Chicken leg’s lifting Diary

[ChickenLegs]

Morning BW: 175, cut is showing

Strength is feeling lower since I’m cutting, but it’s all good. My biceps are insanely sore, wondering if the higher volume is the reason

Chesticles & tri’s

DB incline
80x13 RIR 1-2
90 x 9 RIR 0
80x 9. RIR 0

Incline smith
165x10
135x 10
115x 12

Tri ext mid cables
110x17
130x12
77x14 diff attachment 77x8

Single arm cable pushdowns
3x10-16

Lateral raises
4x16-20
20’s
30’s
30’s
25’s

 

[ChickenLegs]

Didn’t track last couple days, was working out with friends so I wasn’t on my phone

Chest

Db incline
80x14 give or take a couple, hard to count
90x 10

Flys
121x14
121x9 drop 99x5
99x14
99x12

Smith incline - I swear these are harder on smith than BB, but the benches at my gym are complete horseshit so here we are
135x8
135x7
115x13
115x9

Tri ext
121x16
3x140x12-16

 

[ChickenLegs]

Saw in someone’s thread here that their split looked like:

Chest / biceps
Back
Legs
Shoulders / tri’s

Thought that seemed interesting and thought I’d give it a try

Here’s back:

Lat pulldown
155x12
191x9.5
191x7 drop to 155x4
173x10 drop to 137x6

Chest supported row - hadn’t done these in awhile - probably should’ve been heavier first few
1.15pps x 12
1.25pps x 16 w short rest
1.40pps x 16
2.30pps x5 drop to 1.40x6

Cable Pullovers
88x10
77x10
77x10-12
77x 10-12

Single arm cable rows
88x ~16 3 sets

 

[ChickenLegs]

Today is the second day of my try at this split, I’m doing chest / biceps today

Side note: anyone that drops their DB’s to the ground from the peak of a bench is a fucking retard, just saw some dipshit at my gym that’s at least 30 almost crush a poor girl’s foot with 90’s that he got a solid rep and a half with

Incline DB
80x12
100x6
85x10

Flat press machine
185x12
185x11 drop to 160x5
16013
160x12

Cable flys - each set felt kinda weird, like the weight didn’t matter
121x12
99x14
121x12
99x13

Hammer curl
40x16
50x 9 drop to 40x5
50x7 drop to 40x5

Preacher curl machine
99x8
88x 8
77x10

 

[Yano]

Today is the second day of my try at this split, I’m doing chest / biceps today

Side note: anyone that drops their DB’s to the ground from the peak of a bench is a fucking retard, just saw some dipshit at my gym that’s at least 30 almost crush a poor girl’s foot with 90’s that he got a solid rep and a half with

Incline DB
80x12
100x6
85x10

Flat press machine
185x12
185x11 drop to 160x5
16013
160x12

Cable flys - each set felt kinda weird, like the weight didn’t matter
121x12
99x14
121x12
99x13

Hammer curl
40x16
50x 9 drop to 40x5
50x7 drop to 40x5

Preacher curl machine
99x8
88x 8
77x10

Fuck yah that would of crushed some shit , i dropped a 35# plate on my foot n crushed a big toe , looked like a smashed orange.

90# would of fucked her foot all up.

 

[ChickenLegs]

Morning BW: 174

Cut is showing for sure

Legs

Hacks WU w/ 1.25 & 3.25
4.25 x 10
5 x 9

Split squats DB - first time doing these in years
70x14 each side

These fucked up my stomach so bad I had to sit down for like 10 minutes before the vomiting sensation went away

Calf raises 4x16-20

Leg ext 3x12-20

 

[JeffGoldblumLips]

just saw some dipshit at my gym that’s at least 30 almost crush a poor girl’s foot with 90’s that he got a solid rep and a half with

Yea that shit pissed me off too, especially when it's clear they had no business even trying that weight.

 

[ChickenLegs]

This is the last day of the new split I’m trying, I’ve liked it so far. However having a whole day for shoulders / triceps is odd, so if y’all have any changes you’d make. Let me know and I’ll give it a shot

Disclaimer: most of my weight for shoulder stuff is going to be bitch weight, still recovering from a shoulder injury from a few months ago and I’m just playing it safe

Shoulders / tri’s

Db shoulder press - first time doing these since bad injury
60x14
70x10
70x8

Tricep extension
121x17
140x16
150x15
170x8 drop 150x4

DB Lateral raises
25x17
30x19 - did a few pauses
30x15
30x14

Rear delt flies
55 / 66 for 12-16 4 sets

Cable cross body
77x16
88x10
88x8

 

[ChickenLegs]

Forgot to press the post reply button after my workout lol, anyways it was just back. Here’s today.



Incline DB
80x13
90x9
90x 7 - honestly just didn’t feel like walking the DB’s back to get more so stuck with this weight

incline smith machine
135x10 2s negative
135x11
135x 11

Cable flys - each set felt kinda weird, like the weight didn’t matter
121x12
99x14
121x12
99x13 - wanted to do these but the machine was taken the entire time I was there

Hammer curl
40x12
50x 9 drop to 40x5
50x7 drop to 40x5

Preacher curl machine
99x8
88x 9
77x8

 

[ChickenLegs]

Haven’t been posting consistently as I’m still taking care of someone that got surgery:

Morning BW: 175


Legs:
Hacks:
5p x 9
6p x 5

Leg ext
260x16
260x14
260x11

Leg pec dec ( the woman machine)
88x14
110x10
110x10
88x10

Leg press
4pps x 14
Same thing

 

[ChickenLegs]

Back n bi’s - did a traditional push day with a friend couple days back so not on the new split for this workout

Lat pull-down
191x12
209x8 drop 173 x 5
191x 7 drop 150 x 5

Gold row single arm
2.35x 7 drop to 2 x 7
2.10 x 8
1.35 x 12

Pullovers
99x12
77x12 swapped to a long rope attachment instead of straight bar
66x12

Upper back row
Did one set with a plate each side, didn’t like the machine, gonna swap out next time

Seated Bicep curls
40x12 - felt a weird tweak so I switched to hammer curls here
40x10
40x10
40x9

Didn’t do anymore biceps since I had that tweak

 

[ChickenLegs]

Was watching some Mike isratel vids earlier and I tried one of his leg days today, I liked the hamstring first approach as I always slack on hams because I’m braindead after hitting quads so hard. I did swap out his smith squat for hack squat because I don’t like the setup of the smiths at my gym, they’re kinda shitty. I also added some calf raises at the end

Here it is

Leg curls 5x10-20
99x16
110x9 - too heavy
99x12
88x7 drop to 77x5
66x15

Leg press 3x10-20
5pps x 16
6pps x 10
5pps x 8

Hack squat 3x5-10
3.25 x 9
3.25 x 9
4.05 x 5

Holy fuck those were so hard, was battling nausea the entire time, pushed through though so that’s a win for me. Next time I think I am going to try to go lighter on the first 2 movements and then heavier on the hacks

Calf raises 5x10-20
1.25 x 16
1.25 x 10-14 for the rest

 

[ChickenLegs]

I’m on day 2 of a mini-cut. Shooting to get to about 11-13% bf before starting my next bulk when I’ll introduce my 2nd cycle. Hoping the minicut doesn’t take more than 4 weeks but we’ll see, I’m shootings to lose about 1% per week or so. It’s my first time doing a mini cut instead of a normal cut, I’m taking in 2k a day, my maintenance is around 2700. I’m also doing 20-30m of cardio of some sort 5x a week (mainly incline treadmill or stationary bike)

Currently trying to figure out how I want to handle the cycle and I’ve been watching some RP videos where Mike talks some on this type of shit. I’ll be putting some more info in here about it soon when I get a better idea of what it’ll look like to get yalls opinion. I’m cutting the volume a bit after I read some about lowering volume for mini cuts to be more sensitive to it for bulks, I’m going to lower mine a bit to see how that affects me as well



Anyways, here’s todays back day
Pull-down machine
230x13
240x11
230x8

Smith Barbell rows - gotta swap these out, my smith machine doesn’t go low enough it was a weird angle
135x12
155x9
135x11

DB Seated supinated curls
40x11
40x 8 drop 35x2
35x6

Cable Hammer curls
99x11
99x 11
88x 12

Barbell shrugs
225x11 - too heavy
185x9

 

[ChickenLegs]

Day 3 of the mini-cut
Morning weight: 175.8
If when I average out my weight at the 7 day mark I’ve lost >2 pounds I’ll increase my cals by 100 or 200. Got an automatic blood pressure thing today, figures that would be good to track. Came back as 127/82, I think that’s good.

I’m currently not taking anything for BP regulation, is there anything you guys would recommend? I know it’s not at a point where I should be scrambling to make it better but if there’s something that would just generally help (superfood or whatever) I’m open to anything.

Here’s todays push day:
Smith incline press
165x13
175x5 drop 155x2

Lateral raises
25’s x 8 - shoulder felt a bit off
20’s x 18? I lost count
20’s x 15

Tricep ext
121x17
154x12
132x10

Cable flys
131x14
120x12

Did cable lateral raises for a couple sets but stopped since my shoulder started bugging me, switched to my last tricep thing and I could feel it on that too so I just stopped there and went to cardio. I’m hoping all these random small injuries will go away while I’m doing the more low volume shit

 

[ChickenLegs]

Mornin BW: 175.6
Slept like 9 hours last night so I should be very rested but I have felt tired all day,

Legs
Leg press - usually I am able to go a lot heavier, this was disappointing
6pps x 13
6pps x 8

Leg ext
275x16
290x15
290 -> 250 -> 180 drop

Leg curls
99x12
88x10

Calf raises
2p x 14
2p x 11
2p x 12

 

[ChickenLegs]

Today was my test day but I’m still gonna update because there was an odd change in my weight, yesterday I still ate 2k cals but a lot of them more less dense foods so I felt more full. Today I weighed in at 178.4, 3lb heavier. I need to rewatch a video on weight fluctuation and glycogen so I can better understand why this happened but still just wanted to report that.

I’ve also felt like I’ve had almost glassy joints the last 3-5 months. Small shit causing issues for no reason, I’m 23 so that shouldn’t be an issue as I don’t do anything that would cause that besides lifting, where I always am a form freak. I’m hoping that gets better too

That’s all folks

 

[BigBaldBeardGuy]

Today was my test day but I’m still gonna update because there was an odd change in my weight, yesterday I still ate 2k cals but a lot of them more less dense foods so I felt more full. Today I weighed in at 178.4, 3lb heavier. I need to rewatch a video on weight fluctuation and glycogen so I can better understand why this happened but still just wanted to report that.

I’ve also felt like I’ve had almost glassy joints the last 3-5 months. Small shit causing issues for no reason, I’m 23 so that shouldn’t be an issue as I don’t do anything that would cause that besides lifting, where I always am a form freak. I’m hoping that gets better too

That’s all folks

Which joints? There’s always minor things that breakdown in form. It could also be exercise selection. For example, my elbows take a beating when I do certain Tricep movements.

 

[ChickenLegs]

Which joints? There’s always minor things that breakdown in form. It could also be exercise selection. For example, my elbows take a beating when I do certain Tricep movements.

For me it’s both of my shoulders, and my left knee. And yeah I agree there are definitely some breakdowns in form, but for the most part I’m pretty cautious with form and I do my best to have that at 100% all the time. For shoulders I’ve tried swapping out just about everything, I don’t do any isolated front delt work anymore, and for laterals I do either db side raises or a machine side raise, both of which feel okay while I’m doing it but hurt after. For my knee lately it has just been popping with little bursts of pain when it happens. I use knee sleeves for any quad movement and besides that I just do cardio (incline walking) for my knee, can’t think of what else would be causing that.

For shoulder I could see that being chest movements as well but I’ve tried all the machines at my gym, every smith, DB, and Barbell variation and I mainly do DB’s now as those feel the best but I’m always open to trying something new. Funny you mention triceps, I had to stop doing above the head tricep movements a couple years ago because that would obliterate my elbows

 

[BigBaldBeardGuy]

For me it’s both of my shoulders, and my left knee. And yeah I agree there are definitely some breakdowns in form, but for the most part I’m pretty cautious with form and I do my best to have that at 100% all the time. For shoulders I’ve tried swapping out just about everything, I don’t do any isolated front delt work anymore, and for laterals I do either db side raises or a machine side raise, both of which feel okay while I’m doing it but hurt after. For my knee lately it has just been popping with little bursts of pain when it happens. I use knee sleeves for any quad movement and besides that I just do cardio (incline walking) for my knee, can’t think of what else would be causing that.

For shoulder I could see that being chest movements as well but I’ve tried all the machines at my gym, every smith, DB, and Barbell variation and I mainly do DB’s now as those feel the best but I’m always open to trying something new. Funny you mention triceps, I had to stop doing above the head tricep movements a couple years ago because that would obliterate my elbows

Shoulders hurting from chest movements are common. We think of it as "working our chest muscles" but the upper back needs to be very active in these movements too, or else the shoulder gets too much tension. For bench work, whether barbell or dumbell, you should be setup on your traps while dragging your scapula downward. Both should be tense. It's going to feel uncomfortable but it's the better position to set up in to take pressure off of the shoulder. Keep your elbows tucked as opposed to flaring out from the body. And pay attention to internal rotation of the shoulder. With a barbell, that's imagining stretching the barbell outward. You can't do that with dumbells, but resist the urge to clang them together at the top of the rep. They should go straight up.

For triceps, you don't need to do less than a 45-degree angle with your elbow. So on push-downs, keep your elbow back, and press down from the position of your forearms being perpindicular with your body. On the overhead work keep your elbows closer together and don't go past the midway point.

It's difficult to troubleshoot what you are doing on these, but have a buddy video it for you so that you can watch it yourself latter. Just a form check not for the instagram. LOL. That's the best way to check form.

 

[ChickenLegs]

Shoulders hurting from chest movements are common. We think of it as "working our chest muscles" but the upper back needs to be very active in these movements too, or else the shoulder gets too much tension. For bench work, whether barbell or dumbell, you should be setup on your traps while dragging your scapula downward. Both should be tense. It's going to feel uncomfortable but it's the better position to set up in to take pressure off of the shoulder. Keep your elbows tucked as opposed to flaring out from the body. And pay attention to internal rotation of the shoulder. With a barbell, that's imagining stretching the barbell outward. You can't do that with dumbells, but resist the urge to clang them together at the top of the rep. They should go straight up.

For triceps, you don't need to do less than a 45-degree angle with your elbow. So on push-downs, keep your elbow back, and press down from the position of your forearms being perpindicular with your body. On the overhead work keep your elbows closer together and don't go past the midway point.

It's difficult to troubleshoot what you are doing on these, but have a buddy video it for you so that you can watch it yourself latter. Just a form check not for the instagram. LOL. That's the best way to check form.

That’s good info, I keep those ques in mind when doing chest work, but a reminder never hurts. I’ll check myself with a video next time I hit chest to make sure it’s in line with what you’re saying. I’ll keep the tricep ques in mind too, I may try to work back in some overhead extensions here in the next few weeks if they’re feeling good too.

I appreciate the help and tips