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King's cutting/prep log

joos23

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July 4th - 2020

Happy July 4th everyone. Big push day on the agenda. Wife's a Nurse and shes working so im just lifting, grilling, packing teh remainder of the house. I've had phone issues for the last week. Finally getting a new one after Apple/AT&T trying to screw me.

The tren A and 25mg Anavar is in full effect. Body is re-comping significantly now. Hit a new low this morning at 253.2 - Weight is steadily dropping, but not plummeting too fast which is perfect. I think making 224.5 is going to be a real challenge, we'll see how my body reacts. Right now everything we're doing is working well.

I've somewhat changed my training to a push, pull, legs and i feel this is way better for me. I'm recovering substantially better. I've always been a volume guy, but it usually ends up eating away at me as i dont know when to taper off and listen to me body.

I'll update post workout today: Chest focused push
Get it bro!!
 

tren_plz

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Push A - July 4th

Incline DB 140x11, 150x6
Incline BB Smith - 295x10, 275x9
Prime Peck Deck 170x15, 190x15,13
Prime Shoulder Press - Hard to describe this - 2P mid peg, 1plate lower pegx11,10 - Pressing strength was shot after this
DB Side laterals - 40x18,16,13
EZ Bar Pushdowns - 220x14,12,9
Abs - Rope crunches, ab roller - 3 sets of failure

Training has been amazing. Strength is still climbing to my surprise. If i can maintain 140/150s on Incline DB i'd be very happy.

I'm going to be adjusting training to a Push, Pull, Legs, Arms, OFF - My arms are a weak point and need a complete day for themselves. New training cycle starts tomorrow July 8th. I'll update yesterdays Leg day now below.
 

tren_plz

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Legs - A
Horizontal Leg Press - 12Px21,18 - Threw up a little bit after my first set. This leg press is absolute heaven. 100% quad demolition. Training partner got 20 - so i had to get 21 :p
SSB - 335x11, 315x10,
Lying Hammy Curl - 2P mid peg, 35lb top peg - 16,14,9 - Fucking thing is a monster
Leg Extension - 195x20, dropped weight 175, 18, 17 - More concerned with an extreme contraction and squeeze than weight here. Very painful.
Adductor - 165x19, 165x14 - Hitting these every leg day. Gotta bring these up.
Seated Calves - 3x sets - last set failure drop set of death.

Another banger session. Hitting constant PR's on reps and weight. Im leaving each session gassed out. I've always been a volume guy per se, but i think thats why my Legs have always withered in prep. They're holding for now. Will adjust as we need to.
 

joos23

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Push A - July 4th

Incline DB 140x11, 150x6
Incline BB Smith - 295x10, 275x9
Prime Peck Deck 170x15, 190x15,13
Prime Shoulder Press - Hard to describe this - 2P mid peg, 1plate lower pegx11,10 - Pressing strength was shot after this
DB Side laterals - 40x18,16,13
EZ Bar Pushdowns - 220x14,12,9
Abs - Rope crunches, ab roller - 3 sets of failure

Training has been amazing. Strength is still climbing to my surprise. If i can maintain 140/150s on Incline DB i'd be very happy.

I'm going to be adjusting training to a Push, Pull, Legs, Arms, OFF - My arms are a weak point and need a complete day for themselves. New training cycle starts tomorrow July 8th. I'll update yesterdays Leg day now below.
Prime machines huh? Brag a little more 🤣🤣🤣
 

Creation

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Do you do cardio after weights?
 

tren_plz

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Creation - No sir. Always fasted first thing in the morning. I'm sure i'll be doing plenty of Post workout cardio though.

Push B - Shoulder focused - July 8th - I'm a day behind here -

Band Pull a parts - around the world warm ups - These warm up my shoulders/rotators very effectively. Stole these from DC.

DB Side Laterals - 45x21,17,14 - Slight internal rotation on these - I'm very trap dominant. Internally rotating helps me keep this on my delts a ton.
Smith 75° Press - warm ups - 275x10 (failure) 245x11,7+1 help
Low Incline Smith Press - Warm ups - 295x9 - 275x8 - Pairing this after the smith press definitely hit me hard - I'll watch this progress and see how it differs vs the Prime Shoulder press - Felt great though - just weak :X
Nautilus Horizontal Chest Press - 190x15,12,10
Lying D Handle Upright Rows - 90x16,14,11 - These got hard quick - I prefer lying down here. Zero momentum and im able to initiate the pull with all delts
High Cable Flys - 90x20,17
Abs - Rope Crunches 3x20/failure and Ab wheel

Another very strong session. Training has been great. We bumped carbs this week as my weight dropped pretty substantially. We'll see if I can keep this up. So far - 100% feeling great.

I'll update Pull session tonight.
 

tren_plz

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Pull - B -

Wide Grip Lat Pull Downs - 3x warm up - 200x16,12 - Very happy here. I overshot on my first set so i decided to stay at the same weight and bang out another strong set. I'll move up next week. Only shitty part is its a 20lb jump - so we'll see if i can maintain this through prep. VERY strict form - staying vertical the entire time and pulling just below the chin.
Chest Supported T-Bar Row - 2x warm ups - 4Px11+1 ugly rep, 3P+25,10, 3Px10 - I was only scheduled to do 2 working sets, but these felt amazing. Lowered the weight on the last one and got a crazy pump.
Prime Unilateral Row - 2p+25 mid peg - 2p top peg x 13 - Felt amazing and hit my rep goal decided to add 10 lbs to mid beg - banged out 12 on set two. I'll up to 10 lbs on mid peg and high peg next week.
Neutral Grip Pull Downs - 140x12 (Surprised how easy this felt - decided to jump 20 lbs-160x10 - complete failure. I'll start at 150lbs next week and adjust from there.
Rack deads - 455x10 - 495x8,7
Rope Pull Overs - 80lbsx18,14,9 - back was toast.

Another straight amazing session. Training has probably never been better. Really hoping to stay in this groove. Sleep was utter shit lastnight. Gotta make sure i get at least 6.5-7 hours.
 

joos23

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Pull - B -

Wide Grip Lat Pull Downs - 3x warm up - 200x16,12 - Very happy here. I overshot on my first set so i decided to stay at the same weight and bang out another strong set. I'll move up next week. Only shitty part is its a 20lb jump - so we'll see if i can maintain this through prep. VERY strict form - staying vertical the entire time and pulling just below the chin.
Chest Supported T-Bar Row - 2x warm ups - 4Px11+1 ugly rep, 3P+25,10, 3Px10 - I was only scheduled to do 2 working sets, but these felt amazing. Lowered the weight on the last one and got a crazy pump.
Prime Unilateral Row - 2p+25 mid peg - 2p top peg x 13 - Felt amazing and hit my rep goal decided to add 10 lbs to mid beg - banged out 12 on set two. I'll up to 10 lbs on mid peg and high peg next week.
Neutral Grip Pull Downs - 140x12 (Surprised how easy this felt - decided to jump 20 lbs-160x10 - complete failure. I'll start at 150lbs next week and adjust from there.
Rack deads - 455x10 - 495x8,7
Rope Pull Overs - 80lbsx18,14,9 - back was toast.

Another straight amazing session. Training has probably never been better. Really hoping to stay in this groove. Sleep was utter shit lastnight. Gotta make sure i get at least 6.5-7 hours.
Your killing it bro
 

IronLion2

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Pull - B -

Wide Grip Lat Pull Downs - 3x warm up - 200x16,12 - Very happy here. I overshot on my first set so i decided to stay at the same weight and bang out another strong set. I'll move up next week. Only shitty part is its a 20lb jump - so we'll see if i can maintain this through prep. VERY strict form - staying vertical the entire time and pulling just below the chin.
Chest Supported T-Bar Row - 2x warm ups - 4Px11+1 ugly rep, 3P+25,10, 3Px10 - I was only scheduled to do 2 working sets, but these felt amazing. Lowered the weight on the last one and got a crazy pump.
Prime Unilateral Row - 2p+25 mid peg - 2p top peg x 13 - Felt amazing and hit my rep goal decided to add 10 lbs to mid beg - banged out 12 on set two. I'll up to 10 lbs on mid peg and high peg next week.
Neutral Grip Pull Downs - 140x12 (Surprised how easy this felt - decided to jump 20 lbs-160x10 - complete failure. I'll start at 150lbs next week and adjust from there.
Rack deads - 455x10 - 495x8,7
Rope Pull Overs - 80lbsx18,14,9 - back was toast.

Another straight amazing session. Training has probably never been better. Really hoping to stay in this groove. Sleep was utter shit lastnight. Gotta make sure i get at least 6.5-7 hours.

You ever tried using a rope or chain handle for tbar rows, either supported or standing? They're so fucking nasty
 

tren_plz

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6/11/20 - Legs

SSB - 3x warm up sets - 390x12,10 (Safety Squat Bar)
Glute Bridge Machine - 2x warm up - 2x work set - 2P+25x 20,18

Leg Extension 3x sets - 190x20,17,15 - complete failure + assist reps/iso holds on the end
Alternate with - Hit Extensions and then wait 1 minute and hit Bulgarians
Bulgarian Split Squat - 65x15,15,15 - Ill up the weight here next week - These were ridiculously painful.

Seated Hamstring Curls - 190x15,13,9 - Completely changed my set up here. Moving the range/peg 1 slot down keeping constant pulling tension on my hammies. Not exaggerating when i say 3 sets here puts my dick in the dirt.
Calves - 4 sets drop set on last set - 2P+25 - failure each set - ranging from 20-14 reps

Man..another monster session. Typing this today (Monday) and my legs are still store. Stair climber the last 2 days hasnt been enjoyable.

Sending Joos my top set of SSB.
 

tren_plz

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6/12/20 - Cardio/Off day. 45 mins stairs level 7. 3x sets abs afterwards...legs were heavy.
 

tren_plz

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6/13/20

Push - Chest Focus
Smith BB Bench - 3x warm up - 315x12,11 - Haven't trained this movement in months. I went conservative here and will move the weight up next week.
DB Incline Press - 2x warm up - 110x14,95x14 - again..undershot here. Goal was 9 hard reps on the first set. I'll move to 120s next week. It was honsetly a smart move dropping to the 95s on my drop off set - pressing is the first thing to go for me in prep and its holding steady for now.
DB Side lateral - 35x20 - 40x18,14 drop set 25x10 - stupid pump. couldnt raise my shoulders
Pin Loaded Shoulder Press - 140x12,10 - 110x15 - Strength was starting to dip. Pressing was shot.
Prime Pec Deck - 190x15, - 210x15, 230x11 - again ridiculous pump. I was full blown here.

Abs - 3x rope crunches failure sets - 3x20-25 reps

Well...things are going great. I think this week will be a real marker/gauge for me to see if i need to adjust volume and recovery. Knock on wood...things are moving great. Recomping beautifully at this point.
 

joos23

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6/11/20 - Legs

SSB - 3x warm up sets - 390x12,10 (Safety Squat Bar)
Glute Bridge Machine - 2x warm up - 2x work set - 2P+25x 20,18

Leg Extension 3x sets - 190x20,17,15 - complete failure + assist reps/iso holds on the end
Alternate with - Hit Extensions and then wait 1 minute and hit Bulgarians
Bulgarian Split Squat - 65x15,15,15 - Ill up the weight here next week - These were ridiculously painful.

Seated Hamstring Curls - 190x15,13,9 - Completely changed my set up here. Moving the range/peg 1 slot down keeping constant pulling tension on my hammies. Not exaggerating when i say 3 sets here puts my dick in the dirt.
Calves - 4 sets drop set on last set - 2P+25 - failure each set - ranging from 20-14 reps

Man..another monster session. Typing this today (Monday) and my legs are still store. Stair climber the last 2 days hasnt been enjoyable.

Sending Joos my top set of SSB.
Dude, your lifts are incredible!! You would think your trying to grow!! BEAST
 

tren_plz

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6/14/20 - Pull

Wide Grip Pull Down - 3x warm up - 220x14,11+2 assistance - Getting stronger on these. I'll go up next week. Extreme contraction and staying vertical - no momentum
Prime Uni-Lateral Row - 2P+35 mid peg/1P+35 top peg x 14,13 - back down to 2P+25 mid peg/1p top peg x17 - Unreal pump and contraction here. This is one of if not the best back pieces.
Chest Support T-Bar Rows - 3px16x12 - I'll go up next week. Didn't expect to be this strong here. Normally do this movement 2nd and expected some fatigue - Surprised myself.
Supinated Unilateral Pull Down - 3Px8 (crazy heavy) back down - 2P+25x12 back down 2Px17 - This movement/machine is an ass kicker. Especially this late in the session. Smoked.
Prime Machine Pec Deck Reverse Flys - 170x13 - 150x15
Rope Pull Overs 80x15x3

Fuckin smoked. Man..another amazing session. Unreal pump and strength is still going up weekly. Check in photos tomorrow. Eventually Ill freakin shave and get some photos up. I'm currently working home from which is great, but im working 12 hour days pretty much 6 days a week right now.
 

tren_plz

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You ever tried using a rope or chain handle for tbar rows, either supported or standing? They're so fucking nasty

Sorry brother I missed this. Absolutely have and im a fan. We have a prime hook up for it actually. If i stall on a chest supported movement I may sub that in to get some more lumbar loading into the training as I pull rack deads once im closer to the show.
 

IronLion2

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Sorry brother I missed this. Absolutely have and im a fan. We have a prime hook up for it actually. If i stall on a chest supported movement I may sub that in to get some more lumbar loading into the training as I pull rack deads once im closer to the show.

Ugh prime handles are drool worthy
 

tren_plz

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7/15/20

Arms

EZ Bar Curls 2x warm up - 90x17,14 - 80x15 - EXTREMELY STRICT hard contraction here. I could do 135 and cheat, but i've taken these back to the basics and they hurt when done properly
Plat Loader Dip Machine - Very old school machine - Great design
4P+25x17,15,14
1 arm DB Preacher Curls - 45x12,10,10
EZ Bar Tricep Pushdowns - (mimicking a skullcrusher almost) - 160x15. 170x15,14
Incline DB Curls - 35x12, 30x10,9

Added in DB Hammer culrs SS with rope extensions 60x12 / 110x15 x2
 

tren_plz

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7/16/20 - Legs - Started with SLDL so i did lots of warm up and body weight hamstring contractions

Banded SLDL - 3x warm ups - 405x11 - 365x11 - Absolutely amazing ses here. Zero tension on the lower back - I wrap the band around the bar and stand on it
45° Leg Press - New movement swapping in for Pendelum press - nearly maxed out on the machine - Need to rotate later into the sessions
3x warm up - 9Px17,13 - fucking dead. I new the second sec was going to be a death set. Dropped down to 7P each side - 3rd set 7Px21 - I couldnt hear for a minute after this set
Prime Lying Hamstring Curl - 2P mid peg/35 top Peg x13x10 - Lowered top peg to 25 3rd set x10 - Theres no saving you with a spotter with this machine and the setup.
Prime Leg Extension - 3P+25 lower pegx 20 /3P+25 lower peg + 1P Mid peg x17,15
Adductor - 135x20, 155x15,12

Multiple PR's in this session. I had nothing left in me. It would've been pointless to do anything after this. DEAD.
 

tren_plz

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7/17/20 - Off day - 55 min fasted stairs - 2nd cardio session 30 mins treadmil - 3.4 speed/6.0 incline - Changes to the plan 2x cardio sessions now. I've never had post workkout cardio added this early in prep. I've gotta be aware of my leg volume and recovery. My legs are the first to go so i need to watch this extremely close.
 

tren_plz

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7/21/20 - Legs - Quad focused - Skipping a couple days to catch up. Needless to say...training has NEVER been better and i've personally never been busier in my career. Kinda lucky right place right time right now.

Reverse Banded Hack Squat - 3x warm up - 8P+10lbsx10, 6P+25lbsx18 - Death sets. Complete failure. I'm going to up the weight on my back off set to fail around 12-14. The weight wasnt the iimiting factor..i couldnt breathe lol.
Pendelum Leg press - 2x warm up - 1 all out set - 5p+25x21
Hip Thrust - 3Px18,17 - Improving on these weekly. Finding a good rythem here.
Leg Extensions 190x20,18,14 Alternating with BSS 75x15x3 - These are brutal. I hit leg extensions then walk over to my BSS setup. Usually 1 min between sets give or take. Legs are completely full blown
Seated Hamstring Curls - HARD pause contractions - 190x15,13,11
Seated Calves - 3x 2P+25 - triple drop set on last set

Another amazing session. Still progressing weights and reps as cardio and food are lowered. I'll do a full update on current supps and food below.
 

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