AJ's road to mass

[aj21]

Cardio: Elliptical

Level: 5

Total Time: 60 minutes

Not much to report, just getting in a cardio session before tomorrow's workout. Energy was fine today, added some veggies in to see how energy levels are affected. My legs are DONE after yesterday's workout, crazy and none of those sets were to failure.

[aj21]

Woke up early today and went to the gym in the AM.

Weight ~ 154.8 on an empty stomach

I've been this weight the past 2 weeks or so, between 153-157, the scale even gave me 153.5 for a minute, but most of the time I get 154.8. Hopefully theres a bump coming some time soon................ *dust ball rolls by*

Barbell Incline Bench Press

85 x 8
90 x 8
95 x 8 (+2)

~Improved on the 3rd set from last week, added 2 reps. This could be due to me doing them first today, rather than 2nd as I did last week. None of the sets were to failure, only one close was the 3rd set between the 6-8th rep.

Flat Dumbbell Bench Press

60 x 8
60 x 8
60 x 8
60 x 8 *failure (+2)

~Could've done without the 4th set, but overall was happy to see an added 2 reps from last weel's 4th set. I think I'm just going to stick with overall 3 sets on this one, and focus alot on form and technique. Next week might give the 65s a try on the 3rd set.

Seated Barbell Shoulder Press

85 x 6
90 x 5 (+2)
95 x 4 (+1)

~Improved on both the 2nd and 3rd sets compared to last week's number. I felt much more comfortable doing these today compared to last week. It seems doing them heavier in the week does me some good, allows me to handle the weight on the hypertrophy range much better.

Close Grip Flat Barbell Press

105 x 8
105 x 8
110 x 6 (+5 pounds)

~These went good, since on the 3rd set last week I got 105 x 8, I decided to increase the difficulty on the final set and go up 5 pounds. Technique was good, once I can get 110 x 8 then I'm going to add another set of 110, making it look like this: 105 x 8, 110 x ?, 110 x ?. I'll keep doing this until all 3 sets are 110 and continue to go from there.

Hammer Strength Incline Press

45 + 25 + 5 x 8 (+5 pounds)
45 + 25 + 5 x 8 (+5 pounds)

~Only did 2 sets of these, I already do a heavier version on Power Days, felt no need to reach on these.

Machine Flys

105 x 10
105 x 10
105 x 10
110 x 6 (+5 pounds)

~Only set remotely near failure was the 3rd set, every other set felt great. Was feeling good so added a 4th set, using the next weight I'm going to progress to next week.

Overhead Tricep Cable Extensions

95 x 8
100 x 8
105 x 8
110 x 8 (+5 pounds)

~These felt good, not too much trouble with any of the sets. None of them went to failure, will up the weight for the final set next week, which will make the sets look like this 100 x 8, 105 x 8, 110 x 8, 115 x 8.

Side Laterals *+2 sets

25 x 8
25 x 8
25 x 8
25 x 8
25 x 8

~Like I said last week, I'm dropping the number of reps avoiding complete failure and just added more sets. None of them were remotely near failure, and I felt my form was good. I'm going to give the 30s a go next week.

Seated Overhead Dumbbell Extensions

40 x 12
40 x 11

~Felt these better compared to last week, and not as much elbow discomfort. I might replace these with something else, will see how next week's workout goes.

I'm happy with the way I've been doing my workouts the past week. I feel much more refreshed and not as worn down compared to going balls to the walls all the time. I'll see how good this technique is by judging how far I can get my military press and SLD up. Those 2 being my big weaknesses.

[aj21]

Another day off from work, nice to wake up knowing you don't have to kill yourself for 8 hours. The gym was EMPTY, barely anyone there. Had alot of energy to burn off after last night.

Pullups

8
8
7
7 (+1)

~Used a wider grip on some sets, felt it more on my lats, but it feel uncomfortable on my shoulders at times. None of the sets were done to failure.

Row Handle Lat Pulldowns

120 x 11 (+1)
120 x 10
120 x 9 (-1) *failure on last rep

~I used better form compared to last week, while I lost 1 rep on the 3rd set, the overall volume was the same as last week's workout.

Barbell Rows

90 x 8
95 x 8
100 x 8 (+5 pounds)

~These felt good, went quickly between sets with minimal rest times. Doing pulldowns beforehand helped me feel these more in my back.

T Bar Rows *add 2.5 next week

45 + 35 + 5 x 8 (+2.5 pounds)
45 + 35 + 5 x 8 (+2.5 pounds)
45 + 35 + 5 x 8 (+2.5 pounds)

~These got a bit harder compared to last week, might be due to the fact that I did 2-3 exercises before hitting this one. I might move this up the pecking order next week seeing as how I'm adding more weight each week.

Hammer Grip Lat Handle Lat Pulldowns

100 x 14
100 x 10

~Just did a quick set of these. I do these on power days also, decided to do them again because I really feel these in my back. None of the sets were to failure.

Hammer Strength Low Row *done alternating

45 + 25 x 16
45 + 25 x 16
45 + 25 x 16

~I always feel these on my lats much more done one hand at a time compared to using both like I did last week. I'm going to focus on adding more reps before adding weight.

Incline Dumbbell Curls

35 x 16
35 x 14
35 x 13 (+1) *failure

Wasn't as strong on these as I was last week. Even then, still added 1 rep to the 3rd set but that one was to failure.

Cross Body Alternating Hammer Curls

35 x 12
35 x 12

~Didn't like the way these felt using this weight, I'm going to scale it down to just using 30s.

I thought today's workout went well, but not one of my better efforts, Energy wasn't at its best today due to waking up earlier than I should have. On tap for tomorrow is lower body hypertrophy.

[aj21]

Squats

105 x 10
105 x 10
105 x 10
105 x 10 *added extra set

~Still working on tweaking any bad habits I have on my form (leaning too forward). None of the sets were near failure.

Stiff Legged Deadlifts

85 x 10
85 x 10
85 x 10

~Form is getting better, used an overhand grip rather than a mixed grip as I do on power days.

Leg Press

45 (3) x 8
45 (3) x 8
45 (3) x 8

~I'm using these to replace leg extensions. Used light weight, not rushing into adding the entire gym on the sled.

Seated Leg Curls

105 x 10
105 x 10
90 x 10

~I'm going to drop these down to 8 reps, and add more sets. This should increase overall volume without fatiguing me too much.

~Wasn't feeling today's workout too much. I wanted to add a couple of sets to SLDs but felt it would just be best for today to lay off. Lower back was annoying me a bit but nothing serious. Tomorrow is another rest day.

[aj21]

Cardio: Stationary Bike

Level: 3 (diff bike than I normally use)

Total Time: 60 minutes

Another cardio day in the books. Made it through the past couple of days without doing much damage thank god, moderation + veggies ftw. Tomorrows another week of training and another week of going back to work (ugh damnit). I'm hoping the inclines tomorrow show an improvement compared to last week's effort. Going to relax the rest of the day and watch the nets probably get killed by the suns :'(

[aj21]

Energy was fine today, was eager to get into the gym and see what I could do today.

Incline Barbell Bench Press

125 x 4
125 x 5 (+1)

~I warmed up much more for these, which helped when dealing with the working sets more. I should've had 5 on both sets, I should've gone for 1 more rep on the 1st set, damnit. None of the sets were too taxing, the 2nd set the last rep was to near failure. Next week hopefully they'll both be for 5-6 reps.

Overhand Grip Barbell Rows

130 x 4
130 x 4 *closer grip

~These felt a little heavy when using a wider grip. When I brought my grip in closer it was much easier to row, might stick with this form we'll see how I feel next week.

Seated Barbell Military Press

105 x 5 (+1)
105 x 4

~Slowly getting there, I'm expecting both sets to be 5-6 reps next week, the hypertrophy day for these is really helping me out when going heavier.

Hammer Strength Incline Press

45 + 45 + 10 + 2.5 x 5 (+2.5 pounds)
45 + 45 + 10 + 2.5 x 5 (+2.5 pounds)
45 + 45 + 10 + 2.5 x 5 (+2.5 pounds) *failure

~The one that never lets me down haha, whenever I need an ego booster there it is, again was able to get all reps for every set with more weight. Next week will add a 5 pound plate and work with that.

Hammer Handle Lat Pulldowns

120 x 10
120 x 10 (+2)
120 x 10 (+2)
120 x 10 *extra set (+10)

~Was really feeling these today, didn't need a long amount of rest between each set. Was able to even nail an extra set with all the reps. Will move up to 125 next week.

Close Grip Flat Barbell Bench Press

135 x 6 (+1)
135 x 6 (+1)
135 x 6 (+1) *failure

~Changed my form a bit on these, and went faster on the reps, which helped to get those final reps out. None of the sets were to failure except the last one. I'm happy I have the form down pretty, will move up to 140 next week.

Tricep Rope Pushdowns

80 x 8
85 x 7
85 x 6

~I forgot what weight and what reps I used on these, crap. I'll redo this on hypertrophy day, no big deal.

EZ Bar Curls

35lb plate x 3
35lb plate x 3
35lb plate x 3

~This mother********* was hell on my wrists but I still trucked through. Once I can get these for 5 reps I'm either switching this exercise up, or using the same exercise but a lower weight with higher reps.

Machine Flys

125 x 6
125 x 6
125 x 6
125 x 5

~These felt good, none of the sets were to failure. I had to abandon ship on the last set before getting to 6 reps due to feeling discomfort in my shoulder.

Alternating Hammer Strength High Rows

3 45s x 12
3 45s x 12
3 45s x 12

~Tough 3 sets but was able to get what I wanted. I'm keeping it at this weight and trying to go for more reps.

Standing Alternating Dumbbell Curls

40 x 13 (+1)
40 x 12 (+1)

~2 more reps since last week's session but I'll take it. Once I hit 16 reps on each set I'm moving onto 45s.

Cardio: 10 minutes postworkout on the stationary bike, eh felt like I needed some of it.

Overall good workout, I feel like I'm getting close to hitting my stride on those damn inclines. Next week I'll go at them much harder, and I'm happy to see the close grip flat increasing.

[aj21]

Another day at the office.....

Squats

175 x 5 (+2)
175 x 5 (+2)

~Warmed up more before the working sets. These went pretty good, form wasn't bad but could've been better. None of the sets were to failure, I'm going to keep doing these until I feel my form is good enough to increase the weight. I'm attempting to get nice and deep on every rep, once thats done without too much difficulty I'll go on from there.

Stiff Legged Deadlifts

185 x 5 PR
185 x 5 PR

~Finally got these SOBs. The first set was tough but managed to get 5. The second set went much easier and was able to crank out all 5 reps. Next week will move up to 190.

Leg Press

4 plates x 12
4 plates x 12

~Still trying to find a replacement for leg extensions. Didn't go nuts on these, but heavier than when I did them on hypertrophy day.

Seated Leg Curls

125 x 6
125 x 6
125 x 6

~Hard but was able to get all reps for every set. Will move the weight to 130 when I do these again.

Standing Calve Raises

160 x 6
160 x 6
160 x 6

~Not too difficult compared to the other stuff. Will aim for either higher reps or more weight next week depending on how I'm feeling.

Good workout today, happy I got the PR on the SLDs. That squat form still needs work but I'm getting there. Going to enjoy a day off tomorrow.

[aj21]

Another cardio day, but decided to throw in some ab work since I didn't do it yesterday.

Machine Crunches

30 x 16
40 x 12
50 x 10
60 x 8
70 x 8
80 x 4
90 x 5

Hanging Knee Raises

20
20

Cardio: Stationary Bike

Level: 5

Duration: 45 minutes

[aj21]

Today's workout went great, finally feel like I'm getting into my stride.

Incline Barbell Bench Press

90 x 8
95 x 8
100 x 8 (+5 pounds)

~Sets felt good. None of them were near failure. I used minimal rest times between all 3 sets, used them more as warmup to.....

Flat Dumbbell Bench Press

60 x 8
60 x 8
65 x 4 (+5 pounds)

~I think I should warm up a bit before jumping into the working sets. The 2 sets were near failure, but it wasn't achieved on any of the sets. The 3rd set I gave the 65s a try. They felt good and surprisingly my form was better using those than it was using the 60s. Once I can get 8 reps on the 65s I'll do them for another set.

Seated Barbell Military Press

85 x 6
90 x 6 (+1)
95 x 6 (+2)

~I felt real strong on these today. I didn't hit failure on any of the sets, and could've cranked out 100 x 6 if I had to. Going to up the weight next week, making the 3rd set 100.

Close Grip Flat Barbell Bench Press

105 x 8
105 x 8
110 x 8 (+2)

~Again none of the sets were to failure. Was able to add 2 reps since last week, which means I'll add 110 for another set next week.

Dumbbell Side Laterals

30 x 6
30 x 6
30 x 6
30 x 6

~Felt like a world of difference using these and the 25s to me, but regardless form was pretty good on all sets. None of the sets were to failure, hence the low number of reps.

Hammer Strength Incline Press

45 + 25 + 5 x 10 (+2)
45 + 25 + 5 x 10 (+2)
45 + 25 + 5 x 10 *extra set (+10)

~Felt very strong on these, even was able to do another set completeing all reps. Will up the weight, adding a 2.5 plate.

Tricep Cable Extensions

95 x 8
100 x 8
105 x 8
110 x 8
115 x 7 (+5)

~All the sets felt good, the 115 was pretty tough. I wanted 8 reps on 115 but was only able to get 7. Will keep the same setup here and go for 8 reps then move up in weight.

Machine Flys

110 x 10 (+5 pounds)
110 x 10 (+5 pounds)
110 x 8 (+5 pounds)

~These always nail my chest real good, but the drawback is the pressure it puts on my shoulders. I wanted 10 reps on all the sets but only was able to get 8. Will go for 10 reps next week.

Seated Overhead Dumbbell Extensions

40 x 14 (+2)
40 x 12 (+1)

~I have a hard time feeling these, might go lighter on them or just replace them with something else.

I'm happy with today's workout, one of my better efforts I thought. I was especially happy with the progress on the shoulder presses. Tomorrow back/biceps.

[aj21]

Warmed up a bit on the bike, energy was good heading into the workout

Bodyweight Pullups

8
8
8 (+1)
8 (+1)

~Felt a good stretch in my lats doing them, will keep attempting to get 10 for all sets of 4.

T Bar Rows

45 + 35 + 5 + 2.5 x 8 (+2.5)
45 + 35 + 5 + 2.5 x 8 (+2.5)
45 + 35 + 5 + 2.5 x 8 (+2.5)

~Warmed up before heading into the working sets. Felt it in my back pretty good, might change my form a bit to accommodate the heavier weight.

Overhand Grip Barbell Rows

95 x 8
100 x 8
105 x 8 (+5 pounds)

~Switched up to a closer grip during the last sets. I feel it more in my back and my shoulders don't feel as stressed compared to using a wider grip. Might use a closer grip when doing these on power days.

Row Handle Lat Pulldowns

120 x 10 (-1)
120 x 11 (+1)
120 x 11 (+2)

~I'm having great MMC on these. I'm cleaning up my form more now and focusing on the feel rather than cranking out reps. Once I hit 12 reps on every set I'll move up in weight.

Hammer Grip Lat Pulldowns

100 x 14
100 x 14 (+2)

~Just did these to get a quick burn.

Alternating Hammer Strength Low Rows

45 + 25 x 20 (+4)
45 + 25 x 20 (+4)
45 + 25 x 20 (+4)

~These give me a great feel on my back. When I switch up exercises I might use a heavier version on power days.

Alternating Incline Dumbbell CUrls

35 x 16
35 x 16 (+2)
35 x 14 (+2)

~Tough but was able to best last week's number. The 2nd set I felt was my better set of the 3. Once I can get 20 reps on all 3 sets I'll move onto 40s.

Close Grip Preacher Curls

45 x 8
45 x 8
45 x 8

~Replacing Hammer Curls with these. Got a good stretch and pump, will up the weight but focus on lower reps next week.

Overall a good workout today, now that I'm adjusting my grip on the rows I feel next week's workout will go smoother.

[aj21]

Got ready for another lower body day. Back is a little tender but nothing that gave me too much trouble today. Since adding fruit and veggies my energy has stayed even more consistent, no drop offs.

Squats

105 x 10
105 x 10
105 x 10

~Working on my form again, not really going to push it too hard today, resting up and saving myself for the upcoming power day.

Stiff Legged Deadlifts

85 x 10
85 x 10
85 x 10
85 x 10

~Tweaked my form a bit to get a really good stretch in my hams. I'm going to see if I can maintain the same form when going heavier on them.

Leg Press

3 plates x 12 (+4)
3 plates x 12 (+4)
3 plates x 12 (+4)

~Got a good burn, minimal rest times between sets. Will go for 16-20 reps before moving up in weight.

Seated Leg Curls

105 x 10
105 x 10
105 x 10 *extra set

~Tough but was able to crank out all reps

Standing Calve Raises

100 x 12
100 x 12
100 x 12

Hanging Side Twists

12
12
12
12
12

Weighted Knee Raises

5 x 8
5 x 8
5 x 12

~It was a bitch to get the small dumbbell into position. These felt great, got a really good burn, will try to incorporate them more often.

[aj21]

I was thinking of just skipping cardio today and letting my body rest up....eh but said f that

Cardio: Stationary Bike

Level: 5

Time: 60 minutes

~Not much else to report, an hour of LISS, enjoying the rest of the day off to hit it hard tomorrow.

[aj21]

Energy was fine today, despite the annoying stress at work. Got a nasty headache when going to the gym but **** happens.

Incline Barbell Bench Press

125 x 6 (+2)
125 x 6 (+1)

~Finally broke thru with these. I warmed up much more than I have the previous weeks, even using triceps extensions to warm up my elbows. Only set that was near failure was the 2nd set around the 5th rep. Will up the weight to 130.

Overhand Grip Barbell Rows

130 x 6 (+2)
130 x 5 (+1)

~Was able to crank out more reps than last week. Also I'm using a closer grip on these compared to the previous weeks. Might warm up more to feel it more on my back rather than up the weight.

Seated Barbell Military Press

105 x 6 (+1)
105 x 5

~Finally got what I wanted on these. I think 6 reps might be too much for me when trying to get stronger on this lift. I'll up the weight to 110 next week.

Hammer Handle Lat Pulldowns

125 x 10 (+5 pounds)
125 x 8 (+5 pounds)
125 x 8 (+5 pounds)

~Tried to up the intensity on these, utilizing minimal rest times between each set. Otherwise I would've gotten 10 on all 3. Will aim for that next week.

Hammer Strength Incline Bench Press

45 + 45 + 10 + 5 x 5 (+2.5 pounds)
45 + 45 + 10 + 5 x 5 (+2.5 pounds)
45 + 45 + 10 + 5 x 5 (+2.5 pounds)

~Tough, every rep was a battle but still was able to get the reps I wanted. Will add a 2.5 next week.

Close Grip Flat Barbell Bench Press

140 x 5 (+5 pounds)
140 x 5 (+5 pounds)
140 x 5 (+5 pounds)

~Got the form on these good, surprised I was able to get all reps on these for every set. Will up the weight to 145 next week.

Machine Flys

130 x 5 (+5 pounds)
130 x 5 (+5 pounds)
130 x 5 (+5 pounds)
130 x 5 (+5 pounds)

~None of the sets were to failure. Held the top portion of the moment to get a good squeeze. Will up the weight to 135 next week.

Tricep Rope Pushdowns

70 x 6
70 x 6
70 x 6
70 x 6

~Utilizing a lower weight and lower reps to make sure I'm doing these correctly. I think I jumped in weight too soon. I think rather than add more weight I'll just keep weight the same and maybe add more sets. None of the sets were to failure.

EZ Bar Curls

35 plate x 4 (+1)
35 plate x 3
35 plate x 3

~These are brutal to me, I think once I hit 4 reps on all 3 sets I'm switching this for something else.

Alternating Standing Dumbbell Curls

40 x 14 (+2)
40 x 12

~Since its a power day I'm thinking of lowering the reps on these and focusing on less reps with better form. I'll try to get 14 on both sets then move onto the 45 to try that technique out.

Alternating Hammer Strength High Rows

3 plates + 2.5 x 10
3 plates + 2.5 x 10
3 plates + 2.5 x 10

~Tough but was able to get what I wanted on these. Will try to get 12 reps on each set before adding more weight.

~Overall today I felt like 6 reps at times is too much. The most consistent progress I see is whenever I stick to just 5 reps. Thats what I'm going to keep doing from now on, especially as the weight keeps climbing. I'm happy finally that my shoulder presses are getting better. With doing heavier shoulder work more often it allows me to improve much faster.

[aj21]

Didn't even feel like going to the gym today, didn't sleep much last night. Thought today's workout was gonna be mediocre

Squats

175 x 5
175 x 5
175 x 5 *extra set (+5)

~Pointed my toes outwards it helped ease some stress off my knees and helped me use tighter form. I'm deciding whether to just do 3 reps for each set and add more sets, or up the weight.

Stiff Legged Deadlifts

195 x 3 PR (+10 pounds)
195 x 3 PR (+10 pounds)
200 x 2 PR (+15 pounds)
205 x 2 PR (+20 pounds)

~Eh decided what the hell and rather than go to the next week progression (190) skipped ahead to 195. None of the sets were to failure and I kept the reps fairly low. Decided to go ahead and test the waters, got 200 and 205 with pretty good form. Next week will add more reps with 195.

Close Stance Leg Press

4 plates x 16 (+4)
4 plates x 16 (+4)

~Got a good burn on these with minimal rest times. Next week will just add more reps. None of the sets were to failure.

Standing Calve Raises

165 x 6 (+5 pounds)
165 x 6 (+5 pounds)
165 x 6 (+5 pounds)

~Felt them pretty good on my calves. Will up the weight next week.

Seated Leg Curls

135 x 5 PR
135 x 5 PR

~These were tough, but I was able to crank out 5 reps. Will add another set or will try to get 6 reps for 2 sets next week.

Weighted Ab Crunch Machine

80 x 10 PR
90 x 8 PR
90 x 8 PR
100 x 6 PR

~No idea where this came from but I was surprise I was able to get that weight for that many reps.

Hanging Weighted Knee Raises

7 pounds x 10
7 pounds x 10
7 pounds x 12

~These felt good, as I said before I'm going to try to do them as often as I can.

I was surprised how good the workout went today. I think on some exercises I've been holding back or might be underestimating my strength. Looking forward to a rest day tomorrow.

[aj21]

Another cardio day in the books

Cardio: Stationary Bike

Level: 5-6

Total Time: 60 minutes

Applying for a new job = lack of sleep = tired aj. Going to hit the sack earlier tonight to rest up for tomorrow's upperbody hypertrophy.

[aj21]

Energy was decent going in to the workout today. No bloating, and added some oats back into my diet, haven't had them in awhile. As for today's workout....

Incline Barbell Bench Press *warmed up w/ 55 (2x)

95 x 8
100 x 8
105 x 8 (+5 pounds)

~Felt very strong on these, none of the sets were anywhere near failure. Will up the weight next week to 110.

Flat Dumbbell Bench Press *warmed up w/ 50s

60 x 8
60 x 8
65 x 6 (+2)

~Warming up with the 50s made a nice difference when using the 60s. Normally I just go straight into the work sets, but felt I need a better warmup. My form was better and I had a much easier time using the 60s compared to last week.

Seated Barbell Military Press *warmed up w/ 85

90 x 6
95 x 6
100 x 6 (+5 pounds) *failure

~The first 2 sets went smoothly, not too much trouble getting to 6 reps. I tried to minimize my rest times and not take too long between sets. The last set I reached failure. Will up the weight to 105 next week.

Close Grip Flat Barbell Bench Press *warmed up w/ bar, 85 (2x)

105 x 8
110 x 8
110 x 8 (+5 pounds)

~These were easy, but almost had a ****up and rearranged my face. Def going to be paranoid from now on when doing them haha. I was able to get 110 for 2 sets, which means next week all 3 sets will be w/ 110.

Overhead Cable Tricep Extensions

100 x 8
105 x 8
110 x 8
115 x 8 (+1)

~I feel like I'm reaching my limit on these. Might go to 120-125 and then switch it for something else.

Machine Flys

110 x 10
110 x 10
110 x 10 (+2)
110 x 8 *extra set (+8)

~Got a good squeeze, none of the sets were too fatiguing save for the 3rd set. Will up the weight to 115 next week.

Hammer Strength Incline Press

45 + 25 + 5 + 2.5 x 10 (+2.5 pounds)
45 + 25 + 5 + 2.5 x 10 (+2.5 pounds) *failure
45 + 25 + 5 + 2.5 x 10 (+2.5 pounds) *extra set (+2.5 pounds)

~These went up easily, and I was surprised since they were done towards the end of the workout when I'm tired compared to when I do them normally.
I had minimal rest times between the 1st and 2nd sets, hit failure on the 2nd set. Decided to come back and do an extra set to prove to myself I could've gotten 10 easily if I didn't cut the rest time short. Easily got 10, will up the weight to 45 + 35 next week.

Dumbbell Side Laterals

30 x 7 (+1)
30 x 7 (+1)
30 x 7 (+1)
30 x 7 (+1)

~I think I'm just going to stick to 6 reps on these rather than trying to up the reps. I feel with less reps I can focus on form better, so might just add another set using 6 reps.

Rope Pushdowns

50 x 14
50 x 14

~Got a good burn on these, none of the sets were to failure.

Today's workout was great, much better than I expected. I've been on a roll since Tuesday's workout, things are finally clicking together. All my lifts are going up and I feel much stronger. This is why I decided to switch to this method rather than progression. Going semi heavy but no where near failure improves my performance on the power days dramatically. If the volume eventually becomes too much I'll scale back or change my split. We'll see if it continues tomorrow.

[aj21]

Good steady energy throughout the day. Liking the recent increase in cals, this past week training wise has been great, I'm hoping the next 2 workouts continue the trend.

Bodyweight Pullups

9 (+1)
9 (+1)
9 (+1)

~I did these using the same form I used on the Hammer Handle Lat Pulldowns. Made a big difference, felt my lats getting torn straight to hell. I decided to take out a set to save myself more for T Bar Rows since I'm going heavier on those.

Overhand Grip Barbell Rows

95 x 10 (+2)
100 x 10 (+2)
105 x 10 (+2)
110 x 8 *extra set (+5 pounds)

~I did these using a closer grip, it made a world of difference. I was normally doing these using a wider grip (Pointer finger on the rings) but I felt it was too stressful on my shoulders so decided to bring the grip in more. The weight was much easier to handle and my form was spot on. Decided to even add an extra set to test the waters, 110 was easy. We'll see how this form fares when doing rows on power days.

Row Handle Lat Pulldowns

120 x 12 (+2)
120 x 11
120 x 9 (-2)

~Overall I added one rep compared to last week's workout. These are hard to get to 12, I get near or hit failure on any set after the first. Leaning back I feel hits my lats much harder, so I'll utilize this form for now.

T Bar Rows

45 + 45 x 8 (+5 pounds)
45 + 45 x 8 (+5 pounds)
45 + 45 x 8 (+5 pounds)

~Maybe I could've put these earlier in the workout, they were tough but form was spot on. Next week will def move them up in the order.

Alternating Hammer Strength Low Rows

45 + 25 x 24 (+4)
45 + 25 x 24 (+4)
45 + 25 x 24 (+4)

~Like always these fry my back. Didn't have any trouble reaching the targeted rep range. Will go for more reps next week rather than upping the weight.

Behind The Neck Hammer Handle Lat Pulldowns

100 x 15
100 x 9

~Like last week, did them for a quick burn, none of the sets were to failure.

Alternating Incline Dumbbell Curls

35 x 16
35 x 16
35 x 14

~Same amount of reps as last week, though I'm thinking 3 sets for these might be overdoing it. I'm deciding whether to drop these to just 2 sets, or next week try to hit 16 for 3 sets, then when using the 40s to drop them down to 2 sets.

Preacher Curls

45 + 2.5 x 6
45 + 5 x 6
45 + 5 + 2.5 x 6
45 + 10 x 6

~Getting comfortable on these so decided to take it up a notch. None of the sets were to failure hence the low number of reps. Felt these great on my arms.

So far another good workout this week. I'm especially happy with how the barbell rows went, I'm feeling these more in my back as the weeks go by. I'm anxious to see how the change in grip will change how I feel them on power days. Another technique I've been using was jumping between 5-10 pounds for warmups until I hit the working sets. This was advice I picked up from reading Tommy's journal, and it has really helped in handling the working sets.

[aj21]

Weight: 155

Wtf? I lost a pound, last week I was 156.

Decided to make things interesting today, and made today's leg workout heavier than I normally make it on hypertrophy days.

Squats

105 x 10
105 x 10
105 x 10
125 x 8 *extra
145 x 5 *extra
175 x 5 *extra
185 x 3 *extra

~My form was great with the 175, I went much lower than I normally do. The reason I went heavier on these is due to holding back on power days to save myself more for the SLDs. None of the sets were to failure and as shown I kept the reps fairly low, just wanted to practice my form with heavier weight. Will do this once in awhile, depending on how I feel.

Stiff Legged Deadlifts

85 x 12 (+2 reps)
85 x 12 (+2 reps)
85 x 10
85 x 10

~Was feeling pretty good and went ahead and did some more reps on the 2 sets.

Close Stance Leg Press

3 plates x 16 (+4)
3 plates x 16 (+4)
3 plates x 16 (+4)

~Got a good burn, and was near finished by the time I got to these. Will go for higher reps next week and maybe get rid of a set.

Seated Leg Curls

110 x 10 (+5 pounds)
110 x 10 (+5 pounds)

~The first set was easy, but the second was a struggle. I only did 2 sets due to the higher amount of volume I was doing for hamstrings this week.

Alternating Twisting Hanging Leg Raises

12
12
10

~Knee raises are a breeze compared to these. They killed my abs, couldn't even do 12 for the 3rd set.

Weighted Knee Raises

7 x 12
7 x 12
7 x 12

~Loving doing these with weight. Just going for higher reps rather than adding more weight.

Another great workout in the books. Squatting heavy twice a week might do me some good, but I won't do it every week. This week's Lower Body Power I won't do as much volume, but will attempt to get higher reps with the weights I used last week. Going to enjoy the rest of the weekend to rest up.

[aj21]

Cardio/Rest Day

Cardio: Stationary Bike

Level: 5

Time: 35 minutes

Cardio: Elliptical

Level: 7

Time: 10 minutes

Total Time: 45 minutes

[aj21]

Had the day off but had to go to 2 interviews today, so no time to relax. Got the workout in the morning. Strength continued to climb but probably could've put forth a better effort if I was better rested.

*warmed up elbows w/ light weight tricep rope pushdowns*

Incline Barbell Bench Press

130 x 5 (+5 pounds)
130 x 5 (+5 pounds)

~Surprised I was able to get these reps in. Both sets the reps were smooth and controlled, by next week I'll more than likely get 6 reps on both sets. I actually thought I was supposed to stop at 5 so I stopped LOL. Looked at my logs and realized I'm going for 6 reps on each.

Overhand Grip Barbell Rows

130 x 6 (+1)
130 x 6

~Felt these must more in my back, utilizing the same technique I used on BB Incline which was slowly going up in weight to let the body get used to the heavier weight. A 5-10 pound jump each warmup set, then the working sets. Will up the weight to 135 next week.

Seated Barbell Shoulder Press

110 x 3 (+5 pounds)
110 x 3 (+5 pounds)

~Was feeling tired by the time I got to these and my shoulder was bothering me somewhat so didn't want to risk anything. Kept the reps at 3, controlled with no failure achieved on any sets. Will get 5 on one or both sets next time.

Hammer Strength Incline Press

45 + 45 + 10 + 5 + 2.5 x 5 (+2.5 pounds)
45 + 45 + 10 + 5 + 2.5 x 5 (+2.5 pounds)
45 + 45 + 10 + 5 + 2.5 x 5 (+2.5 pounds)

~Didn't have any trouble with the first 2 sets but the 3rd was tough. I was thinking about dropping a set as the weight gets heavier and just adding that set onto the hypertrophy days.

Close Grip Flat Barbell Bench Press

145 x 4 (+5 pounds)
145 x 4 (+5 pounds)
145 x 4 (+5 pounds)

~Maybe I used to many warmup sets for these, but I was still able to get near the targeted rep range. Will go for 5 on all reps next week.

Hammer Handle Lat Pulldowns

125 x 10
125 x 10 (+2)
125 x 8

~Could've had 10 on all 3 but I would've had to go to failure on the 3rd set. I rather get all 10 easily, should happen next week.

Machine Flys

135 x 5
135 x 5
135 x 5
135 x 5

~Nice good squeeze at the top, none of the sets were to failure. Will up the weight to 140 next week.

EZ Bar Curls

35 plate x 4
35 plate x 4 (+1)
35 plate x 4 (+1)

~Was able to get 2 extra reps in here compared to last week where I struggled to just get 4 reps for a set. Might actually keep these rather than switching up exercises.

Alternating Dumbbell Curls

40 x 14
40 x 14 *failure

~Tough but got through both sets. Next week will use the 45s, this time not going for 14 reps but more along 10-12.

Hammer Strength High Rows

45 + 45 + 45 + 2.5 x 12
45 + 45 + 45 + 2.5 x 12

~Just stayed at 2 sets here rather than 3, might do the same for Hammer Strength Incline as the weight keeps on getting heavier.

Rope Pushdowns

70 x 6
70 x 6
70 x 6
70 x 6
70 x 6 *extra set

~Added an extra set, none of them were to failure. I made every rep slow and controlled attempting to make the muscle move rather than giving myself tennis elbow.

~Overall the workout was pretty good, but could've been better. I did alot of warm up sets ranging from 1-8 reps. Maybe I did too many and it affected my lifts or I was just plain tired from doing the workout too early. I'll try to find a good medium for the warmup sets. Next week I'll probably smash these numbers straight to hell with 3 meals + rest in me. I'm going to hit the hay early and rest up to get ready for tomorrow's lower body abuse.

[aj21]

Felt a little worn down today and I knew it would be a better idea to back off a bit rather than keep the pedal at 1000 mph like last week. Got rid of sets in some areas while adding more in others to keep the overall volume the same.

Squats

175 x 6 (+1)
175 x 5

~Got rid of a set here but I'm trying to increase the reps. Form was good here, maybe I'll warm up some more to really loosen up and get my form perfected. I might use the same weight for a set or so on hypertrophy days so I'm not going to do too many sets here for now.

Stiff Legged Deadlifts

195 x 5 (+2) PR
195 x 3

~I was able to get 5 reps on the first set, I pretty much hit failure on the 5th rep. The 2nd set wasn't as bad but I'm playing it safe and kept it to 3 reps, didn't want to push my lower back into a compromising situation. Once I get 5 reps on these 2 sets I'm sticking to triples for the higher weights, much safer and I can see more improvements in strength.

Seated Leg Curls

135 x 5
135 x 5
135 x 5 *extra set (+5)

~A little hard at first but got into a grove after the 1st set. Was able to get an extra set so now I can move onto 140.

Close Stance Leg Press

4 plates x 20 (+4)
4 plates x 20 (+4)

~Good burn, had more in the tank but wasn't going all out yet. Will do more reps next week with the same weight.

Weighted Ab Crunch Machine

80 x 12
90 x 12 PR
100 x 10 PR
110 x 8 PR

~No idea where the strength for these keeps coming from. A couple of weeks ago i struggled to get 6 reps w/ 80 but now I'm repping 110.

Hanging Weighted Leg Raises

10 x 8 PR
10 x 8 PR
10 x 8 PR
10 x 8 PR

~My favorite to do, felt tougher than last week, but still didn't hit failure on any sets. Will do 10 reps then move onto more weight.

Standing Calve Raises

170 x 6 (+5 pounds)
170 x 6 (+5 pounds)
170 x 6 (+5 pounds)

~Good stretch at the bottom of the movement, slowly getting better feeling them more.

Pretty good workout today, I didn't think I did as good as last week but still progressed where it mattered. My lower back wasn't feeling 100% either so I'm looking forward for tomorrow's rest day.

[aj21]

I'm going to start posting my diet again, just to hold myself accountable for everything. Will post it later tonight after my last meal to see how everything fit in today.

[aj21]

Meal 1:

6 egg whites
2 slices wheat bread
1 slice cheese

Meal 2:

Chicken Breast: 100g
White Rice: 150g

Meal 3:

Chicken Breast: 100g
Apple
Banana

Meal 4:

Chicken Breast: 100g
White Rice: 200g
1 whole egg
Cup of Brocolli

Meal 5:

2 whole eggs
50g oatmeal
8oz fat free milk
17g whey
14g natural pb
15g sugarfree strawberry preserves
2 slices wheat bread

Shooting For: 195/260/70 Total Cals: 2450

Total: 190.3/258.5/69.6 Total Cals: 2446

[aj21]

I don't know why I wait until 1am to finish a cover letter....the result...tired as hell. By mid afternoon energy went up, but looking forward to some rest today, my legs are killing me. I was going to skip cardio and rest up but felt it would be beneficial to just do it now and rest up over the weekend.

*Performed in the afternoon

Cardio: Stationary Bike

Level: 5-6

Time: 45 minutes

Cardio: Elliptical

Level: 4-7

Time: 25 minutes

Total Time: 70 minutes

~I was going to go for 90 minutes but my knees and legs felt like they were going to die out on me, so decided to not push it since I need my legs for lower body hypertrophy in case I go heavier on the squats again. Everything was LISS, nothing too strenuous on the legs.

[aj21]

Meal 1:

6 egg whites
2 slices wheat bread
1 slice cheese
Apple: 218 grams

Meal 2:

Chicken Breast: 100g
White Rice: 150g

Meal 3:

Chicken Breast: 100g
Apple: 205 grams
1 Banana

Meal 4:

Beef: not sure on the macros for this, was some type of cow ribs, but only 5 small pieces cooked with no sauce. It was a fatty piece of meat so I estimated this to be around 15-20g of fat.
White Rice: 150g
Cup of Broccoli
Lettuce

Meal 5:

Oatmeal: 75g
Milk (fat free): 6fl oz
Scivation Whey: 35g

Shooting for: 195/260/70 Total Calories: 2450

Today's Macros: 185/263.5/44.8 Total Calories: 2217

~I was on for the carbs, but the beef had to make me estimate the protein and fat macros. The final numbers I listed for today didn't include the extra 15-20g of fat I included for the beef. So today macros looked more like 190+/263.5/60-65 around 2300-2400. I normally don't have beef for Meal 4 and eat chicken breast, but decided to switch it up a bit and get better at fitting different foods in.

[aj21]

Wasn't really feeling today's workout. Guess the lack of sleep caught up to me, but still improved on last week's numbers.

Incline Barbell Bench Press *warmed up w/ 55, 85

100 x 8
105 x 8
110 x 8

~Went smoothly, none of the sets were to failure. I was going to add 115 for a 4th set but decided it would be better to wait until next week for that.

Flat Dumbbell Bench Press *warmed up w/ 50s

60 x 8
60 x 8
65 x 8 (+2) *failure

~The first set was easy, but had some trouble with the 2nd, even though failure wasn't reached. The 3rd set was difficult, by the 6th rep I had to power through for the final 2. Using the 60s seems like a waste, might just get rid of that and go straight to 65 fresher, either way next week 65 will also be used for the 2nd set.

Seated Barbell Military Press *warmed up w/ 85

95 x 6
100 x 5 (-1)
105 x 3 (+5 pounds)

~The first set was easy, but the 2nd set by the 5th rep I had some trouble. Didn't get 6 like I did last time. The final set was tough, but then again this was the weight I was using for power days a couple of weeks ago.

Hammer Strength Incline Press

45 + 35 x 10 (+2.5 pounds)
45 + 35 x 10 (+2.5 pounds)

~Decided to get rid of a set for these as the weight is getting heavier. Today wasn't feeling it either so it was a good call.

Close Grip Flat Barbell Bench Press *warmed up w/ 85

110 x 8 (+5 pounds)
110 x 8
110 x 8
110 x 6 *extra set (+6)

~I got 110 for 8 reps on all sets, so will move onto 115 next week. To make up for the lack of volume on Hammer Strength added an extra set to these, and I was feeling the exercise more so than the previous ones.

Machine Flys

115 x 10 (+5 pounds)
115 x 10 (+5 pounds)
115 x 10 (+5 pounds)

~None of the sets were to failure, strong squeeze at the top. Will use 120 next week.

Dumbbell Side Laterals

30 x 6
30 x 6
30 x 6
30 x 6
30 x 6 (+6)

~Used 6 reps instead of 7 like last week, but added an extra set. None of them were to failure and I feel my form is more solid around 6 reps.

Overhead Tricep Cable Extensions

*These were too much for my elbows today so decided to replace them from now on with....

Underhanded Tricep Pushdowns

50 x 10
60 x 10
70 x 10
80 x 10

~Felt great on my tris, and none were to failure. Made sure the muscle was doing the work instead of wrecking my elbows.

While I didn't think today's workout went as great as the ones from last week, still work was put in and I bettered last week's numbers.

[aj21]

Snowstorm up here in NJ which meant an early xmas present....off work early haha. Decided to make today really count and added more volume than I did last week. Today went better than this week's other workouts. Energy was good going into today's workout.

Bodyweight Pullups

10 (+1)
9
9

~None of the sets gave me trouble except the 3rd. Again I used the form I use on hammer grip lat pulldowns, which pretty much fried my lats. Used a wider grip on the sets.

Overhand Grip Barbell Rows

100 x 10
105 x 10
110 x 10 (+2)

~Pretty easy, had no trouble with any of the sets. Lower back was a little off but none of the sets were failure inducing. Will use 115 for a 3rd set next week.

T Bar Rows

45 + 45 + 5 x 8 (+2.5 pounds)
45 + 45 + 5 x 8 (+2.5 pounds)
45 + 45 + 5 x 8 (+2.5 pounds)

~Again lower back was bugging me, but this time made sure my form wasn't too stressful on my back. None of the sets were to failure, will add a 2.5 next week.

Row Handle Lat Pulldowns

120 x 12
120 x 12 (+1)
120 x 12 (+3)

~Finally got 12 on all 3 sets. Will move now to 125 but lower the reps to around 8-10 depending how I feel that day.

Alternating Incline Dumbbell Curls

35 x 16
35 x 16
35 x 16 (+2)
40 x 4 *extra

~These took me forever but got 16 on all 3 sets. It's a PR for reps using the 35s. Decided to give the 40s a try, not a good idea, arms were dead.

Hammer Handle Behind the Neck Lat Pulldowns *added exercise

100 x 12
100 x 12
100 x 12
100 x 12

~These absolutely killed my back, got a massive pump off them. None of the sets were to failure. I'm thinking of adding more sets to these but lowering the reps since they feel great, love doing them on power days.

Alternating Hammer Strength Low Rows

45 + 25 x 16
45 + 35 x 16 (+10 pounds)
45 + 35 x 16 (+10 pounds)
45 + 35 x 16 (+10 pounds)

~My arms and back were tired by the time I got to these, but I still wanted to up the intensity compared to last week's numbers. Pretty easy for all 3 sets, reaching failure on none of the sets. Might either add more reps or up the weight, not sure.

Preacher Curls

45 + 10 x 6 (+1)
45 + 10 + 2.5 x 6 (+2.5 pounds)
45 + 10 + 5 x 5 (+2.5 pounds)
45 + 10 + 5 + 2.5 x 4 (+2.5 pounds)

~Didn't want to go to failure on any of the reps which explains the low number of reps. Next week will start with the 2nd set's numbers and go from there.

Rope Curls

50 x 10
50 x 10
50 x 10
50 x 10

~Nice burn, none of the sets reached failure

This workout made up for the lackluster workouts I had this week. Everything felt great and the added volume is something I might keep.

[aj21]

Meal 1:

6 egg whites
2 slices wheat bread
1 slice of cheese

Meal 2:

Chicken Breast: 100g
White rice: 150G
Banana

Apple *was let out of work early, and was soon after meal 2

Meal 3:

Chicken Breast: 100g
Brocolli
Lettuce

Meal 4:

Chicken Breast: 100g
Avocado: 2oz
2 slices wheat bread
1 slice of cheese

Meal 5:

Oatmeal: 80g
Milk (fat free): 200g
Scivation Whey: 32g
2 slices wheat bread
Natural PB: 14g
Sugarfree Strawberry Preserves: 15g

Shooting for: 195/260/70 Total: 2450

Today's Numbers: 190/263.6/68.9 Total: 2440

[aj21]

Workout was done early in the morning. Decided like yesterday to up the volume on today's workout, being smart and avoiding failure on most sets. Felt pretty good today so decided to go heavier on squats. I didn't feel like I've been working hard enough on leg days sometimes so decided to kill myself today.

Weight: 158

Up 3 pounds but most likely water retention since I look the same like I did last week when I weighed 155. Maybe all this busting my ass finally added some LBM. I'll weigh myself again during this week to see where my weight is going to stabilize.

Squats *warmed up w/ 85 (2x)

105 x 10
105 x 10
105 x 10
125 x 6
145 x 5
165 x 4
175 x 3
185 x 2
190 x 1
195 x 1
200 x 1

~Decided to do the 3 sets w/ 105 because these warm me up and increase my flexibility for my working sets. I mentioned before on Power Days I don't go heavier on squats because my focus is on the SLDS. It may seem like alot of volume, but none of the sets were taxing at all. I needed more weight to warmup due to the temperature outside. I only did 1-2 reps for each weight to let my body handle the progression to 200. When I did 200 my form was much better than when I did it a couple of weeks ago. Next week I'll decrease the amount of sets.

Stiff Legged Deadlifts

90 x 8 (+5 pounds)
90 x 8 (+5 pounds)
90 x 8 (+5 pounds)
90 x 8 (+5 pounds)
90 x 8 (+5 pounds)

~Decided to add a bit more weight than last week's SLDs. I'm going to keep the reps at 8 which my lower back is going to thank me for later on.

Close Stance Leg Press

3 plates x 20 (+4)
3 plates x 20 (+4)
3 plates x 25 (+9)

~Great burn on all the sets, none of them were to failure though the 3rd was pretty close.

Seated Leg Curls

110 x 10
110 x 10
110 x 10 *extra set (+10)

~Good tempo, no stalling on any of the reps. The 3rd set was tough but failure wasn't reached. Might keep the reps to 8 here.

Leg Extensions *using diff leg extension machine than the one I was using

75 x 12
75 x 12

~Used lower weight focusing on the muscle moving.

Laying Leg Curls

40 x 12
45 x 8

~Just getting a feel for what weight I should use.

Standing Calve Raises

115 x 12
115 x 12
115 x 12

~I'm feeling these more on my calves and less on my feet for a change.

Hanging Alternating Leg Raises

14 (+2)
12
12

~These are still killing me, leg raises are among the harder ab exercises I've done.

Weighted Leg Raises

5 x 5
5 x 5
5 x 5

~Very difficult, could only muster 5 reps.

Weighted Knee Raises

7 x 12
7 x 12

~Used lighter weight and more reps.

Post Workout:

Cardio: Stationary Bike

Level: 5

Total Time: 20 minutes

Walking Home in the Snow

Level: 20

Total Time: 30 minutes LOL

Today's workout went very well, I'm happy how much deeper I'm able to go now handling the heavier weight. My goal is to get 2 plates (215) for a single or double going below parallel. The added volume made sure all these extra cals are being put to good use. Now I can just lay down dead for the entire day until tomorrow's workout.

[aj21]

Today was lax with the diet, macros were off but made sure overall calories were near 2450

Meal 1:

6 egg whites
Oatmeal: 90g
Milk (fat free): 203g

Meal 2: *this killed my numbers for most of the day, damn Arbys

Beef n Cheddar Burger
Medium Fries
Apple Turnover (I got 2, but not sure if thats the serving size? either way, inputed it as 2 servings just to be sure)

Meal 3:

6 egg whites
chicken: 50g
Scivation Whey: 10.5g

Shooting for: 195/260/70 Total Cals: 2450

Today's Numbers: 120/286/84 Total Cals: 2408

I'd rather be under than over on overall cals anyday. For a couple of weeks if my numbers were off that day I'd decide to just say f it and continue to eat whatever without regards to overall cals, picking up the normal diet the next day. I'm changing that and keeping everything under control. I could've just used this as a cheat meal, but I'd rather use the same discipline I had when I was cutting. It's crazy how little protein Meal 2 had, but all that fat and carb crippled me for most of the day. It wasn't even worth it, that burger sucked. Should of gotten BK instead blah, live and learn.