 (slower eccentric)

Chest Press (pin loaded)

245 lbs x 9

205 lbs x 13

Cable Upright Row

90 lbs x 12 (3 set rest-pause)

90 lbs x 8

90 lbs x 7 + short ISO

Lat Pulldown (w/ handles)

225 lbs x 7

180 lbs x 11

Iso Lateral Raise

60 lbs x 6

45 lbs x12/x7 (fell apart here)

40 lbs x 8

Arm Curl

110 lbs x 6

*right inner elbow pain*

Abs (DC style 1-3/4 = 1 rep)

25 lbs x15/10 (bruuutal)

Very good session tonight! Already stacking the shoulder press and in the coming weeks will be stacking the chest press machine, both are Life Fitness machines in case anyone is wondering. Felt on point, no real nags in my delts after warming up.

However, I'm dealing with some sort of inner elbow/tendon pain in my right arm, so pulling movements are a little iffy. Felt it the most on the arm curl machine. I'll likely drop direct bicep work and focus more on trap and delt development

All in all, felt I ended this mesocycle on a high. Tomorrow marks the end of week 1 of this mini-cut and I'm still feeling rather good even with low food at the moment. Hope to keep this momentum going into my next meso.

Chelsea v. Man United, Endgame, and Game of Thrones tomorrow :D

April 26 - Legs

Lying Leg Curl

85x12

90x9

Hack Squat

4pps x6

3pps x15

Squat Press

7pps + 25 x9

5pps x 15

Isolated Leg Curl

95x8

75x12

Isolated Leg Extension

90x10

Seated Calf Press

315x10/x10/x10/x10 (straight sets)

Abs

60 x15/x15

Been a minute since I logged, but I'm currently on a programmed mini cut.

I was not enjoying food, hardly finishing my meals and feeling extremely bloated even after rotating certain meals. Almost 6 months of straight bulking, I figured it was time to mini-cut and see if I could re-sensitize myself to carbs and higher calories again. Performance was teetering a bit too and sleep was horrific. All the signs were there.

First week of my mini cut and I feel really good. Appetite is there, but my meals even the carbless ones are satisfying. Performance was rough on Monday, but it's really picked up, setting new PRs all around.

Best part, I'm getting really good sleep again and recovery is on point this week.

Maybe a little early, but I feel like performance may drop in the coming week or two and hunger will really peak. We shall see. I've slashed calories fairly low and I have cardio planned for Sunday while week day dog walks are keeping me in check with steps.

TD/NTD: 245p, 205c, 40f

Push + Pull tomorrow.

April 13 - Push+pull

MTS Shoulder Press

310 lbs x12/12

240 lbs x 12 (slower eccentric)

Chest Press (pin loaded)

230 lbs x9

195 lbs x 15

Hammer Strength Iso Low Row

4pps x10

3pps x15

Iso Lateral Raise

55 lbs x 8

40 lbs x15/x15

30 lbs x12

Pec Deck

255 lbs (stack) x10

225 lbs x9 (should have rested longer)

Abs (DC style 1-3/4 = 1 rep)

25 lbs x12/12 (bruuutal)

Arm Curl

100 lbs x10

75 lbs x12/x6 (RP)

Dead Hang (stretch)

55 seconds

Really productive session tonight! I thought for sure the jet lag was going to disrupt things, but everything was on point. Progressed on all my top sets and just about every backoff set. Felt pretty strong after taking some rest days this week having been in Las Vegas for a work conference.

If you haven't been to Las Vegas, man.. it's something else. I was able to enjoy the city and got a great leg day session at a gym off the strip. I finally broke my pendulum squat cherry haha! I'm disappointed none of the gyms in my city have one. It's a shame tbh.

Anyways.. I'm excited to be back home and back to routine :)

Trying to fill out these XLs.. :D

April 8 - Push

Incline Smith

2pps + 20 lbs x7

2pps + 5lbs x15

Smith High Press

2pps x 10

1pps + 25 lbs x15

Weighted Dips

90 lbs x9

45 lbs x12

DB Lateral Raise

40lbs x9

30lbs x15

30lbs x15

EZ Front Raise

2x8-12

Single Arm Pushdown (rope)

2x8-12

Great morning session!

Hands/wrists a little achy going into my top set for smith movements, but quickly dissipated. Hands have been experiencing this discomfort as loads get heavier and heavier, something I'll monitor

Plenty of PRs across my top sets, some unexpected on back offs, but maybe I've been selling myself a little short, not sure lol

Attending a concert tonight and flying out to Las Vegas tomorrow morning for a work conference. Plan is to be as active as possible, mimic my same training schedule. Food will be off, but I'll pack protein, some supps and snacks so I won't go catabolic ;)

April 6 - Push + pull

Chest Press (pin loaded) - 225 lbs x10, 195 lbs x13

MTS Shoulder Press - 310 lbs (stack) x10/x10

Hammer Strength Low Row - 4pps x9, 3pps x13

Delt Raise Machine - 50 lbs x 10, 35 lbs x 17/x12

Pec Deck - 240 lbs x9, 255 lbs (stack) x5

Lat Pulldown (w/ handles) - 210 lbs x9, 180 lbs x11

Arm Curl - 90 lbs x11, 70 lbs x11/x6 (RP)

MTS Abdominal Crunch (DC style) - 30x12, 25x12

Great session tonight! Found my groove with the pin loaded machines, much better connection and easier on my joints, so we'll stick with them for this meso.

Managed to hit stacks on the shoulder press and pec deck, it'll be fun to load these in time, jimmy rigging the systems to add an additional plate somehow lol

Went into my session, feeling really energized, which I believe has to do with a few things

1. Hydration - more fluids, electrolytes

2. Stretching

3. Rest/sleep

So don't neglect the basics!

Rest day tomorrow, push Monday, then off to Vegas Tuesday through Friday.

Figured I'd post my meals, since I hadn't yet.

Mon-Wed

M1 - pre-workout - 200g chicken breast, 1 cup jasmine rice, 1 bagel, 1 tbsp almond butter, veg

Intra - Primeval Labs Intracell7 (2 scoops), whey isolate 1/2 serving, 5g creatine

M2 - post-workout - 200g chicken breast, 2 cups jasmine rice, 1 banana, 1 rice krispie bar

M3 - 40g whey, 84g oats, dark chocolate (2 squares), 1 banana

M4 - 200g chicken breast, 1 cup jasmine rice, 2-3 veggie servings

M5 - 55g Patriot's Whey (1.5 servings), 100g oats, 2 tbsp almond butter, 50g blueberries

Fri-Sat

M1 - 150g salmon, 112g chicken breast, 2-3 veggie servings

M2 - 200g chicken breast, 1 cup jasmine rice, 2 veggie servings

M3 pre-workout - 200g chicken breast, 1 cup jasmine rice, 1 bagel, 1 tbsp almond butter, veg

Intra - Primeval Labs Intracell7 (2 scoops), 15g whey isolate, 5g creatine

M4 - post-workout - 45g whey isolate, 70g rice krispies, 1 bagel, 2 tbsp jam, 1 small box of raisins

M5 - 55g Patriot's Whey (1.5 servings), 100g oats, 2 tbsp almond butter, 50g blueberries

Thu & Sun (NTD)

M1 - 150g salmon, 112g chicken breast, 2-3 veggie servings

M2 - 200g chicken breast, 15g almond oil, 1 cup jasmine rice, 1-2 veggie servings

M3 - 200g chicken breast, 15g almond oil, 1 cup jasmine rice, 1-2 veggie servings

M4 - 200g chicken breast, 15g almond oil, 1 cup jasmine rice, 1-2 veggie servings

M5 - 55g Patriot's Whey, 100g oats, 2 tbsp almond butter

April 5 - Legs

Seated Leg Curl - 195x9, 180x10 (better form)

Hack Squat - 3pps + 35 x9, 3pps x 12

Cybex Leg Press - 6pps + 35 x9, 5pps +25 x12

Isolated Leg Curl - 80x9, 70x12

Isolated Leg Extension - 80x9, 65x12

Standing Calf Raise - 280 x10/x10/x8, 240x9

Abs - 55 x15/x15

Dying in my hoody, but the sweaty session was GOOD tonight. Pretty sure I'm the only guy in the gym with baggys and a hoodie lol. It's kind of nice to stand out from the pack. I hate the thought of being just like everyone else.

Anyways..

I managed to progress across all my lifts, but some sets I was just not happy with. Hacks in particular, need clean up duty next session. The last two reps were pretty horrific, but those are the ones that count even if they're a little ugly.

Been finally a bit off this week, a sense of laziness settled in this week, not sure if the dreary weather, the lack of people in the office, or next week's business trip to Vegas. Idk it's a weird funk, but traveling might be exactly what I need. Plan is to visit a gym or two out in Vegas and dine at an In and Out or Shake Shake while I'm there :p

Push + pull tomorrow. Let's go!

March 31 - Physique update

Average weight: 187.75 lbs

TD: 265p, 465c, 65f

NTD: 265p, 225c, 100f

Digestion has been spotty lately, so I did drop carbs on training days to around 415-420, but will bump them back up as I'm off a deload and training heavy again.

Eating meals has become somewhat of a chore having built calories so high for me respectively, so I've been playing with my food sources a bit. More fish - mahi mahi and salmon, less oats more rice and fruits (raisins). I can break my meals down in a future post, so you can see what I eat on a regular basis.

All in all, happy with the photos this morning, weight is definitely increasing, but I don't feel "sloppy" just yet, so we'll keep pushing!

March 30 - Push + pull

Hammer Strength Decline Press - 2pps + 25 lbs x10, 3pps x9

Hammer Strength Chest Press - 2pps + 25 lbs x9, 2pps + 35 lbs x5.5

Hammer Strength Shoulder Press - 2pps + 35 lbs x9, 2pps x13

Hammer Strength Low Row - 4pps x8, 3pps x13

Delt Raise Machine - 45 lbs x 9, 35 lbs x 15/x15

Lat Pulldown (w/ handles) - 180 lbs x9, 200 lbs x9

Arm Curl - 90 lbs x8, 70 lbs x10

MTS Abdominal Crunch - 50x15, 55x12

Frustrating one tonight.. I wasn't connecting on the decline so I moved onto the chest press and again it didn't feel 100%. I swapped out Incline Press since it's been in my rotation the past 3-4 mesocycles. I'll go forward with the chest press and see if I can connect with it after a second attempt.

Shoulder press was iffy too. I think I let ego creep in, so next week I'll drop slightly and really focus on my reps. After this the rest of the workout went pretty well. Hit 4 plates on the Low Row which was a nice PR.

Definitely winning some battles, but ultimately tonight's lesson was FEEL the muscle you're working and piss poor reps don't count!

Over it.

Checking in tomorrow, so look out for some progress photos.

March 29 - Legs

Seated Leg Curl - 195 lbs x9, 180 lbs x12

Hack Squat - 3pps + 35 lbs x7, 3pps + 10 lbs x10

Cybex Leg Press - 6pps x9, 6pps + 25 x3/x4*, 5pps x12

Isolated Leg Curl - 70x9, 75x9

Isolated Leg Ext - 70x15

Standing Calf Raise - 280 x 10/x10/x7/x9 (straight sets)

Abs (DC sytle) - 45x10, 40x10

Really good session tonight, great contractions all around.

Hacks felt good, as I've been going without any knee sleeves, the sensation is very natural from the hole to the top.

Small foot cramp on leg press got me on my top set, RP'd it and took what I could. I have a really bad connection with my left foot ever since I sprained my ankle while in college, has never really felt the same since - its weird idk. This particular cybex leg press is a bit steeper than the other I had been rotating, but after tonight I know where I land so I can really begin progressing this lift.

Anyways, big push+pull tomorrow and I'll be checking in at some point too.

March 27 - Pull

Single Grip Lat Pulldown - 90 lbs x9, 75 lbs x 12 (each side)

Deadlift - 435 lbs x 8, 350 lbs x 12

Seated Row (chest supported) - 180 lbs x9, 165 lbs x12

Smith Shrugs - 2pps + 35 lbs x9, 2pps + 10 lbs x12

Reverse Pec Deck - 2x8-12

Concentration Curls - 2x8-12

Good session yesterday! The single grip pulldown really set everything in motion, engaging my lats pre-deadlift and beyond.

I was in a great mood all session, not sure if it's placebo or what, but I've been experimenting with Genius Mushrooms

https://www.amazon.com/Genius-Mushroom-Cordyceps-Nootropic-Supplement/dp/B078SJ9F5S

So far I've noticed better mood, a lot more positive, laughing more frequently and less stress. Curious to see if this sensation lasts. Right now I'm taking 1 capsule before my first three meals and that's been sustaining me until the evening.

March 28

Rest day today, visited the chiro this morning - all sorted. Pretty sore getting out of bed, but a day off should help.

Legs tomorrow!

March 25 - Push

Incline Smith - 2pps + 15 lbs x8.5, 2pps x12

Smith High Press - 1pps + 35 lbs x10, 1pps + 25 lbs x12

Weighted Dips - 70 lbs x10, 45 lbs x12

Cuffed Lateral Raise - 1x5-9, 2x12-15

Cable Front Raise - 2x8-12

Rope Pushdown - 2x8-12

Good session this morning! Started a little slow, but things picked up right away.

Hands a little sore still from all the gripping and pushing the last several weeks other than that, everything was firing for the most part.

Digestion a little off, but deload likely the reason why. Bringing intensity back to normal levels should help carve some hunger this week.

March 24

Hey everyone, quick little update here.

Today is the final day of my planned deload week.

This week saw me go through some highs and lows. Started off with lots of fatigue early into my sessions, low morale, and lethargic once coming home from work. I definitely had signs of overtraining last week with loss of appetite, poor sleep and reduction in performance, so I planned the deload week. First one in 9 weeks which says a lot of about how much fatigue had been building.

Things got progressively better on my weekend workouts, yesterday and Friday. Hit some respectable numbers while honing in on my form, again, chasing those effective reps. Pretty happy to end on a high after starting terribly slow.

This morning I woke up feeling rested and recovered. Sleep has been fickle, not sure if it's my bedtime meal or simply an overreactive mind and stress that makes me wake up continuously throughout the night. I could just be anxious to start this new mesocycle :D

All in all, I do feel better and ready to push some serious weight again. I put the final touches on this meso, swapping out some key lifts one being the Hammer Strength Incline Press and High bar squats, both movements have been banged on for many months and years with the latter. It's time to rotate these out and put more emphasis on weaker body parts, namely shoulders and traps.

Tomorrow we go again, starting with PUSH.

Hope everyone is enjoying their weekend :)

March 16 - Push + pull

Hammer Strength Incline Press - 4pps x5.5, 3pps x13

Hammer Strength Low Row - 3pps + 35 lbs x9, 3pps x13

Seated Row (chest supported) - 225 lbs x7, 180 lbs x12

Pec Deck - 225 lbs x9, 240 lbs x9

Seated Reverse Pec Deck - 140 lbs x10/x10

Seated Cuffed Lateral Raise - 12.5x8, 7.5x15/15/12

Abs (Dante Trudel style) - 35x12, 35x10

Brutal one tonight. Nothing came easy. Had to dig deep for those last reps, had to go there.

Made some progress hit some all time PRs, so we must be doing something right. Lately, I've had a lot on my mind from work to family, so it was really nice to put that aside, focus on me, hone in and exert some of that negativity that has clouded me.

I try not to get over joyed even with brutal sessions like tonight. I'm optimistic, but also realistic. Sessions harder than tonight are well on their way and as I get stronger, the loads of yesterday won't stimulate the same tomorrow. Exciting, frightening, lots of emotions when you're so passionate about something.

Anyways, here's some shots following the session.

Feeling thiiick :D

March 15 - Legs

Lying Leg Curl - 80x12/10

Hack Squat - 3pps + 35 x6, 3pps +10 x10

Leg Press - 8pps + 35 x8, 7pps x15

Single Leg Curl - 70 x12, 75x10

Standing Calf Raise - 310 x9/x6/x4 (double RP), 260x10

Abs - 45 x15/15

Ditched the single ply knee sleeves and my converse in favor of my Otomix. I definitely felt a difference in my feet, being able to spread my toes out more evenly. I want to keep experimenting with this setup going forward.

Hacks and leg press didn't disappoint! Hit new PRs on both, but want to make sure I clean these reps for next session. Best part, no hip flexor pain. Mild at best.

Great sweat tonight, push + pull tomorrow.

Let's get it!

March 13 - Pull

Single Grip Lat Pulldown - 80 lbs x10, 90 lbs x 10 (each side)

Deadlift - 435 lbs x 7, 345 lbs x 12

Seated Row (chest supported) - 150 lbs x10, 110 lbs x15

Smith Shrugs - 1pps + 35 lbs x16/x8/x8 (double RP)

Incline Cable Curl - 65.5 lbs x15, 70.5 lbs x10/x6 (single RP)

Concentration Curls - 22.5 lbs x10/x10

Deadlift was obviously the main movement. The other isolations, however, served their function, providing an overall stimulus. Kept them under tension as long as possible as I was more or less looking for an activation, squeezing hard, rather than worrying about load.

I've said this before, cleaner reps (improved form/technique) is still progression, but also a harder contraction or longer TUT is just as progressive, at least in my book.

Body is feeling a little beat up from this week's havoc. Tomorrow's a rest day, visiting the chiro in the morning to sort me out for this weekend's carnage.

March 12 - Legs

Seated Leg Curl - 135 lbs x10, 150 lbs x10

High bar Squat - 325 lbs x10, 235 lbs x10 (felt knee pain, stopped early)

RDL - 335 lbs x9, 345 lbs x9

Iso Leg Curl - 70 lbs x10, 80 lbs x8

Abs - 60 lbs x12/12

Standing Calf Raise - 240 lbs x15, 260 lbs x10, 280 lbs x6

Opted for more hamstring work as it put less stress on my bothersome left hip flexor. Felt some knee pain on squats, form was highly suspect on the back off set, but happy with my top set, quality reps compared to the last couple of weeks.

All in all, pretty solid and no definitive signs of overtraining or real regression, so we'll keep pushing.

On a side note.. I'm going to Europe!

Booked my flight to London this morning for later this year! Going to spend some time there and hopefully a couple other countries with Amsterdam and Barcelona on the docket.

I. Can't. Wait :)

March 11 - Push

Smith Incline - 2pps + 20 lbs x7.5, 1pps + 35 lbs x15

Smith Press - 2pps x7, 1pps + 25 lbs x12

Weighted Dips - 45 lbs x10, 70 lbs x10, 80 lbs x8

DB Lateral Raise - 45 lbs x5, 30 lbs x12,6,7,5 (triple RP)

Cable Front Raise - 50 lbs x12/12

Single Arm Pushdown - 35 lbs x15, 40 lbs x10

Progressed, but terrible by my standards.

A couple things may have played a role as to why

1. Day Lights Savings Time - totally threw me off over the weekend (lost an hour of sleep)

2. Terrible sleep last night - planning a trip to Europe has me very stressed

3. Training fatigue - more sore than usual this morning (rotated leg press back in over the weekend - key compound lift)

Managed to progress on dips, finally added some weight. These felt good.

Definitely more to come here. I think my all time PR is 3 plates 135 lbs x4-5 at a sub 170 bodyweight - something like that.

Anyways, going to prioritize sleep tonight, hoping I feel more energized tomorrow for leg day.