Kevin's Log

[Kevin Shaughnessy]

Thursday October 11th

Front Squat
45x5
95x5
135x3
195x3x3

Press
45x8
75x5
100x2x5
100x11

A real, honest to god PR. Dreams do come true.

Taking a few days off from gtg dips + chins, feel like I'm going backwards at this point.

[Kevin Shaughnessy]

Friday October 12th

Weighted Chin-Up
50x5x3

Still had at least 5 reps on the first 2 sets.

DB Row
80x3x6

Heavy.

BB Shrug
195x5x12

[Kevin Shaughnessy]

Saturday October 13th

Bench Press
45x10
95x5
135x5
175x2x5
175x13

I think this protocol will work better than the SS one. It's going to suck to squat high reps again though.

Squat
95x5
135x5
185x2
225x2x5
225x9

Wasn't nearly as bad as I remembered. Left a rep or two in the tank though.

[Kevin Shaughnessy]

Wednesday October 17th

Press
45x8
75x5
102.5x2x5
102.5x11

Another PR for Keeeeevviinn! Hahaha!

Squat
95x5
135x5
185x3
210x1
230x2x5
230x12

I was in the fucking zone today, just felt like I could keep going and going. It's amazing that I can take 30 pounds off what is essentially my 5RM, and do an extra 7 reps.

Didn't gain as much weight this bulk cycle, ending it at 176. I think I'm going to start a real gradual cut, just eating a few 3250 or 3000 calorie days during bulk weeks.

[Kevin Shaughnessy]

Friday October 19th

Bench Press
45x10
95x5
135x5
177.5x2x5
177.5x12

Front Squat
45x5
95x5
135x3
175x1
200x3x3

I'll probably start microloading at 210.

[Kevin Shaughnessy]

Saturday October 20th

Weighted Chin-Up
52.5x5x3

BB Shrug
205x5x12

DB Row
50x10

This set felt heavy enough to cause me to lose motivation to do 5 sets.

[Kevin Shaughnessy]

Sunday October 21st

Press
45x8
75x5
105x2x5
105x8

Bad day, probably yesterdays back work.

Squat
95x5
135x5
185x3
215x2
235x2x5
235x10

Easily the event I anticipate the least, but feel the best after finishing.

[Kevin Shaughnessy]

Wednesday October 24th

Bench Press
45x10
95x6
135x5
165x3
180x2x5
180x11

At this rate, in 7 weeks I'll be right back to where I started this LP. Fantastic.

Went to squat and the motivation is just not there. First set of 5 felt heavy as shit, and I just racked it after the 1st rep of the second set. I can't justify the pain in my mind right now. I'm frankly tired of training like I am, it was worth it when the weight was piling on easy but now that I'm trying to stay lean I think I'd prefer bodybuilding style training. What's the point of scratching and crawling your way to a 20 pound increase in a lift? It just seems like a lot of effort for a minimal pay off. I like moderate weight, high volume training the best, might as well do that. Plus I could really use some mass. So first thing I'm going to do is join a gym to get access to better equipment. I'm not sure if I should just finish cutting down to 10% or not. I really don't want to, it would take 20 weeks at a moderate deficit and that's another 20 weeks of not making any progress. Maybe I'll just continue my calorie cycling and hope a high volume of work will lean me out. I don't know.

[Kevin Shaughnessy]

Friday October 26th

Front Squat
45x5
95x5
135x3
185x2
205x7x3
185x5

Form started to break down on the 7th set so I dropped it a bit.

Leg Press
2 platesx5x20

Not really hard in the sense that I'm used to, but with 1 minutes rest my legs were pretty wobbly afterwards.

Hamstring Curls
75x2x10
65x2x10
45x10

Hard on the knees, have to be carefull trying to get in position, what with my long dancers legs.

Widowmaker Back Squat
135

Felt like ending with a touch of masochism.

Writing this down it doesn't seem like much but fuck are my legs dead. I could probably tack on an extra exercise next week, maybe smith machine lunges. Other than that I'll just be adding weight each week. Definitely a nice change of pace though.

[Kevin Shaughnessy]

Sunday October 28th

Weighted Chin-Up
55x5x3

Have to start greasing the groove again, granted I rested 3 minutes between sets but this was too hard.

Seated Machine Row
65?x5x10

Slow and controlled, feeling the squeeze at the end ROM. No room for ego when your training like this, at least when you're as weak as I am.

Seated Lat Pulldown
75?x3x12

Feel the burn.

T-Bar Row
45x1x20

Did I mention there's no room for ego here? I didn't like this though, defintely didn't make my muscles work much mainly due to cheating. Hard not too when I'm standing.

Seated Cable Row
105x1x8
75x2x8

I'm unnaturally weak on this one for some reason. I'll start doing it right after chins, maybe a bit more rest. All these sets were done with 1 minutes rest or less by the way.

DB Curl
20's3x12

Slow and controlled, weight felt light but when you're really going for a strong contraction, lots of TUT, and minimal rest, these baby weight can kick your ass.

Barbell Shrugs
215x2x12
205x12

Heavy, FML. Where did my shrug strength go?

DB Shrug
50's2x30

Little Barbell Curls
60x2x8
50x12

The pump after this was truly glorious. Wish I had a camera so I could share the beautiful visage of my stretched out 14 inch pythons.