Shoulder on the New Protocol

With my doubleteam of Biotest Suppies I got a lot done and don’t feel like it at all. Honestly, I feel like I could have just kept going all night.

military press: worked up to 205×2.5

HS shoulder press: worked up to two plates x 3 and two pates + 10 x 3 for lots of sets

barbell curls: worked up to 135×3 x lots of sets

HS bicep machine: worked up to two plates + quarter x3 for lots of sets and then some rep work

tricep dip machine: I don’t know how much weight I had on, but it was a lot. Something like two plates, 35 and quarter or thereabouts for lots of sets of 5

midrange pushup: bw x 30

lateral raise: 10’s x 15, 25’s x 10

Sun God: bw x 50 reps!

narrow barbell concentratin’ curl: 45 x 10 65 x 10

I think that’s it. Whatever.

Oh, and I did 20 minutes of cardio this morning.

Shoulder on the New Protocol

Strength Finally Tanking

This is the first workout in this cutting cycle where I felt weak. I couldn’t get my shit together and all my pulls were weak and in bad position. I need to pull more warmups, especially if my waist circumference is going to be changing between pulling sessions.

Anyway, I did 20 minutes of moderate cardio on the elliptical, as I’ve done every day for the last week.

conventional deadlift: 315×1, 405×1, 455×1, 495×1, 535xstaple – got too forward and then too far back, or something.

rack pull, reverse band, just above knee: 315×10, 365×10, 405×10, 455×10

GHR: worked down to decline on lowest box: bw x 3 x 5

vectorized pull apart: lots with green bands. This is a simple little variety I “invented”.

neck work: one set of 30 reps to the sides and front with a green band and then one set of 30 to the back with 50 pounds

I really thought my strength would be better because I actually had a solid meal and some carbs today.

Conor’s Solid Food Indulgence

Most of a large garlic butter marinated chicken breast

one can of great northern beans, liquid reduced in a stove pot then mashed up like potatos

one small can of green beans

about half a pound of frozen baby broccoli florets

salt and garlic salt to taste

This meal had about 35-45 grams of carbs and probably 30 grams of fiber. That’s a lot of fiber and I expect it to pay off later in the head.

Strength Finally Tanking

Benching, Cutting, Whatnot

My weight cutting has been pretty bearable until today. Last night was the first night of no carbsĀ  and I started to feel awful by 7pm. This morning I was pretty good until I actually tried to do some cardio. I got 20 minutes done but I literally felt like the walking dead. A 15 miles hump would not have been as unpleasant. I felt so bad I came home and just sat in the living room until I worked up the motivation to lay down and take a nap. But I got it the fuck done, and that’s all that counts.

Tonight I trained and finally got some carbs in me so I felt pretty good. When I wind up taking two-three days off weights and don’t get any carbs, this is going to become brutal.

bench: 45×3, 95 x3, 135 x 3, 185 x 1, 225 x 1, 275 x 1, 315 x 1, 335 x 4

two-board: 365 x 1

Metal Pro Viking size 52 bench to three board: 405 x1, 455 x1, 495 x 1

reverse band, tons of contrast- more than normal: 365×1, 405 x 6, 455 x 6 or 7

dips: bw x 20,13 superset with:

reverse grip curl: 65 x 20, 20

thors hammer with ez bar

ps crunch: bw x 25 I did these with a particular technique; when I got to the top I exhaled and then refilled and brace my abdomen on every rep. That made it a lot harder.

random band flies for pecs: 2 x 20

Benching, Cutting, Whatnot

Weight Cutting Updates

I’ve been slacking off on posting but rest assured I’ve been training. I;ve been cutting weight and feel pretty shitty pretty much all the time now. I’m actually dropping weight too fast, so I’m adding in more fat calories, primarily from coconut oil and olive oil. I don’t want to spill the beans on my weight. I may update it a little later or I might just post pics when I’m done. I do what I want.


AM – ran a mile on the treadmill. It was slow and felt realllll bad.

conventional deadlift: worked up to 525 x 5 which is not a PR but given how little I’m eating I’ll take it.

rack pull from knee, no belt: 315 x 10, 365 x 10 These are very hard since they’re right at my sticking point where my gut doesn’t give me any tightness.

wide grip Kyle pullups: worked up to BW + 50 x 8 x 3

I did a couple GHR’s and maybe some pushups, I don’t remember. I did three 60 second front planks.

Random pull-aparts that made my rear delts hurt.


AM – did 30 minutes of cardio on the elliptical at ~150 bpm

military press: worked up to 205 x 3 and 185 x 5. My warmups flew up but I felt weak with heavier weights.

leg press should press: 45 + 25 per side x 3 x 6

top 2/3 lateral raise in scap plane: 30 x 10, 25 x 10 superset with:

sungods, 4-ct: bw x 2 x 25

strictish barbell curl: did 8 sets of triples with 135 working down to 115

preacher curl: 75 x 10, 85 x 10

incline hammer curl: 40 x 10, 30 x 10

dips: bw x 2 x 12

overhead extensions: 100 x 2 x 15

Weight Cutting Updates

Lots of Updates

I trained last week. Wound up hitting PR’s of 565 x 3 x 1 on the deadlift, 335×10 on the back squat and 385 x 1 on the bench.

Today I tried to deadlift after walk/running 5 miles this morning and I really wasn’t feeling it. So I worked up to 515 for a single and did a few sets of weighted wide-grip chins (bw + 35 x 5) and some GHR’s. Guess I’m going to deload on the weights and adjust a little next week.

Lots of Updates