Powerbuilding madness with AJ ;)

[ajdonutz]

Got 405 back up on bench yesterday. It was only a 5 week set back straining my pec so I'm happy with that. I've switched my routine around a bit this week. Yesterday was chest/tris. Today I hit quads/calves.

Weight 240

Squat
455x2
495x1
405x2( ass to ground)
315x5(ass to ground without wraps)
Really focused on quads and on slow contractions today

Leg press
585x10
585x10
585x10

Leg extension
150x15
150x12
150x12

Seated calf raise
180x12
135x20


My quad pump was ridiculous. Felt pretty amazing.

 

[ajdonutz]

I'll give you guys an update, haven't updated in a bit. I'm at 235 lbs and seem to be holding, still taking in 3600 cals, 330ish grams protein, 300ish grams carbs, dropping fat fast, tightening up and looking leaner day by day. Started at 253, do down 18 lbs in the past 5ish weeks while eating 3600 cals 5 days per week and having around 3k cal cheat meals twice per week (had 3 last week...). So all in all not too bad. Training for this week has been as follows:

Monday was chest, last week I had slightly tweaked front delt from coming down too high on my chest on my last set, so I didn't go heavy or to failure this week on flat.

Flat bench(I was back up to 405-410 last week, so not going that high this week due to slight injury)
225x20
275x8
315x5
365x1
315x5

Incline bench
225x11
225x9
245x5
Drop set 255-235-185-135 (don't remember reps)

Decline bench
315x4
335x1
315x4
245x9

Cable standing flyes
50x12
60x10
50x12
50x10



Tuesday was legs (was real sick, missed work this morning, but had a session planned at a buddies custom gym and didn't want to leave him partner less, and he had a lack of equipment, but he had the basics so goood to go)

Squats to parallel
425x3
455x2
405x2 (had the catch chains too high and kept hitting, stopped due to imbalance)
405x5

Ass to ground squats no wraps, slow with pause
315x5
225x8

Safety bar barbell calf raise off 2 plates
225x12
225x10
225x8

Spent after that, recovery has been shit due to stomach bug, hams still sore today.




Wednesday
Delts traps

Smith seated OHP (front delt slight irritation but much better)
275x2
295x1
245x7

Both arm side dumbbell raises
50x12
50x12
50x12

Bent over rear delt db raise
45x12
45x12
45x12

Smith shrugs
365x10
405x6

Db shrugs
130x8
130x8

Both arm side db raise burnout
35x20



Today's workout was back, I have decided that I cannot continue doing squats and dead lifts both, especially while dropping weight, back and hams have been tight and friend constantly... so deads are out for now.

Back today

Kroc dumbbell rows (been over a year since I've done them this way)
120x8
120x8
120x7

Seated cable row shoulder width hammer grip
210x12
225x8
210x10

Wide lat pulldowns
225x8
240x5
210x10

Neutral pull ups
6
6
7


Solid workouts this week for the most part considering how I felt starting Monday night. Tomorrow is bis and tris.

 

[ajdonutz]

Still staying same diet, had gained a little back Friday, up to 236.5, I have a nice little recomp going right now. Had an excellent arm day Friday, hell of a pump.

Close grip bench press
225x19
275x7
245x12

Barbell curls
115x12
115x10
115x9

Skull crushers
115x15
115x15
115x15

Dumbbell curls
45x8
40x9
40x9

Full extension rope push downs (had never done these. Loved em)
80x20
60x20
60x20

Concentration dumbbell curls
35x11
35x9
25x15

 

[IronSoul]

Good work bro, was surprised to see the change up. How did the higher reps feel? I love them

 

[ajdonutz]

Good work bro, was surprised to see the change up. How did the higher reps feel? I love them

Yeah definitely felt good, I enjoy higher reps on occasion, the pump is much more intense and skin feels like tearing. I rarely go over 10-12 but 2
15-20 is fun every now and then

 

[IronSoul]

Yeah definitely felt good, I enjoy higher reps on occasion, the pump is much more intense and skin feels like tearing. I rarely go over 10-12 but 2
15-20 is fun every now and then

Haha in right there with you bro. That pump is intense!

 

[woodswise]

Damn AJ you must be pretty lean (I bet below 10% bf?) to be losing fat on 3600kcals at your bodyweight! I am the same bodyweight and am dieting on 2400 to 2600kcals per day. But I am at 18.5% bf.

 

[ajdonutz]

Damn AJ you must be pretty lean (I bet below 10% bf?) to be losing fat on 3600kcals at your bodyweight! I am the same bodyweight and am dieting on 2400 to 2600kcals per day. But I am at 18.5% bf.

I'm not quite below 10% yet my man, I have a pretty small bone structure and am only 5' 9.5", so I hold quite a bit of muscle at my weight. My metabolism has become pretty ridiculous over the years I've been actually bodybuilding, its annoying when im trying to gain weight haha. Right now I have 5 abs visible in the morning, 4 stay all day, I haven't measure but I'd say I'm around a legit 12-13% at the moment. I could probably get a 9% reading on calipers though lol

 

[ajdonutz]

Today's workout was chest. Woke up looking leaner than I have so far this cut after having 2 cheats over the weekend. Weight is 233, meals were pretty spaced from last night to this morning to the gym so id say I'll weigh a bit heavier tomorrow or the next day.

Shoulder is back to feeling better, close to 100%, bench strength has suffered some from it, but I should have it back pretty quick.

Flat bench
365x2
375x1
385x1 (missed this, had help on the rep)
315x5
315x5

Incline bench
245x6
275x3
245x6
225x8

Decline bench
315x5
345x2
295x6
225x17 (burnout)

Standing cable flyes
*50x12
50x12
40x15

Intense pump today, other than strength still being down felt great.

 

[IronSoul]

Good work as always AJ. I haven't hit all three benches together in a while. I may cut back on volume one day and try it out again. I had great gains when I was younger doin that

 

[ajdonutz]

Good work as always AJ. I haven't hit all three benches together in a while. I may cut back on volume one day and try it out again. I had great gains when I was younger doin that

Thanks IS. I always try to hit every angle on chest in one form or another. When I'm 100% and nor injured I can go real heavy on all 3 just fine. Can usually top out flat bench at 405-415, still hit incline topped at 295-315, and go to decline and damn near hit my flat bench workout again on decline. I'm still a little off right now, but still hitting it as hard as allowed

 

[IronSoul]

Thanks IS. I always try to hit every angle on chest in one form or another. When I'm 100% and nor injured I can go real heavy on all 3 just fine. Can usually top out flat bench at 405-415, still hit incline topped at 295-315, and go to decline and damn near hit my flat bench workout again on decline. I'm still a little off right now, but still hitting it as hard as allowed

Wow that's impressive bro! My triceps usually fatigue before my chest when I do that, but I also need to drop volume a bit and i prob wouldn't fatigue as much. I'd love to get my flat to 405, moat I've ever reached in 385