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[b]Shoulders/Arms[/b] Hypertrophy 1/18
[b]DB Shoulder Presses[/b]
25x8
25x8
25x8
[b]DB Side Lateral Raises[/b] [i]one arm at a time[/i]
20x10
20x10
20x10
[b]Face Pulls[/b]
100x10
100x10
100x10
[b]Upright Rows (EZ) [/b]
40x10
40x10
[b]EZ Preacher Curls[/b]
40x10
40x10
40x10
[b]Hammer Curls[/b]
20x15
25x12
25x13
[b]DB OH Ext[/b] [i]standing[/i]
35x10
40x10
45x10
[b]Pressdowns[/b]
100x13
100x17
-
[b]Rest Day[/b]
[b]Deadlifts[/b]
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
[b]Squats[/b]
135x5
135x5
135x5
135x5
135x5
[b]Cardio[/b]
20 min LISS
.
.
.
Training took 58 minutes to cmplete;). I was supposed to rest, but I felt lazy not doing anything. I was inspired by a member who did 100 reps @ BW+10#, 50 reps @ BW, 16 reps BW-10#.
Hmmm; it's going to hurt:).
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[b]Upper Body[/b] Power
[i]Back skipped[/i]
[b]Flat BB Press[/b] ME
45x12
75x5
95x5
135x5
155x3
175x3
185x2
[b]Inc DB Flies[/b]
30x10
30x10
[b]Standing OH Presses[/b]
65x6
85x5
85x5
45x8
[b]DB Side Lateral Raises[/b]
25x8
20x10
[b]Alt Db Curls[/b]
30x8
35x8
40x6
35x8
[b]CGBP[/b]
135x6
135x6
135x6
[b]Cardio[/b]
5 min warm up
9 min HIIT
21 min LISS
.
.
.
Training took a little over an hour to complete. I skipped back exercises and I was pretty sore from deadlifts. I am pleased that my shoulder did not hold me back today. Each workout, I spend a few minutes warming up delts with a a few light exercises and stretching. I am also careful with form.
I forgot to add that I dropped another 1.2lbs. I'll wait another week to make changes as I prefer to lose 1.4-1.8 per week. If I make a change it will be very small (i.e. drop 5-10g of carbs).
Happy Monday!
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[b]Lower Body[/b]
[b]Leg Presses[/b] PWO
4ppsx8
4ppsx8
5ppsx8
6ppsx5
6ppsx6
[b]Good Mornings[/b]
95x5
95x5
95x5
[b]DB Leg Curls[/b]
15x8
15x6
[b]LP Calves[/b] PWO
4ppsx8
4ppsx8
5ppsx6
[b]Seated Calves[/b]
130x8
130x8
-
Another epic bump...
It's been over a month since my last update. Training has been going well; I just haven't made time to update the journal. I will update with the last two weeks of training. I'll visit other journals over the weekend:).
I am still running PHAT as my body responds well to it. I sub the power exercises every 2-3 weeks as it's difficult to max out each week using the same exercises.
Training updates coming up...
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[QUOTE=Tifflex;1030496923]
Training updates coming up...[/QUOTE]
w00t!!!!!!!!!
In for updates Tiff! :D
-
[b]Upper Body[/b] Power
[b]BB Bentover Rows[/b]
45x8
95x5
135x5
185x2
185x2
[b]Chins[/b]
1,1,1
[b]Lat Pulldowns[/b]
140x8
140x8
[b]Flat BB Presses[/b]
135x4
155x3
155x5
[b]Cable Cross overs[/b]
20x10
25x10
[b]DB Shoulder Presses[/b] [i]shoulder is almost 100%[/i]
25x8
30x8
[b]Face Pulls[/b]
100x12
100x12
[b]EZ Bar Curls[/b]
40x10
50x10
60x8
60x8
60x8
[b]DB OH Ext[/b]
55x7
55x7
[b]DB Side Lateral Raises[/b] [i]run the rack[/i]
20x10, 15x10, 10x10, 5x10, 2.5x10
25x8, 20x8, 15x8, 10x8, 5x8, 2.5x8
.
.
.
Training took a little over an hour to complete. I need back off the weight on BB Rows as I was a bit aggressive.
-
[b]Lower Body[/b] Power
[b]Deadlifts[/b]
135x5
185x5
235x3
255x0
255x0 :(
[b]Hack Squats[/b] PWO
1 pps x10
2 pps x10
3 pps x7
[b]Leg Presses[/b] PWO
6 pps x10
6 pps x10
[b]SLDL[/b]
185x10
185x10
185x10
[b]Lying Leg Curls[/b]
100x8
100x8
[b]LP Calves[/b] PWO
5 pps x8
5 pps x8
5 pps x10
[b]Seated Calves[/b]
130x10
130x10
.
.
.
Completed training in about 50 minutes. I had increases on quad exercises and SLDLs; deadlifts continue to be challenging as I failed at a weight I'd gotten before.
-
[b]Back/Shoulders Hypertrophy[/b]
[b]Pendlay Rows[/b] Dynamic Effort
95x8
115x8
135x3
135x3
135x3
135x3
135x3
135x3
[b]Seated Rows[/b]
100x10
100x10
100x10
[b]DB Rows[/b]
65x12
65x12
[b]CG Pulldowns[/b]
85x20
85x15
[b]OH Presses[/b]
45x12
65x8
85x6
75x7
75x6
[b]Upright Rows[/b]
40x12
40x12
[b]DB Side Lateral Raises[/b]
15x8
15x20
15x20
.
.
.
[b]Lower Body Hypertrophy[/b]
[b]Squats[/b] DE
95x3
115x3
135x3
165x3
165x3
165x3
165x3
165x3
165x3
[b]Leg Presses[/b] PWO
6 pps x10
7 pps x7
7 pps x8
[b]Romanian Deadlifts[/b]
45x12
145x10
145x8
145x8
[b]LP Calves[/b] PWO
4 pps x12
4 pps x10
4 pps x12
4 pps x12
[b]Seated Calves[/b]
105x14
105x12
105x16
.
.
.
[b]Chest/Arms Hypertrophy[/b]
[b]Flat DB Presses[/b] DE
30x10
40x8
45x3
45x3
45x3
45x3
45x3
45x3
[b]Inc BB Presses[/b]
105x8
105x10
105x8
[b]Cable Flyes[/b]
15x20
20x20
[b]DB Conc Curls[/b]
15x20
15x20
[b]Spider Curls[/b]
30x15
30x15
[b]DB OH Ext[/b]
40x12
50x8
[b]Rope Pressdowns[/b]
70x12
70x10
[b]Kickbacks[/b]
15x15
15x15
This week's training will be posted tomorrow:).
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[b]Upper Body[/b] Power
[b]BB Rows[/b]
45x8
9x5
135x5
155x3
155x3
155x3
[b]Lat Pulls[/b]
140x7
140x8
140x4
[b]Flat DB Presses[/b]
60x5
70x5
80x5
85x4
[b]OH Presses[/b]
65x10
85x6
105x3
95x5
[b]DB Lateral Raises[/b]
20x12
30x10 [i]1 arm at a time[/i]
35x7 [i]1 arm at a time[/i]
[b]Face Pulls[/b]
100x12
100x12
[b]DB OH Ext[/b]
40x10
50x8
55x7
[b]EZ Bar Curls[/b]
40x8
50x8
60x6
60x6
.
.
.
Training took exactly an hour to complete. I lowered the weight on barbell rows, compared to last time, in order to perfect form and feel the muscles working. I had a nice lat pump going on after the warm up sets.
-
[b]Lower Body[/b] Power
[b]Deadlifts[/b]
135x5
155x3
185x3
235x1
235x0
185x6
[b]Leg Presses[/b] PWO
3 pps x10
4 pps x10
5 pps x10
7 pps x10
8 pps x6
[b]Good Mornings[/b]
45x5
65x5
95x5
115x5
[b]Seated Calves[/b]
140x10
140x9
I had an early day at work, so training included the essentials. I am going to sub out deadlifts for squats as I haven't shown gains in the last few weeks.
-
I see nothing new or exciting here, just the same old awesome work being put in. :p
-
[b]Back/Shoulders[/b] Hypetrophy
[b]Pendlay Rows[/b] DE
135x3
135x3
135x3
135x3
135x3
135x3
[b]Seated Rows[/b]
100x12
100x12
100x12
[b]DB Rows[/b]
70x12
70x12
[b]OH Presses[/b]
65x8
85x6
85x4
75x8
75x8
[b]DB Side Lateral Raises[/b]
20x12
20x12
20x12
[b]Upright Rows[/b]
30x10
40x15
40x15
.
.
.
[b]Chest/Arms[/b] Hypertrophy
[b]Flat DB Presses[/b] DE
50x3
50x3
50x3
50x3
50x3
50x3
[b]Inc BB Presses[/b]
95x8
115x8
125x8
125x8
[b]EZ Preacher Curls[/b]
30x8
40x12
50x9
50x12
50x9
[b]DB Conc Curls[/b]
20x15
25x10
[b]DB OH Ext[/b]
45x8
45x8
45x8
[b]Pressdowns[/b]
50x15
57.5x10
-
[QUOTE=Tifflex;1030661513]
[b]Pendlay Rows[/b]
135x3
135x3
135x3
135x3
135x3
135x3
[/QUOTE]
These can be a real test of the will. Good work!