Cut Meso 1 - 20240818

Workout Journal

Continued here: https://1drv.ms/x/c/d10c1ba8abcd9728/Eb6zlqT5M8xIr8V_S9-ePIgBolzOYuK1cyUWiNw_TeIlvQ

Deload Day 2

Index	Location	Exercises	Warmup Sets	Working Sets	Per Set Notes	Target RIR	Perceived RIR	Feel
1	Anytime Fitness, Kirti Nagar	Incline DB Press	15 kg x 7, 20 kg x 5, 25 kg x 5	25 kg x 5, 25 kg x 4
2		Incline DB Row	20 kg x 6	20 kg x 6, 20 kg x 5
3		Incline DB Lateral Raise		5 kg x 8, 5 kg x 8, 5 kg x 8
4		Lying DB Curl		10 kg x 5, 10 kg x 4, 10 kg x 4
5		Lying DB Extension		7.5 kg x 8, 7.5 kg x 7, 7.5 kg x 6
6		Hanging Leg Raise		Bodyweight x 5, Bodyweight x 4

Deload Day 1

Index	Location	Exercises	Warmup Sets	Working Sets	Per Set Notes	Target RIR	Perceived RIR	Feel
1	Anytime Fitness, Kirti Nagar	Barbell RDL		62.5 kg x 5, 62.5 kg x 5
2		Sumo Deadlift		62.5 kg x 5, 62.5 kg x 5
3		Machine Squat
4		Leg Press Calf Raise

Week 5 - 2024-09-16 Monday

Day 4

Index	Location	Exercises	Warmup Sets	Working Sets	Per Set Notes	Target RIR	Perceived RIR	Feel
1	Anytime Fitness, Kirti Nagar	EZ Bar Preacher Curl	20 kg x 6	20 kg x 20, 20 kg x 16, 20 kg x 10		2	2, 1, 0	5
2		EZ Bar Overhead Extension	15 kg x 6	15 kg x 24, 15 kg x 21, 15 kg x 17		2	2, 1, 1	5
3		Cable Raise		5 kg x 25, 5 kg x 17, 5 kg x 14		2	2, 1, 0
4		Machine Chest Press		54 kg x 15, 54 kg x 11, 54 kg x 10		2	2, 1, 2
5		Machine Row		41 kg x 14, 41 kg x 10, 41 kg x 9		2	2, 2, 2
6		Leg Press Calf Raise		50 kg x 21, 50 kg x 16		2	1

Day 3

Index	Location	Exercises	Warmup Sets	Working Sets	Per Set Notes	Target RIR	Perceived RIR	Feel
1	Anytime Fitness, Kirti Nagar	Barbell RDL	Bar x 7, 40 kg x 4, 60 kg x 2	62.5 kg x 10, 62.5 kg x 9		2	2, 1
2		Sumo Deadlift	Bar x 6, 40 kg x 4, 60 kg x 2	62.5 kg x 9, 62.5 kg x 9		2	2, 1
3		Sissy Squat		Bodyweight x 15, Bodyweight x 11, Bodyweight x 8		2	3, 3, 4

Day 2

Index	Location	Exercises	Warmup Sets	Working Sets	Per Set Notes	Target RIR	Perceived RIR	Feel
1	Anytime Fitness, Kirti Nagar	Incline DB Press		25 kg x 11, 20 kg x 12, 20 kg x 8		2	1, 1, 2	5
2		Incline DB Row		20 kg x 14, 20 kg x 10, 20 kg x 7		2	1, 1, 1	5
3		Incline DB Lateral Raise		5 kg x 17, 5 kg x 14, 5 kg x 12		2	1, 2, 1	5
4		Lying DB Curl		10 kg x 11, 10 kg x 10, 10 kg x 8, 7.5 kg x 9		2	1, 1, 2, 2	5
5		Lying DB Extension		7.5 kg x 18, 7.5 kg x 12, 7.5 kg x 8, 7.5 kg x 7		2	1, 0, 0, 0	5
6		Leg Raise		Bodyweight x 19, Bodyweight x 14, Bodyweight x 9		2	2, 1, 1	5
7		Leg Press Calf Raise		50 kg x 21, 50 kg x 16, 50 kg x 13		2	1, 1, 1	5

Day 1

Index	Location	Exercises	Warmup Sets	Working Sets	Per Set Notes	Target RIR	Perceived RIR	Feel
1	Anytime Fitness, Kirti Nagar	Seated Leg Curl	43 kg x 10, 61 kg x 6	61 kg x 24, 61 kg x 15 > 43 kg x 15		2	1, 0	5
2		Machine Squat	Machine x 8, 20 kg x 5, 40 kg x 4	40 kg x 10, 40 kg x 8		2	1, 1	5
3		Bulgarian Split Squat	Bodyweight x 3	10 kg x 14, 10 kg x 10		2	1, 2	5

Week 4 - 2024-09-09 Monday

Day 4

Index	Location	Exercises	Warmup Sets	Working Sets	Per Set Notes	Target RIR	Perceived RIR	Feel
1	Anytime Fitness, Kirti Nagar	EZ Bar Preacher Curl	20 kg x 7	20 kg x 19, 20 kg x 15, 20 kg x 10		2	2, 1, 1	5
2		EZ Bar Overhead Extension	15 kg x 7	15 kg x 23, 15 kg x 21, 15 kg x 19		2	2, 1, 1	5
3		Cable Y Raise		5 kg x 23, 5 kg x 15, 5 kg x 13	Wrist cuffs are fucking amazing	2	2, 2, 2	5
4		Machine Chest Press		52 kg x 15, 52 kg x 11, 52 kg x 10		2	2, 1, 1
5		Machine Row		38 kg x 14, 38 kg x 10, 38 kg x 9		2	1, 1, 1
6		Leg Press Calf Raise

Day 3

Index	Location	Exercises	Warmup Sets	Working Sets	Per Set Notes	Target RIR	Perceived RIR	Feel
1	Anytime Fitness, Kirti Nagar	Barbell RDL	Bar x 5, 40 kg x 4, 60 kg x 4	60 kg x 10, 60 kg x 9		2	1, 1
2		Sumo Deadlift	Bar x 6, 40 kg x 4, 60 kg x 4	60 kg x 9, 60 kg x 9		2	1, 1
3		Seated Leg Extension		29 kg x 18, 29 kg x 17, 29 kg x 15		2	2, 2, 1

Day 2

Index	Location	Exercises	Warmup Sets	Working Sets	Per Set Notes	Target RIR	Perceived RIR	Feel
1	Anytime Fitness, Kirti Nagar	Incline DB Press	15 kg x 8, 20 kg x 5, 25 kg x 4	25 kg x 10, 20 kg x 11, 20 kg x 8		2	1, 2, 2
2		Incline DB Row	20 kg x 5	20 x 14, 20 kg x 9, 20 kg x 7		2	1, 1, 1
3		Incline DB Lateral Raise		5 kg x 15, 5 kg x 13, 5 kg x 12		2	1, 2, 1
4		Lying DB Curl		10 kg x 10, 10 kg x 9, 10 kg x 8, 7.5 kg x 9		2	1, 1, 1, 1
5		Lying DB Extension		7.5 kg x 16, 7.5 kg x 12, 7.5 kg x 10, 7.5 kg x 8		2	2, 2, 1, 1
6		Leg Press Calf Raise		50 kg x 20, 50 kg x 15, 50 kg x 13		2	2, 2, 2
7		Leg Raise		Bodyweight x 18, Bodyweight x 13, Bodyweight x 9		2	2, 2, 1

Day 1

Index	Location	Exercises	Warmup Sets	Working Sets	Per Set Notes	Target RIR	Perceived RIR	Feel
1	Anytime Fitness, Kirti Nagar	Seated Leg Curl	43 kg x 8, 61 kg x 6	61 kg x 23, 61 kg x 15 > 41 kg x 16		2	1, 1	5
2		Machine Squat	Machine x 8, 20 kg x 5, 40 kg x 6	40 kg x 9, 40 kg x 8		2	2, 1	5
3		Bulgarian Split Squat		10 kg x 11, 10 kg x 9		2	2, 2	5

Week 3 - 2024-09-02 Monday

Day 4

Index	Location	Exercises	Warmup Sets	Working Sets	Per Set Notes	Target RIR	Perceived RIR	Feel
1	Anytime Fitness, Kirti Nagar	EZ Bar Preacher Curl	20 kg x 6	20 kg x 15, 20 kg x 11, 20 kg x 6		2	1, 1, 0	4
2		EZ Bar Overhead Extension	10 kg x 8, 15 kg x 8	15 kg x 20, 15 kg x 18, 15 kg x 12		2	2, 2, 1	5
3		Machine Chest Press		52 kg x 14, 52 kg x 10, 52 kg x 8		2	1, 2, 2	5
4		Machine Row		38 kg x 13, 38 kg x 9, 38 kg x 9		2	1, 2, 1	5
5		Cable Y Raise		5 kg x 15, 5 kg x 11, 5 kg x 10		2	2, 2, 2	5

Day 3

Index	Location	Exercises	Warmup Sets	Working Sets	Per Set Notes	Target RIR	Perceived RIR	Feel
1	Anytime Fitness, Kirti Nagar	Barbell RDL	Bar x 8, 40 kg x 4, 60 kg x 5	60 kg x 9, 60 kg x 9		2	3, 2	5
2		Sumo Deadlift		60 kg x 8, 60 kg x 8		2	3, 2	4
3		Seated Leg Extension		29 kg x 15, 29 kg x 15, 29 kg x 15		2	5, 2, 2	4
4		Cable Crunch

Day 2

Index	Location	Exercises	Warmup Sets	Working Sets	Per Set Notes	Target RIR	Perceived RIR	Feel
1	Anytime Fitness, Kirti Nagar	Incline DB Press	15 kg x 8, 20 kg x 6	25 kg x 9, 20 kg x 10, 20 kg x 7		2	1, 1, 2	5
2		Incline DB Row	20 kg x 6	20 kg x 13, 20 kg x 8, 20 kg x 6		2	1, 2, 2	5
3		Incline DB Lateral Raise		5 kg x 13, 5 kg x 12, 5 kg x 10		2	2, 2, 2	5
4		Lying DB Curl		10 kg x 11, 10 kg x 8, 7.5 kg x 10, 7.5 kg x 8		2	1, 2, 2, 2	5
5		Lying DB Extension		7.5 kg x 15, 7.5 kg x 11, 7.5 kg x 9, 7.5 kg x 8		2	2, 2, 2, 0	5
6		Leg Press Calf Raise		50 kg x 18, 50 kg x 14, 50 kg x 12
7		Leg Raise		Bodyweight x 17, Bodyweight x 12, Bodyweight x 9

Day 1

Index	Location	Exercises	Warmup Sets	Working Sets	Per Set Notes	Target RIR	Perceived RIR	Feel
1	Anytime Fitness, Kirti Nagar	Seated Leg Curl	43 kg x 8, 61 kg x 6	61 kg x 22, 61 kg x 14 > 41 kg x 15		2	1, 1	5
2		Machine Squat	Machine x 8, 20 kg x 5, 40 kg x 4	40 kg x 9, 40 kg x 7		2	2, 2
3		Bulgarian Split Squat		10 kg x 10, 10 kg x 8		2	2, 2

Week 2 - 2024-08-26 Monday

Day 2 - Saturday

Index	Location	Exercises	Warmup Sets	Working Sets	Per Set Notes	Target RIR	Perceived RIR	Feel
1	Anytime Fitness, Kirti Nagar	Incline DB Press	15 kg x 8, 20 kg x 5, 25 kg x 4	25 kg x 8, 20 kg x 9, 20 kg x 6		2	1, 2, 2
2		Incline DB Row	20 kg x 5	20 kg x 10, 20 kg x 8, 20 kg x 6		2	2, 2, 2
3		Incline DB Lateral Raise		5 kg x 12, 5 kg x 11, 5 kg x 9		2	2, 3, 2
4		Lying DB Curl		10 kg x 11, 10 kg x 7, 7.5 kg x 9, 7.5 kg x 8		2	2, 2, 2, 2
5		Lying DB Extension		7.5 kg x 13, 7.5 kg x 9, 7.5 kg x 8, 7.5 kg x 7		2	2, 1, 1, 1
6		Leg Press Calf Raise		50 kg x 20, 50 kg x 17, 50 kg x 13		1 - 2	1, 1, 1
7		Seated Leg Curl		63 kg x 10 > 43 kg x 6, 43 kg x 16		2	horizontal 8
8		Seated Leg Extension		27 kg x 13, 27 kg x 15		2	horizontal 8

Day 1 - Monday

Index	Location	Exercises	Warmup Sets	Working Sets	Per Set Notes	Target RIR	Perceived RIR	Feel
1	Anytime Fitness, Kirti Nagar	Machine Squat	Machine x 8, 20 kg x 5, 40 kg x 4	40 kg x 8, 40 kg x 7		3	3 - 4, 3 - 2	5
2		Machine Chest Press		61 kg x 12, 61 kg x 8, 61 kg x 6		2	3, 2, 2 - 1	5
3		Machine Row		41 kg x 12, 41 kg x 9, 41 kg x 7		2	3, 2, 3	5
4		Leg Press Calf Raise		50 kg x 21, 50 kg x 15		2	1, 0	5
5		Cable Y Raise		5 kg x 13, 5 kg x 11, 5 kg x 10
6		Bayesian Curl		12.5 kg x 7, 12.5 kg x 5, 10 kg x 5
7		Cable EZ Bar Pushdown		50 kg x 18, 50 kg x 19, 50 kg x 12		2	4, 3, 2 - 1	5

Week 1 - 2024-08-18 Sunday

Day 3 - Wednesday

Start time: 06:58 End time: 07:31

Index	Location	Exercises	Warmup Sets	Working Sets	Per Set Notes	Target RIR	Perceived RIR	Feel
1	Anytime Fitness, Kirti Nagar	Incline DB Press	15 kg x 9, 20 kg x 5, 25 kg x 4	25 kg x 7, 20 kg x 9		3	3 - 2, 3 - 2	5
2		Incline DB Row	20 kg x 5	20 kg x 9, 20 kg x 7		3	3 - 2, 3 - 2	4
3		Incline DB Lateral Raise		5 kg x 14, 5 kg x 10		3	3, 3	5
4		Lying DB Curl		10 kg x 9, 10 kg x 7		2	2, 2	5
5		Lying DB Extension		7.5 kg x , 7.5 kg x 10		2	2, 2	5

Day 2 - Tuesday

Start time: 13:10 End time: 14:06

Index	Location	Exercises	Warmup Sets	Working Sets	Per Set Notes	Target RIR	Perceived RIR	Feel
1	Anytime Fitness, Kirti Nagar	Barbell RDL	Machine x 8, Bar x 6, 60 kg x 4, 80 kg x 3	60 kg x 10, 60 kg x 8		3	3, 3	5
2		Bulgarian Split Squat		10 kg x 10, 10 kg x 9		3	3, 3	5
3		Single Leg Standing Calf Raise		Bodyweight x 20		2	1	5
4		Leg Raise		Bodyweight x 15, Bodyweight x 10		2	3, 2	5

Day 1 - Sunday

Start time: 14:24 End time: 12:22

Index	Location	Exercises	Warmup Sets	Working Sets	Per Set Notes	Target RIR	Perceived RIR	Feel
1	Anytime Fitness, Kirti Nagar	Machine Squat	Machine x 8, 20 kg x 5, 40 kg x 4	40 kg x 7, 40 kg x 5		3	3, 3	5
2		Machine Chest Press	36 kg x 6, 61 kg x 4	61 kg x 10, 61 kg x 8		3	3, 3 - 2	5
3		Machine Row	43 kg x 4	43 kg x 10, 43 kg x 8		3	3, 3 - 2	5
4		Leg Press Calf Raise		50 kg x 18, 50 kg x 17	2s pause at the stretch	2	2, 2	5
5		Cable Y Raise		5 kg x 18, 5 kg x 10		2	2, 2	5
6		Bayesian Curl		15 kg x 16, 15 kg x 13		2	2, 2	5
7		Cable EZ Bar Extension		25 kg x 13, 25 kg x 10		2	3 - 2, 2	5