04/11/25
Weight 246.7
Upper Body
Lat Pulldowns MAG Close Grip
100x10
145x10
190x5
235x5
265x3
295x7 PR Reps
295x6
Straight Arm Pulldown/Pullover
195x12
195x10
Face Pulls
150x15 PR Reps
165x10 PR
DB Lateral Raise
50x10
55x10
DB Front Raise Seated
40x8
Bicep Cable Curls
135x10
195x9 PR Reps
195x10 PR Reps
Plank 75 sec
Ab Crunch Machine
120x15
130x15
Treadmill 45min
Had a good session today. Boy I am exhausted from the heavy lifting. No pain no gain. Ok everyone have a good weekend and get Strong AF!!!
RoidRage69 Recomp Log Sponsored by PSL
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RoidRage69
- Posts: 324
- Joined: Mon Sep 18, 2023 3:09 pm
-
RoidRage69
- Posts: 324
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
04/14/25
Weight 245.4
Squat Day
Squats
45x10
135x5
225x3
315x1
405x1
455x1
495x1
Pause Squats
315x5x3
Leg Ext.
160x12
200x10
Seated Leg Curls
150x10x2
Roman Chair Leg Lifts
15x2
Today was a back off day kinda. Went 10 lbs lighter on my single squat and only did one set. Then went down 100 lbs on my pause squats for sets of 5 and went for speed. Trying to recover from the weeks of constant abuse. Hip is all jacked up but I think its finally getting better after doing some better stretching today at the gym. Feels much better after todays leg session than any ive had over the last 3 months so we will wait and see what happens. Might decide to go easy on deadlift day and go for speed over weight just to recover more. Ok everyone have a good week ahead and get Strong AF!!!
Weight 245.4
Squat Day
Squats
45x10
135x5
225x3
315x1
405x1
455x1
495x1
Pause Squats
315x5x3
Leg Ext.
160x12
200x10
Seated Leg Curls
150x10x2
Roman Chair Leg Lifts
15x2
Today was a back off day kinda. Went 10 lbs lighter on my single squat and only did one set. Then went down 100 lbs on my pause squats for sets of 5 and went for speed. Trying to recover from the weeks of constant abuse. Hip is all jacked up but I think its finally getting better after doing some better stretching today at the gym. Feels much better after todays leg session than any ive had over the last 3 months so we will wait and see what happens. Might decide to go easy on deadlift day and go for speed over weight just to recover more. Ok everyone have a good week ahead and get Strong AF!!!
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RoidRage69
- Posts: 324
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
04/17/25
Weight 244.8
Bench Day
Incline Bench
95x10
135x5
185x5
225x3
275x1
315x1
345x3x3 PR Reps
Close Grip Bench
345x2x2
DB Incline Tricep Ext. Mike O'hearn Style
55x13
60x8 PR
Pec Fly Machine
240x13 PR Reps
240x10
Rear Delt Machine
220x10x2 PR
Treadmill 37min
Had a really good bench session today. The most ive done on Incline bench was 350 for 1 rep back in late Dec on a 3 week taper. Today I did 3 sets of 3 with 345!!! I think if I did a 3 week taper I would easily get out 365 on incline but I dont want to get out of shape as it takes about a month to get back into shape with volume after tapering. Dont want to get behind. Need to keep volume high enough so I can do another 10 week peaking cycle for the meet in end of July. Got a few PR today. I will take PR's when ever I can while on cycle. Anything less is failure IMO. Whats the point of putting these toxic checmicals into our bodies if we are just going to be average? Ok everyone have a good finish to the week and get Strong AF!!!
Weight 244.8
Bench Day
Incline Bench
95x10
135x5
185x5
225x3
275x1
315x1
345x3x3 PR Reps
Close Grip Bench
345x2x2
DB Incline Tricep Ext. Mike O'hearn Style
55x13
60x8 PR
Pec Fly Machine
240x13 PR Reps
240x10
Rear Delt Machine
220x10x2 PR
Treadmill 37min
Had a really good bench session today. The most ive done on Incline bench was 350 for 1 rep back in late Dec on a 3 week taper. Today I did 3 sets of 3 with 345!!! I think if I did a 3 week taper I would easily get out 365 on incline but I dont want to get out of shape as it takes about a month to get back into shape with volume after tapering. Dont want to get behind. Need to keep volume high enough so I can do another 10 week peaking cycle for the meet in end of July. Got a few PR today. I will take PR's when ever I can while on cycle. Anything less is failure IMO. Whats the point of putting these toxic checmicals into our bodies if we are just going to be average? Ok everyone have a good finish to the week and get Strong AF!!!
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RoidRage69
- Posts: 324
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
04/18/25
Weight 246.5
Deadlift Day
Conventional Deadlift
135x10
225x5
315x5
405x1
495x1
585x1
655x0 Fail Got 4 inches off ground
Felt tired today so decided to just work up to a heavy single at 655 as I didnt feel like putting the body through any volume. The hip is still acting up and I feel heavy singles is much easier to do than working sets with 7% less weight. Decided to call it after deadlifts and will do the other exercises on Monday. Have to let the body heal up a little bit. Its been a rough 11 weeks on the body. Strength has shot up while holding weight steady. I expect my weight to start falling over the next few weeks as we transition into more of a bodybuilding style training program for 4-6 weeks. Ok everyone have a good Holiday Weekend and get Strong AF!!!
Weight 246.5
Deadlift Day
Conventional Deadlift
135x10
225x5
315x5
405x1
495x1
585x1
655x0 Fail Got 4 inches off ground
Felt tired today so decided to just work up to a heavy single at 655 as I didnt feel like putting the body through any volume. The hip is still acting up and I feel heavy singles is much easier to do than working sets with 7% less weight. Decided to call it after deadlifts and will do the other exercises on Monday. Have to let the body heal up a little bit. Its been a rough 11 weeks on the body. Strength has shot up while holding weight steady. I expect my weight to start falling over the next few weeks as we transition into more of a bodybuilding style training program for 4-6 weeks. Ok everyone have a good Holiday Weekend and get Strong AF!!!
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RoidRage69
- Posts: 324
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
04/21/25
Weight 243.6
Back/Biceps
Seated Cable Rows MAG Close Grip
100x15
145x10
190x5
235x5
295(Stack)x10x2
Straight Arm Pullover/Pulldown
195(Stack)x12
195(Stack)x10
Face Pulls
150x15
150x12
Cable Lat Pulldown MAG Close Grip
295(Stack)x5x2
Preacher Curl Plate Loaded
45x10
90x10
115x7 Dropset 70x4 45x4
Rotary Torso Ab Machine
100x10x2
Treadmill 46min
Had a good session today. Did cable rows for the first time in months. Did the stack for 2 sets of 10. Back is pumped bigtime right now. Felt really good. Also did the stack again on pulldowns and Pullovers. Body is changing at an alarming rate. Can see more veins in my other leg now and more in the one than before. Might take the clippers to the body and see how its changed. Ok everyone have a good week ahead and get Strong AF!!!
Weight 243.6
Back/Biceps
Seated Cable Rows MAG Close Grip
100x15
145x10
190x5
235x5
295(Stack)x10x2
Straight Arm Pullover/Pulldown
195(Stack)x12
195(Stack)x10
Face Pulls
150x15
150x12
Cable Lat Pulldown MAG Close Grip
295(Stack)x5x2
Preacher Curl Plate Loaded
45x10
90x10
115x7 Dropset 70x4 45x4
Rotary Torso Ab Machine
100x10x2
Treadmill 46min
Had a good session today. Did cable rows for the first time in months. Did the stack for 2 sets of 10. Back is pumped bigtime right now. Felt really good. Also did the stack again on pulldowns and Pullovers. Body is changing at an alarming rate. Can see more veins in my other leg now and more in the one than before. Might take the clippers to the body and see how its changed. Ok everyone have a good week ahead and get Strong AF!!!
-
RoidRage69
- Posts: 324
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
04/22/25
Weight 243.1
Squat Day
45x10
135x5
225x3
315x1
405x1
455x1
495x1
515x1 PR
Pause Squats
405x5x2 PR Reps
Treadmill 20min
Had a good session today. Finally hit a PR on squats with a single at 515 in sleeves. Not bad considering my back is thrashed from yesterdays back session. If I was fresh I think another 20 lbs in the tank. Ok everyone have a good week ahead and get Strong AF!!!
Weight 243.1
Squat Day
45x10
135x5
225x3
315x1
405x1
455x1
495x1
515x1 PR
Pause Squats
405x5x2 PR Reps
Treadmill 20min
Had a good session today. Finally hit a PR on squats with a single at 515 in sleeves. Not bad considering my back is thrashed from yesterdays back session. If I was fresh I think another 20 lbs in the tank. Ok everyone have a good week ahead and get Strong AF!!!
-
RoidRage69
- Posts: 324
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
04/25/25
Weight 243.6
Bench Day
Flat Bench Medium Grip
95x10
135x5
185x5
225x3
275x1
315x1
365x1
385x1
Seated Dip Machine Plate Loaded
360x12 PR Reps
360x11
Cable Crossover Fly
40x20
40x15
Skull Crushers EZ-Curl Bar
100x10
130x8x2
Treadmill 35min
Was an ok session today. This is probably the last week of heavy stuff for the next month. Ok everyone have a good weekend and get Strong AF!!!
Weight 243.6
Bench Day
Flat Bench Medium Grip
95x10
135x5
185x5
225x3
275x1
315x1
365x1
385x1
Seated Dip Machine Plate Loaded
360x12 PR Reps
360x11
Cable Crossover Fly
40x20
40x15
Skull Crushers EZ-Curl Bar
100x10
130x8x2
Treadmill 35min
Was an ok session today. This is probably the last week of heavy stuff for the next month. Ok everyone have a good weekend and get Strong AF!!!
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RoidRage69
- Posts: 324
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
05/01/25
Weight 240.6
Squat Day
Squats
135x5
225x5
315x3
405x1
495x1
495x1
Pause Squats
405x5
405x5
405x5
Seated Leg Curls
115x12
130x12
155x10
Leg Ext.
125x15
150x15
Treadmill 20min
Ok this is the last day of heavy singles until June. Going to take it easy and train more like a bodybuilder the next month to give the body a well deserved break. Ok everyone have a nice finish to the week. Get Strong AF!!!
Weight 240.6
Squat Day
Squats
135x5
225x5
315x3
405x1
495x1
495x1
Pause Squats
405x5
405x5
405x5
Seated Leg Curls
115x12
130x12
155x10
Leg Ext.
125x15
150x15
Treadmill 20min
Ok this is the last day of heavy singles until June. Going to take it easy and train more like a bodybuilder the next month to give the body a well deserved break. Ok everyone have a nice finish to the week. Get Strong AF!!!
-
RoidRage69
- Posts: 324
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
05/02/25
Weight 242.0
Chest/Tri's
Incline Bench
45x20
95x10
135x5
185x3
225x3
275x2
295x6
295x7
295x6
Converging Chest Press Precor
200x10x2
200x8
Plate Loaded Seated Dip
270x15x3
Seated Cable Fly FM
80x12
80x10
Tricep Ext Machine FM
155x15
155x12x2
Rested much less between sets today and lifted much lighter. Will be giving this a go for the next month to heal up from the heavy singles over the last couple months. Still eating in deficit and lowered all doses considerably. Should loose about 10 lbs in the month ahead before starting up on a intense peaking cycle to compete on July 21st. Ok everyone enjoy the weekend and get Strong AF!!!
Weight 242.0
Chest/Tri's
Incline Bench
45x20
95x10
135x5
185x3
225x3
275x2
295x6
295x7
295x6
Converging Chest Press Precor
200x10x2
200x8
Plate Loaded Seated Dip
270x15x3
Seated Cable Fly FM
80x12
80x10
Tricep Ext Machine FM
155x15
155x12x2
Rested much less between sets today and lifted much lighter. Will be giving this a go for the next month to heal up from the heavy singles over the last couple months. Still eating in deficit and lowered all doses considerably. Should loose about 10 lbs in the month ahead before starting up on a intense peaking cycle to compete on July 21st. Ok everyone enjoy the weekend and get Strong AF!!!
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RoidRage69
- Posts: 324
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
05/03/25
Weight 243.3
Deadlift/Back
Pause Conventional Deadlifts
135x10
225x5
315x3
405x1
455x5x3
Bent-over Barbell Rows
315x8x3
Barbell Shrugs
405x10x3
Lat Pull-downs MAG Close Grip
230x10x2
230x8
Straight Arm Pullover
165x12
150x12
150x10
Face Pulls
110x15x3
Ab Crunch Machine FM
70x10x2
Had a decent day today. Lowered weights on everything and concentrated on speed for deadlifts with the pause in place. Nice and explosive half sec reps after the pause. This should really strengthen the lower back and get it ready for next month for the peaking cycle IMO. Will also increase strength as speed is half the equation. Will hopefully be able to increase paused speed deads 10 lbs each week until we start the peaking cycle in June. Will most likely do the same with squats and just do pause deads, pause squats, and pause incline benches for the main compound lifts. We will also be adding in close grip bench on arm/delt day and RDL on squat day. Hopefully I can recover each week on half the PED dosages and calorie deficit. OK everyone have a good weekend and get Strong AF!!!
Weight 243.3
Deadlift/Back
Pause Conventional Deadlifts
135x10
225x5
315x3
405x1
455x5x3
Bent-over Barbell Rows
315x8x3
Barbell Shrugs
405x10x3
Lat Pull-downs MAG Close Grip
230x10x2
230x8
Straight Arm Pullover
165x12
150x12
150x10
Face Pulls
110x15x3
Ab Crunch Machine FM
70x10x2
Had a decent day today. Lowered weights on everything and concentrated on speed for deadlifts with the pause in place. Nice and explosive half sec reps after the pause. This should really strengthen the lower back and get it ready for next month for the peaking cycle IMO. Will also increase strength as speed is half the equation. Will hopefully be able to increase paused speed deads 10 lbs each week until we start the peaking cycle in June. Will most likely do the same with squats and just do pause deads, pause squats, and pause incline benches for the main compound lifts. We will also be adding in close grip bench on arm/delt day and RDL on squat day. Hopefully I can recover each week on half the PED dosages and calorie deficit. OK everyone have a good weekend and get Strong AF!!!